Category: Uncategorized

Date: 2023-08-18
AO: thepatriot
Q: Ice Tea
PAX: Smokey, Coconuts, Anchorman, Flipper, Big Short, Legacy, bogey, Bone, Elvis, Strange Brew FNGs: None
COUNT: 11
WARMUP: Imperial Walkers, Itty Bitty Arm Circles, Cherry Pickers, World’s Greatest Stretch, Downward Dog & Cobra Kai

THE THANG:
10 Overhead Press
10 Burpees
10 Curls
10 V-ups
10 Goblet Squats
6 Blockees
Run 400 m
—Repeat 5 Times—
+Run 400m

MARY: Various stretches

ANNOUNCEMENTS: New AO opening in Falls Church. First workout is on Wed., 8/23 at Columbia Baptist Church. See Maj. Payne for details.

9/11 stair climb and overnight ruck to the event also an option.

COT: Be present for your children, literally and emotionally. While our jobs sometimes make that difficult, give 100% focus when you’re with them. They model your behavior so be a good example.

Date: 2023-08-18
AO: freestate
Q: Deagle
PAX: Horshack, Cannoli, FIFA, Mumford, Baguette, Shepherd, IronDome FNGs: None
COUNT: 8
WARMUP:
• SSH x 25 IC
• Hairy Rockets x15 IC
• Swing-Billies X15 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• 2 laps around the blacktop with karaoke on the sides
• Carolina Dry Docks x 15 IC
• Michael Phelps x 15 IC
• Cherry Pickers x 20 IC
• Windmills x 15 IC

THE THANG:
Hurry the Fudge Up – each team member moves the coupons around the blacktop, while the rest are doing an exercise. Exercises are based on poker cards.

Between cycle 1 and 2 – Burpie-cide in the tennis court

MARY:
Hurry the Fudge Up – each team member moves the coupons around the blacktop, while the rest are doing an exercise. Exercises are based on poker cards.

ANNOUNCEMENTS:
9/11, Third Thirsty Thursday is on 8/31, FreeState supporting the hard launch of The Capital’s newest AO – “EdgeOfReason” on Saturday Oct 7th

COT:

Date: 2023-08-17
AO: olympus
Q: Pop Fly
PAX: Nano, citrus, Flapjack, Doodles, Walk-on, Yard Sale, Rambler, Monk, Peanuts FNGs: None
COUNT: 10
WARMUP: We did those good stretches you read about in books and see in self help videos. Peanuts was late.

THE THANG: Random Deck of Cards Wrokout
2 piles of cards. Cards were flipped. Partner 1 did the exercise on the card from pile 1 (Cardio stuff) and Partner 2 did the exercise on the card in pile 2 (non-cardio stuff) until partner 1 returned. Then they switched Highlights include:
Partner 1 lunge walking 100 yards with a coupon while partner 2 did Merkins. That was popular. Also a fan favorite was partner 1 running a lap while partner 2 did backwards lunges

MARY: 2 Big Boy Sit ups

ANNOUNCEMENTS: 24 Aug = 2F Happy Hour at Glory Days + 9/11 Stair Climb

COT: Didn’t get that far. But if we did, it would be to remind the PAX that life throws random combinations at us sometimes and we have to learn to deal with it. We talked about some other manly stuff during coffeeteria afterwards

Date: 2023-08-17
AO: edge_of_reason
Q: Quip
PAX: T, Snowballs, Tewaaraton (T)
FNGs: 1 Tewaaraton (T)
COUNT: 3
Weather: 70° and pleasant with some damp ground

WARMARAMA
15cc ssh
10cc Plank jacks
10cc Smurf jacks
10cc Arm circuit
10cc Im walks

THE THANG
Mosey to first road light post

The kraken run:
Every 10yd += 1 kraken and back down at the 50yd
Lunge to the next 10yd line
At the endzone 10cc Freddie Mercs
(Some ssh, flying squirrels, karaoke, and LBCs sprinkled in)
On the reverse we did bear crawl/crab walk with 10 += 1 body saws at the 10 yd lines come back down at the 50yd.

MARY
15cc am hams
15cc leg lifts
15cc hello dollies

TAPS
Wisdom and strength for Tawaaraton in his new role at work
Wisdom for Snowballs as he looks into different work opportunities Grace for Quip and his M traveling these next few weeks
Health for Forrest
Bros and Beers @ Barista’s 08/18/28

Date: 2023-08-16
AO: apollo
Q: Juneau
PAX: Monk, Bluegrass, MileHigh, Obadiah
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Cherry Pickers, Downward Dog, Cobra Kai, Fellowship Lap THE THANG:
1. Mosey to the bleacher stairs with coupons.
a. Paxs conduct squats while two paxs farmer carry two coupons up and back down. Rinse and Repeat. b. Merkins and rifleman carry, rinse and repeat.
c. Squats every step up and down without the coupon.
d. Inclined merkins up and down every seat.
2. Mosey to goal line with coupons.
a. 3 pax farmer carry to 50 yrd line and back while others conduct Diamond merkins. Rotate. b. 3 rifle carry while others conduct flutter kicks. Rotate.
c. 3 one hand farmer carry while others conduct chest press with coupon. Rotate. MARY: yes
ANNOUNCEMENTS: 9/11 stair climb
COT: With Kindergarten starting for my oldest there have been lots of emotions in our house. When my daughter escalates I escalate which does not end well for either us. My wife is great at reminding me that I am 34 and my daughter is 5. We need people in our lives to speak truth with love into us to help us take a step back from harmful situations.