Category: Uncategorized

DATE: 2022-09-19
AO: Horizon-Ao
Q: Magoo
PAX: Disco, Mr Haand, Kodiak, vplaxico, 3 mile
FNGs: Armbar, atache
COUNT: 8
WARMUP: WMH, Cherry Picker, yoga-like stretches
THE THANG: Pick up coupons for dora — wait, NO COUPONS!
Mosey around AO finding dumb shit to do: Hill charge + burpees, picnic table bulgarians, wall jump, bike stantion bear crawl, log squats, pulse squats, single leg step squats, roll-ups etc. MARY: leg push down, cadenced LBCs
ANNOUNCEMENTS: Coupons are gone. Should we chain them up?
COT: Other drivers will do stupid things. Cut them some slack. 1) You don’t know their back story (Was the intersection poorly designed? Did their dog die? Are they distracted from holding in a suspicious fart?); and
2) Even if they are being a dick, that’s on them. Getting angry isn’t going to change that.

DATE: 2022-09-17
AO: Sandlot
Q: Traveler
PAX: Boomer, Maj. Payne
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Cherry Pickers, Downdog, Cobra Kai

THE THANG:
Special edition 26th Birthday Q. Moseyed to WL High School.

1. Rounds of 26: PAX did 26 reps of an exercise OYO, sprinted out 40 yards, moseyed back. Repeat-o with next exercise. Exercises were burpees, BWS, lunges, merkins, mountain climbers, flutter kicks, big boi situps.

2. Diego 3-2-1 (Dora’s more competitive cousin). Like Dora, but partner PAX don’t combine their reps, they are racing each other to complete. PAX 1 accumulates reps of exercise while PAX 2 sprints 40 yards out and back. Switch until one PAX reaches goal. 300 calf raises, 200 mountain climbers, 100 merkins. Major Payne won all 3 rounds.

3. Mosey back to start for 11s to drain the time. 10 burpees and 1 flutter kick (IC). Then 9-2, 8-3, continued until 6-5 and then called it done.

MARY: Each picked an exercise.
ANNOUNCEMENTS: IronPAX, GrowRuck, hiking trip.
COT: YHC reflected on his birthday of advice I would give to myself 1 year ago. Don’t put so much stock in the opinion of others or let fear of what they might think dictate how I make decisions. Trust my inner circle and take it God in prayer, decide, and keep moving forward.

DATE: 2022-09-18
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Ice Tea
FNGs: None
COUNT: 2
6.2 miles chasing elevation in Falls Church

DATE: 2022-09-15
AO: Olympus
Q: Obadiah
PAX: Popeyes, Glee, Zeus, Wham-O, Traveler, Rambler, Peanuts, Hightower, Ashe FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, cherry pickers
THE THANG:
IPC Week 2: this workout was deemed most likely to suffer a shoulder injury.

We bypassed the star formation and went straight to the 5 manmakers, and 25 yd rifle carry and back and forth with the workouts: 10 we’re not worthy’s
15 goblet squats
20 overhead press
25 kettlebell
30 curls

Most of the PAx got above, at or near 500 during the 45 minute sesh.

MARY:
ANNOUNCEMENTS: dads camp and let’s never do that again.
COT: you’re awesome.

DATE: 2022-09-16
AO: Patriot
Q: CableGuy
PAX: Maguire, Lazlo, My Space, bogey, XL, Maj. Payne, citrus, 2 percent, Kodiak, sticks, Jag, Popup, Yardbird, Flipper, Old Bay, Ice Tea, Brown Bag, Booking, Elvis FNGs: Attache
COUNT: 21
WARMUP: SSH, Arm Circles, Imperial Walker, Cherry Pickers, WM Hayes, Down Dog THE THANG:
Pax started with a coupon at point 1, facing point 2 at 25 yards away. Here’s one round – total rep count 125. This was an amrap 45 minutes: 5 man makers/rifle carry out
10 we’re not worthies/farmers carry back
5 man makers/rifle carry out
15 goblet squats/farmers carry back
5 man makers/rifle carry out
20 triceps extensions/farmers carry back
5 man makers/rifle carry out
25 kettle bell swings/farmers carry back
5 man makers/rifle carry out
30 curls – round complete
MARY: none
ANNOUNCEMENTS: The Grunt in November; upcoming Grow Ruck event
COT: For those of you three IPC’s deep, great job streaking. For you first timers, great job coming out, knowing what awaits you. Strength of this group is remarkable for motivation and accountability.