Category: Uncategorized

DATE: 2022-09-14
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Brass Monkey, Stewie
FNGs: None
COUNT: 5
Warm up:
2 loops – football field
10 Michael Phelps
10 arm circles-small to big
10 Cherry Pickers
10 side straddle hops
10 high knees
10 butt kickers

The Thang: w/coupon
1st set:
20 squat press
30 curls
15×2 Forward lunges L/R
15×2 rows L/R
15 curls w/press
Suit case/rifle carry to 50 yd
Indian run 1 loop

2nd set:
25 Big boy sit ups
20 American hammer
10×2 Plank – drag coupon -L/R
10 flutter kicks
15 high plank shoulder+knee taps -4count
10x overhead tricep w/coupon
Indian run with burpee 1 loop

3rd set:
PAX workout suggestions- rotation

PAX stretching mix

DATE: 2022-09-14
AO: Patriot
Q: bogey
PAX: Popup, 2 percent, Booking, CableGuy, citrus, Elvis, Ice Tea, Lazlo, Legacy, Lucius, My Space, Shake ‘N’ Bake, Wedding Singer, XL FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hillbillies, LB Arm Circles, Michael Phelps, Cherry Pickers, WMH, Downward Dog, Cobra Kai THE THANG:
Begin with the + portion of the workout:

Depart stadium field for friendship mosey to the amphitheater to perform 3 sets of 3 exercises with an amphitheater stair lap between each set.

Exercises – 20 dips (not to be confused with curls!), 10 step ups IC, and 10 derkins.

Friendship mosey to basketball court to perform 3 exercises and take a moment to gaze at the stars and moon in the clear (night?) sky.

Exercises – 20 body weight squats, 15 flutter kicks IC, and 15 Aussie pushups

Friendship mosey back to stadium field.

Muster on goal line for DirtyMacDeuce.

Perform 4 sets of 3 exercises at 12 reps each – chest, legs, and core should be represented in each set.

Each exercise is performed IC.

Run a lap between each set.

Set 1:

12 merkins
12 body weight squats
12 American hammers
Run a lap

*Set 2:

12 diamond pushups
12 flutter kicks
12 toy soldiers
Run a lap

*Set 3:

12 wide pushups
12 body weight squats
12 forward lunges
Run a lap

*Set 4:

12 Chuck Norris/knerkins
12 reverse lunges
12 flutter kicks
No more laps (no more time – insert sad face emoji).

MARY: None. Your VQ ran out of time.
ANNOUNCEMENTS: Dads camp
COT: Gratitude. Your VQ tries to live life with a daily focus on gratitude by actively showing and expressing gratitude for actions of others, and encouraged PAX to try to show gratitude to others in their daily lives. VQ expressed gratitude to the PAX standing before him who came out in the gloom to share in his VQ, who encouraged him throughout, and who had his 6 (including at the tail end of the Chuck Norris exercise when VQ ran out of breath). VQ also shared a couple of rules to live by that hang over his desk. Rule #1 – treat others as you would like to be treated. VQ noted this is a seemingly simple rule but that many, many people forget it. Rule #2 – what comes around goes around. The corollary – if you violate Rule #1, see Rule #2! VQ thanked the PAX for their patience and by that time it was almost 10am so we left the field…

DATE: 2022-09-14
AO: Compound
Q: Popeyes
PAX: Nano, Simba, Yardbird, Hightower, Peanuts
FNGs: None
COUNT: 6
WARMUP: SSH, mosey with butt kickers, high knees, karaokes, willy mays, imperial walkers, cherry pickers, down dog with calf stretches, and finished off with the Hightower special. THE THANG:
Up the stairs, SSH’s, 20 merkins, and down the stairs. Sprints and skips to the underground. SSH extra credit.

10 pull ups, 20 merkins and 30 squats. Finger sweeps around the parking lot. 10 pull ups, 20 merkins and 30 squats.

SSH, Sprints and skips. SSH. Back to the stairs

Up the stairs, down the stairs

MARY: 10 burpees, 20 sit ups, Supermans, 20 Freddy mercury’s, 20 pickle something, 20 flutter kicks ANNOUNCEMENTS: Dad’s camp, shirt order
COT: Split streaming and drafting on a bike cuts wind friction down 20-30% for the bikers behind. Let’s do that for our fellow brothers and sisters.

DATE: 2022-09-13
AO: Delphi
Q: I-Beam
PAX: Peanuts, Shogun, K-Pop, Rocket, Bluegrass
FNGs: None
COUNT: 6
WARMUP: SSHs, Cherry Pickers, Squats, Downward Dog, Calf Stretch, Cobra Kai THE THANG:
PAX split into 3 groups of 2. Ab move used as timer. Each group rotated through all moves of each round. Round One:
Group 1 Squat Jumps
Group 2 Run Stance Squats
Group 3 25 x In and Outs

50 yard in-line run

Round Two:
Group 1 Airborne Heisman
Group 2 Squat Reach Jump
Group 3 25 x Rowboats

Round Three:
Group 1 Swing Kicks
Group 2 Circle Run
Group 3 25 x Bicycle In, 25 x Bicycle Out

Round Four:
Group 1 Run Stance Squat Switch
Group 2 Double Airborne Heisman
Group 3 25 x Wide Leg Situps

Round Five:
Group 1 Jump Knee Tuck
Group 2 Bonnie Blairs
Group 3 25 x Fifer Scissors

Round Six:
Group 1 Twist Combo
Group 2 Frankenstein
Group 3 25 x Hip Rock Raises

Round Seven:
Group 1 Leapfrog Squats
Group 2 Rock Star Hop
Group 3 24 X Roll Up V Ups

MARY: N/A
ANNOUNCEMENTS: Dads Camp, The Capital shirt order
COT: Don’t be shy about imparting wisdom.

DATE: 2022-09-03
AO: Sandlot
Q: Traveler
PAX: Lazlo, Boomer
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Michael Phelps

THE THANG:
AMRAP for 4 minutes: 4 burpees, 5 bonnie blairs (each leg), 6 American Hammers (IC). Repeat for 4 minutes.

Ring of Fire Merkins: Hold high plank while the PAX take turns doing merkins. First 1 merkin, then 2, 3, 4, 5, 4, 3, 2, 1.

7 of Diamonds: PAX moseyed around the baseball field to complete an exercise at each base. Round 1: 7 burpees at each base
Round 2: 14 flutter kicks (IC)
Round 3: 21 merkins
Round 4: 28 BWS

Ring of Fire Gas Pedals: All PAX hold 6-inches, then take turns doing Gas Pedals. Quantities were 1,2,3,4,5,4,3,2,1.

AMRAP: Same as start of workout. 4 minutes of pain.

MARY: Each PAX picked an ab workout.

ANNOUNCEMENTS: IronPax. 9/11.

COT: Rings/diamonds were on the mind for this beatdown because YHC got engaged earlier this month! While I’m giddy with excitement, I still want to be present and enjoy the phase of being engaged that I’m in. A reminder to all PAX to be patient and be present in whatever your current mission is.