Category: Uncategorized

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Suicide Squad

DATE: 2022-11-23
AO: Horizon-Ao
Q: Magoo
PAX: Snake (Will Harris), Mr Haand, SPINAL TAP, Kodiak, sticks, Disco, Gherkin FNGs: Atache
COUNT: 9
WARMUP: WMH, Cherry Picker, Abe Vigoda, rattlesnake squats
THE THANG: 18/50/cross field suicides; always something special between start and 18 (murder bunnies, bear crawls etc); sets of blockies, roll-ups etc. every time you hit the start line. Assorted squats for a cool-down
MARY: body saw, box cutters, jack knife
ANNOUNCEMENTS: meet Friday 7 am for ultimate with F2s
COT: Happy Thanksgiving. Hope everyone got their fill this morning.

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Med Ball Mashup

DATE: 2022-11-21
AO: Highlands
Q: Hightower
PAX: Jag, Katniss, XL
FNGs: None
COUNT: 4
WARMUP:
Moving quickly to warm up with butt kickers and high knees. Then rolled into standard warmups and stretches. Finally jogging over to tennis courts.

THE THANG:
Set up 4 stations:
Round 1
Station 1: med ball squat thrust
Station 2: balls to wall, shoulder taps
Station 3: med ball smash
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 2
Station 1: med ball side toss to wall
Station 2: merkins
Station 3: reverse med ball toss
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 3
Station 1: med ball side toss to wall
Station 2: merkins
Station 3: reverse med ball toss
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 4 & 5
Station 1: med ball tricep extensions
Station 2: merkins
Station 3: med ball curls
Station 4: bear crawl out, crawl bear back, timer
Intermission: shuttle run 3 tennis courts

MARY:
Ring of Fire for each PAX to lead Mary

ANNOUNCEMENTS:
Highland closed Thurs, Turkey Trot at Olympus 8am
Bowling Dec 7 in Falls Church

COT:
So much to be thankful for! After visiting 3rd world country, you get see experience how well we have it here in the US. Take the time, teach your children, there’s so much to be thankful for growing up here in NoVA.

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The Gobble Grinder

DATE: 2022-11-22
AO: General
Q: 2 percent
PAX: Lazlo, Fairweather, Jenner, Moneyball, Hard Knox, Toolbox, Trolley, Anchor Man FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Penalty Burpees, Willy Mays Hays, Potato Pickers, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap

THE THANG: 5 Rounds of the following: 20 Squats, 20 Merkins, 20 BB sit ups, 20 Burpees, 400 meter run (on the last run we did it Ricky Bobby style for style points)

MARY: Toy Soldiers, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: Turkey Trot – Olympus 11/24 8am, Lots of 3F opportunities around at Calvary Methodist – Toys for Tots, AFAC

COT: Another Thanksgiving is upon us. Please keep in mind those who we are thankful for, those who are struggling, and those who are no longer with us. The QIC is especially thankful for this fine group of men who sacrifice their mornings to come out into the gloom and push each other. Wishing everyone a happy, healthy Thanksgiving holiday.

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Work for your Turkey

DATE: 2022-11-22
AO: Delphi
Q: Juneau
PAX: Hightower, Rocket, Dunder, Nano
FNGs: Gulibro (DR from Atlanta, no clue how to spell)
COUNT: 6
WARMUP:
Start moving quickly to stay warm: SSH, Cherry pickers, Michael Phelps, Butt kickers, high knees, and burpees!

THE THANG:
Partner Up:
1. Partner 1 completes 10 merkins while partner 2 begins lunging down the field. Once Partner 1 is complete sprint to Partner 2. Switch exercise, leapfrogging down the field. Complete 25 LBCs at the end. 2. 10 squats and bear crawls. Complete 20 flutter kicks at the end.
3. 10 mountain climbers and broad jumps. Complete 20 world war 2 sit-ups at the end. 4. Rinse and repeat all three one more time.
5. Beep Test for 3 minutes
https://youtu.be/L9OTnZI9gYo

MARY:
Round Robin

ANNOUNCEMENTS:
Turkey Trot 0800 at Olympus on Thursday

COT: With the holiday grind beginning remember to thrive not just survive. Find moments of thankfulness and quiet time between all the shopping, family, and eating.