Category: Uncategorized

DATE: 2023-03-20
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, 3 mile, Gherkin, Legacy, Median, Purple Rain, SPINAL TAP, Trifecta, vplaxico FNGs: Attaché
COUNT: 11
WARMUP: SSH, M Phelps, runners stretch, d dog/C Kai/child’s pose, OYO

THE THANG: Run williamsburg to G Mason to Old Dominion to 37th with stops for:
Dips, derkins, Ricky Bobby Uphill, monkey humpers, T stabilizers, squats, 2xFrogger (perfect score), Bear crawl, lunge walk, WDW merkins, seal claps, step ups, derkins (again), wall sits MARY: flutters, shoulder taps, LBCs, J Los
ANNOUNCEMENTS:
COT: Sunrise centering

DATE: 2023-03-18
AO: Olympus
Q: Pop Fly
PAX: Nano, Hightower, Peanuts, Doodles, Juneau, Zeus, Rambler, YNAB, Ashe, Popeyes FNGs: None
COUNT: 11
WARMUP: Quick Stretch

THE THANG:
Suicides due to insolence – 25 and back, 50 and back, 75 and back, 100 and back.

Traveling Jack Webb’s

Run a lap

Lunge the field. Add a squat every 5yds. Finish with 20 squats

3v3 and 2v2 Basketball with one guy running a lap

MARY: Sit Ups and Flutter Kicks

ANNOUNCEMENTS: GTE Timeline

COT: Take pride in your accomplishments

DATE: 2023-03-19
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Wallace, Kodiak
FNGs: Buddy, Holly, Dusty, Bailey (all Canis, canis)
COUNT: 7
WARMUP:
THE THANG: 5 miles of floodplain beginning at Chain Bridge and passing through Fletcher’s Cove. MARY:
ANNOUNCEMENTS:
COT:

DATE: 2023-03-18
AO: Mountvernon
Q: Rambler
PAX: Winklevoss, Ole Ball Coach, Fonda, Early Bird
FNGs: Early Bird, Bus Stop
COUNT: 7
WARMUP: S-s-hop, c-pickers, W-m-hays, d-dog, C-kai
THE THANG: rambler Dice Games: 100, Hit * Run, A/B, Roll Baby Roll MARY: D-starfish, LBCs
ANNOUNCEMENTS: GRE, Murph, Dad’s Camp
COT: get out to other AOs, meet other PAX, learn new stuff, get out and engage…step up a lead /give back to F3

DATE: 2023-03-18
AO: Basilica
Q: Rambler
PAX: Rudy, Nano, Olive garden, Code Red
FNGs: Dive Bar
COUNT: 6
WARMUP: ssh, w-m-hays, t-claps, c-pickers, d-dog, c-kai
THE THANG: Rambler Dice Games including Hit & Run, Roll it Up and a/b. MARY: LBCs, D-starfish, Bicycles, Calf Stretch, Plank, and others ANNOUNCEMENTS: GRE, Murph, Dad’s Camp
COT: fellowship at Meishas.