Date: 2023-11-07
AO: delphi
Q: Battleship
PAX: Ashe, Juneau, K-Pop, Nano, Peanuts, Pop Fly, Rocket, Gadget, Crop Duster, Pyro from Jacksonville, Fl FNGs: None
COUNT: 11
WARMUP: fellowship lap around field with karaokes, high knees, butt kickers, side shuffles. SSH, D-Dog, WGS, Cobra-K, Child’s Pose, Michael Phelps, Arm Circles
THE THANG: Teams of two. One person does shuttle run (50 yd and back, 100 yard and back) while other performs exercise, then switch. Exercises: Monkey Humpers, Leg Raises, Overhead Clap, Back-Step Lunge, Six inches (Hold), Mountain Climbers, Jump Squat, Low Plank, Raise the Roof, Hold Squat, American Hammer, Arm Circles MARY: “Not Today, Satan”
ANNOUNCEMENTS: The Grunt on Veterans Day
COT: “Greater love has no one than this, than to lay down his life for his friends.” We honor and recognize those who took an oath to protect and defend our constitution; I encourage you to exercise your rights given by our constitution which many fought (and some died) for, including the right to VOTE! Go vote.
where are my IDs?
Date: 2023-11-07
AO: atlantis
Q: Bratwurst
PAX: Deflator, Bunyan
FNGs: None
COUNT: 3
WARMUP:
Mosied over to the baseball stadium, did some stretches:
>7s arm across the chest each side
>7s tricep stretch each side
>7x twist bend and rotate
>7x dynamic lunge stretch
>2x20s butterfly stretch
>10s downward dog each side
THE THANG:
Mosied to the K and 1st intersection:
>10x 4-count forward lunges
>10x 4-count side lunges
>10x 4-count backwards lunges
Mosied to the South Capitol and E intersection:
>grabbed a bench, did some hamstring stretching
>10x 1-count air squats
>20x 4-count LBCs
Mosied to the Cannon Building steps
>3x all the stairs
>Q ONLY (unbeknownst to him): 1x lose work IDs out of pocket, each card Began mosie back to AO.
Q ONLY Bonus round: reran the entire route looking for IDs.
COT: Secure loose ends before you have to spend a bunch of time correcting your mistakes.
Whatever the PAX want
Date: 2023-11-07
AO: thegeneral
Q: citrus
PAX: Lazlo, Major Payne, Flipper, Shake ‘N’ Bake, Obadiah, Hard Knox, Traveler, Toolbox FNGs: None
COUNT: 9
In what can only be described as a Festivus miracle, the gates to #thegeneral were wide open, and the PAX wanted to start out on the field, instead of in the street. When citrus is on the Q, what the PAX want, the PAX get, so we moseyed through the open gate to the football field.
Gentle reader – if only YHC had planned the beatdown to take place on the field…
WARMUP: Immediately broke out of #thegeneral by climbing over the back fence. Moseyed with stops along the way for: SSH, Appalachian Empires (IW+Hillbillies), Michael Phelps, and WMH.
THE THANG:
PART 1: Mosey to the softball field to jump another fence, where we engaged the Vicious Diamond. In Ricky-Bobby fashion, the PAX rounded the bases. The last PAX in line ran to the pitchers mound (but it’s flat!), and performed an exercise.
Round 1: jog + 5 burpees
Round 2: bear crawl + 10 squats
Round 3: lunge walk + 15 merkins
PART 2: Mosey to Quincy Park and jump yet another fence, for Field of Dreams. Split into 4 groups, with each group on a base. Perform the exercises till the previous base gets to you. Home plate PAX were the first to move. Home plate: 15 burpees
1st base: Merkins
2nd base: Squats
3rd base: LBCs
MARY: Flutter kicks, penguins, big boys.
ANNOUNCEMENTS: Grunt, #ignite Q school, Falls Church 5k.
COT: YHC shared his thoughts on the horrifying war between Israel/Palestine. This article summed it up well – empathy should be universal.
“And when I see people watching the horrible tragedy that is happening here as if it were a Super Bowl of victimhood, in which you support one team and really don’t care about the other, empathy becomes very, very selective. You see only some pain. You don’t want to see other pain.”
https://www.nytimes.com/2023/10/27/books/etgar-keret-israel-interview.html?unlocked_article_code=1.8Uw.7R6o.rrAJOHemxR6a&smid=url-share
Shakira’s revenge
Date: 2023-11-07
AO: acropolis
Q: Doodles
PAX: Gadget, Hightower, Obadiah, Peanuts, Walk-on
FNGs: None
COUNT: 6
WARMUP: SSH, cherry pickers, Willy mays hays, imperial walkers, hillbilly, down dog, WGS, kobra Kia, Michael Phelps THE THANG: 1 burpee and hip swings 10 yds and mosey back
1 burpee, 2 spider merkins and hip swings and Frankensteins and mosey back
1 burpee, 2 spider merkins, 3 Bonnie Blair’s – hip swings 10 and Frankensteins 10 and duck walk 10 and mosey back
1 burpee, 2 spider merkins, 3 Bonnie Blair’s, 4 jump squats – hip swings and Frankensteins and duck walk and super Mario and mosey back
1 burpee, 2 spider merkins, 3 Bonnie Blair’s, 4 jump squats, 5 mtn climbers – duck walk and hip swings and Frankensteins and crab walk and super Mario and lunges and mosey back
Then Ricky Bobby a lap around the track and Rinse and repeat multiplying reps by 2 on second round.
1 burpee
2 spider merkins
3 Bonnie Blair’s
4 jump squats
5 mtn climbers
2 burpee
4 spider merkins
6 Bonnie Blair’s
8 jump squats
10 mtn climbers
Hip swings
Frankensteins
Crab walks
Super Mario
Karaoke
After 2nd round ran 50 yard sprints for 4 times.
MARY:
ANNOUNCEMENTS:
COT:
Bench tour
Date: 2023-11-07
AO: thehighlands
Q: Obadiah
PAX: Jag, Hard Knox, citrus, LTD, Spud, Katniss, DR PAX Hermes! FNGs: None
COUNT: 8
WARMUP: SSH, down dog, rockettes, worlds greatest stretch, imperial walkers THE THANG:
PAX roamed the highlands highlands for bench work at the fire station, fire station flag, Costco parking garage, new outdoor plaza, old TSA headquarters. Probably a mile of running and healthy leg work.
At each bench or wall, work out consisted of squats, derkins, dips, step ups.
MARY: flutter kicks, toy soldiers, heel taps, 100s, couple others ANNOUNCEMENTS:
GRUNT on 11/11; f3 Foundation fundraiser.
COT: choose an awake life.
