Category: Uncategorized

DATE: 2023-05-24
AO: Patriot
Q: Strange Brew
PAX: bogey, Anchorman, Big Short, Bone, CableGuy, Ice Tea, Langston, Legacy, Lazlo, My Space, Short Rib, Strange Brew, Sunshine, Booking, Wedding Singer, Vila FNGs: None
COUNT: 16
WARMUP: SSH, IW, lil BAC, CP, DDog, CKai, Lap
THE THANG: 4 Stations w/ 3 coupon exercises per station and one ab exercise; murder bunnies and blockees between stations MARY: Toy Soldiers, Nolan Ryan
ANNOUNCEMENTS: Solace Happy Hour tonight
COT: I expressed my thanks to the group. Everyone has been very welcoming and encouraging since I started in February. Re Mental Health Awareness Month. I got a lot out of the sharing by others regarding how they were impacted by mental health issues. I lost a good friend to depression years ago. It’s a big step in the right direction that people are more openly talking about these issues. See you next time.

DATE: 2023-05-24
AO: Compound
Q: Popeyes
PAX: Wapner (F3 Cape Fear), Poe, Hightower, Yardbird, Peanuts, Doodles FNGs: None
COUNT: 7
WARMUP: 1 lap around the field
THE THANG:
Run to the underground
10 pull ups
20 merkins
30 squats

Run to the green
10 burpees
20 merkins
30 big boys

Run back to the underground
10 pull ups
20 merkins
30 squats

Run to the green with a detour to the stairs
10 burpees
20 merkins
30 big boys

Run back to the underground
10 pull ups
20 merkins
30 squats

Run to the green
10 burpees
20 merkins

MARY: 30 big boys

ANNOUNCEMENTS: Murph, 2nd F at Solace in Falls Church City
COT: What do you want? Why do you want it? Determine if it’s good for you and worth having. Sometimes it’s not about having what you want but wanting what you have.

DATE: 2023-05-24
AO: Apollo
Q: Bluegrass
PAX: Juneau, Obadiah, Rambler
FNGs: None
COUNT: 4
WARMUP: SSH, WMH, cherry pickers, legs stretches and some light jogging
THE THANG: Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps
2nd lap 30 reps
3rd lap 20 reps
Last lap 10 reps
1st corner: merkins
2nd corner: big boys
3rd corner: Carolina dry dock
4th corner: lunges
MARY: bear crawl party, flutter kicks, toy soldiers, jump squats, plank ANNOUNCEMENTS: Dads camp, Murph on Monday.
COT: remember the fallen this Memorial Day. Tell your friends and family about those Military members that you know, or know of, (however close you were) who gave their life. Tell their story and say their names. Never forget.

DATE: 2023-05-23
AO: Atlantis
Q: Deflator
PAX: Infinity, Rogue, Bratwurst
FNGs: None
COUNT: 4
WARMUP: Arm Circle Squat; Imperial Walkers; Silent Side Straddle Hops (3 burpee penalty); Copper Head Squats; Beast Merkins THE THANG: Mosey to th stadium, indian run along the way with a 2 Merkin Drop

Perform pyramid (5-10-15-10-5 reps) pairs with the following exercises at the top and bottom:

Merkins – Squats
Alt Shoulder Taps – SS Hops
Mountain Climbers – Overhead Claps
Bird Dogs – Jump Squats (5-10-5 only)

On the way back stop and do a pyramid of dips
MARY: Arm Direction Flutter Kicks; American Hammers; Starfish Side Planks each side ANNOUNCEMENTS: CSAUP in Annapolis on Saturday
COT: Take Care of Yourself!

DATE: 2023-05-23
AO: General
Q: Obadiah
PAX: citrus, Fairweather, Lazlo, 2 percent, Hard Knox, Toolbox, Booking FNGs: Century mark – welcome!
COUNT: 9
WARMUP: Imperial walkers, rockettes, arm circles, cherry pickers, WMH, downdog, cobra Kai, mtn climbers, worlds greatest stretch THE THANG:
3 rounds of Quinn Brenton WOD
50 yard Bear crawl
50 yard – 5 broad jumps pause for 3 burpees back to start lIne 50 IC SSH

Some men would quit right there because arguably we had met the law when including two rounds from the previous week. But not us, oh no, we did two more rounds to complete the 5 round beat down, morally required. MARY: did not happen
ANNOUNCEMENTS: nantano ceremony Wednesday night, dads camp, murph, check slack
COT: not enough to just meet the letter of the law, just doing the bare minimum isn’t enough. We should purpose to go above and beyond, sacrifice time, money, self and in so doing, being a blessing we cannot fully appreciate.