Date: 2023-08-10
AO: thehighlands
Q: LTD
PAX: Hard Knox, Jag, LTD
FNGs: None
COUNT: 3
WARMUP: Side straddle hop, toe touches, arm circles
THE THANG:
3 sets of legs: 1min AMRAP body weight squats, 100 yards of lunges, calf raises on the steps
2 sets of upper body: 1 min AMRAP ‘merkins, 1 min dips, 1 min pull-ups, 1 min shoulder taps, 10 super pushups with a set of Freddie Mercury’s in slow cadence when our arms felt like rubber
MARY: 30 flutter kicks in 4 count cadence and body rolls under the refreshing sprinklers ANNOUNCEMENTS: Travis Manion ruck
COT: Shout out to Halftime, book by Bob Buford about shifting from a life focused on chasing success to one about significance – helping others
Here in ‘merica, we call it soccer
Date: 2023-08-09
AO: thepatriot
Q: 2 percent
PAX: Bone, citrus, Elvis, Lazlo, Major Payne, Vila, Strange Brew, Pilsbury, Fredo, Tea Party, CableGuy, Wedding Singer, Jag, Maguire, Bambino FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, RVE’s, Arm Circles, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Pull ups 2x– group of 3 PAX took turns doing pull ups (max effort or 15 second hold) while the remaining PAX performed the following: Dips, Toe Taps, Mountain Climbers, Break Dancers, LBC’s, SSH’s Mosey to the basketball and tennis courts
Australian merkins – 30
Soccer tennis – PAX broke up into teams of 2. 2 bounces allowed to get it over the net with any body part other than your hands and arms (you read that correctly, ANY body part), if more than 2 bounces, all PAX performed a 3 burpee penalty Ring of fire soccer ball merkins
Ring of fire soccer ball boat pose
MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans
ANNOUNCEMENTS: New AO launching 8/23, Columbia Baptist – Falls Church, 9/11 Stair Climb
COT: “Football is the only sport where you put people together, it doesn’t matter if you are rich, or poor, or black, or white. It is one nation. This is the beauty of football.” ~ Pele
Here in ‘merica, we call it soccer
Date: 2023-08-09
AO: thepatriot
Q: 2 percent
PAX: Bone, citrus, Elvis, Lazlo, Major Payne, Vila, Strange Brew, Pilsbury, Fredo, Tea Party, CableGuy, Wedding Singer, Jag, Maguire, Bambino FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, RVE’s, Arm Circles, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Pull ups 2x– group of 3 PAX took turns doing pull ups (max effort or 15 second hold) while the remaining PAX performed the following: Dips, Toe Taps, Mountain Climbers, Break Dancers, LBC’s, SSH’s Mosey to the basketball and tennis courts
Australian merkins – 30
Soccer tennis – PAX broke up into teams of 2. 2 bounces allowed to get it over the net with any body part other than your hands and arms (you read that correctly, ANY body part), if more than 2 bounces, all PAX performed a 3 burpee penalty Ring of fire soccer ball merkins
Ring of fire soccer ball boat pose
MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans
ANNOUNCEMENTS: New AO launching 8/23, Columbia Baptist – Falls Church, 9/11 Stair Climb
COT: “Football is the only sport where you put people together, it doesn’t matter if you are rich, or poor, or black, or white. It is one nation. This is the beauty of football.” ~ Pele
Skip Day with Crawl-Stairs
Date: 2023-08-09
AO: horizon-ao
Q: Magoo
PAX: vplaxico, Disco, 3 mile, Mr Haand, Purple Rain, Kodiak, Trifecta, Gherkin, SPINAL TAP, armbar, classified FNGs: 1 classified
COUNT: 12
WARMUP: WMH, Abe Vigoda, SSHOP, Caterpiller Merkins, Roll-ups
THE THANG: 6 jump rope, remainder run stairs with sandbags and weights. Tag a friend and switch. Repeat 5 minute sets as necessary. Intersperse with stair-crawl / crawl-stair, Bulgarians, etc. MARY:
ANNOUNCEMENTS:
COT:
Skip Day with Crawl-Stairs
Date: 2023-08-09
AO: horizon-ao
Q: Magoo
PAX: vplaxico, Disco, 3 mile, Mr Haand, Purple Rain, Kodiak, Trifecta, Gherkin, SPINAL TAP, armbar, classified FNGs: 1 classified
COUNT: 12
WARMUP: WMH, Abe Vigoda, SSHOP, Caterpiller Merkins, Roll-ups
THE THANG: 6 jump rope, remainder run stairs with sandbags and weights. Tag a friend and switch. Repeat 5 minute sets as necessary. Intersperse with stair-crawl / crawl-stair, Bulgarians, etc. MARY:
ANNOUNCEMENTS:
COT:
F3 The Capital 