Category: Uncategorized

Date: 2023-10-07
AO: thefarm
Q: Sparky
PAX: Infinity, Matthew – Running Man, Firehead, Lumbergh
FNGs: None
COUNT: 5
WARMUP:
SSH, Michael Phelps, wMF, beet pickers, imperial walkers, neck rolls, Mozy THE THANG:
Tabata
10 merkins
Jump squats
Planks
Moroccan night clubs
Wall sits
Lunges

MARY:
Ladies choice- we all selected an exercise
Rosalitas
Big boy sit ups
American hammers
Nolan Ryan’s
LBCs

ANNOUNCEMENTS:
Sparky hosting Inviger8 viewing at his home
12800 Tournament
Reston, VA. 20191
703-867-8671

COT:
Trust God, that you are exactly where are you were meant to be. St Teresa of Avila

Date: 2023-10-07
AO: thesandlot
Q: Legacy
PAX: CableGuy, Defiance, Spud
FNGs: None
COUNT: 4
WARMUP: SSH, Michael Phelps, Imperial Walker, Hilbilly, Paw Paw pickers, Downward dog, World’s Greatest Stretch
THE THANG: First thang: run up the big hill and do an exercise. Run down the hill and do an exercise. Pax pot luck of exercises – merkins, no cheat merkins, wall derkins, dips, LBCs, plank jacks, step ups, wall jumps, possibly others…
Second thang: 3 pax run suicides while 1 hangs from pull up bar. Suicides of various types: bear crawl, crawl bear, lurpees, high knees, possibly others??! MARY: A proper mary: V-ups, mountain climbers, Freddie mercuries, toy soldiers ANNOUNCEMENTS: The usual
COT: Rocky Run was a great workout location for Saturday morning. Sandlot will continue roving around to create variety for the MWF crowd who tends to attend.

Date: 2023-10-07
AO: olympus
Q: Doodles , Ashe
PAX: Nano, Peanuts, Popeyes, Walk-on, Rambler, YNAB
FNGs: None
COUNT: 8
WARMUP: Ashe lead us in mosey and told stories while stretching, mtn climbers, Willy mays, and a few other exercises
THE THANG: Ashe lead – partnered up and ran 2 laps around the track of 3 burpees and sprint 200m. Then Doodles lead and on the field did 10 yd bear crawls then 10 merkins mosey back and 10 SSHs, then 20 yd bear crawl, 20 merkins, mosey back and 20 SSHs…did 30 yds, back to 20 yds and 10 yds.

Then played cricketized, 1 peanut, every man to himself kickball – ask @peanuts for his scrupulous notes on the rule book although they will have changed by the time you ask. Exercises were called out by Pax who scored. Had to do 1 burpee before each pitch.

MARY: WW1s, LBCs
ANNOUNCEMENTS: dads camp, the Grunt, Fairfax walk in December
COT: Ashe has anniversary with wife coming up. Remember the good times before the kids and don’t buy a cheap washer machine.

Date: 2023-10-07
AO: edge_of_reason
Q: Quip , Daniel Nichols, Forest
PAX: Horshack, Chef
FNGs: None
COUNT: 5
WEATHER:
a cloudy 68°
WARMUP:
Barista:
20cc ssh
20cc Im walkers
5cc bend and reach

THE THANG:
Quip:
Mosey to Triangle Park (‘cause the gates are open at 9am on the weekends)

11s …
Start with 10 squat and 1 big boy oyo with lunges and karaoke in between (swapped lunges for sprints halfway)

Forrest:
Field Day…
10 burpees
Bear crawl back
10 burpees
10 burpees
Bear crawl (long ways)
5 burpees
Mosey back

MARY:
50 sec high plank
40 LBCs (20cc)
30 Freddy Mercury (15cc)
20 am hams(10cc)
10 leg lifts (5cc)
45 sec Leg lifts

ANNOUNCEMENTS:
Invigor8 Live stream event 10/10 8-9 watch party (F3 Foundation grant award ceremony) – talk to Horshack for more details. Bros and Beers @ Chef’s 10/20 more details to follow.

COT:
Forest’s job interviews
Barista’s long day of presenting
Growth of this AO

COFFEETERIA:
We had 4 for coffeeteria at Murray and Paul’s after.

Date: 2023-10-04
AO: ignite
Q: Jenner
PAX: Major Payne, Legacy, CHiPs, Goldfish, Boomerang, Ramsey, Kodak, FNG Baracus FNGs: 1 FNG Baracus
COUNT: 9
WARMUP: SSH, Imperial Walkers, Arm Circles, Cherry Pickers, Downward Dog, Cobra Kai, Merkins

THE THANG:
10x Lunges IC, 10x Pulse Bonnie Blaires, Lung Walk to the street.

Sprint 75% west to stop sign. 10x Diamond Merkins. 10x SSH IC.

Sprint 75% west to traffic light. 10x Wide Merkins. 10x Mountain Climbers IC.

Sprint 75% south to community center parking log. 10x Pancake Merkins. 10x Plank Jacks IC.

Mosey to the shelter with picnic tables. 10x Step Ups IC. 20x Dips. 10x Pulse Dips.

Mosey to the playground. Split into two groups. One group free hangs and the other group gets on their six. On up, group 1 raise knees to chest and group 2 raises legs to 90 degrees. Flip-flop.

Mosey to the basketball court for Line Tag.

Line Tag: Rules are:
1. Must move forward staying in the basketball court’s white lines. 2. Jogging only, no sprinting.
3. No jumping lines.
4. If you get tagged by the person who is “it”, then do 5 burpees and then they become “it” while PAX do 3 burpees.

Pick up the coupon that was mysteriously hanging out next to the basketball court and Ricky Bobby with the coupon back to the AO.

MARY: None

ANNOUNCEMENTS: Dad’s Camp, The Grunt, GTE in Wilmington Veteran’s Day weekend.

COT: Remember that you often need to do hard things to enjoy life like coming out here early and working out. You’ll enjoy it later. Think about vacations. You work hard and save money to take a trip. You have to pack and prepare and then perhaps fly to your destination to enjoy it. Also, it takes work to camp, but it can be a rewarding experience. And then you need to unpack afterwards. So do hard things, enjoy the destination, and prepare for cleaning up and the return trip.