Category: Uncategorized

DATE: 2022-09-12
AO: Highlands
Q: Jag
PAX: citrus, Hightower, Speedo, Jenner
FNGs: FNG Touche
COUNT: 6
WARMUP: SSH; Seal Clap; Overhead Press; SSH; Imperial Walkers; Hillbillies; SSH; WMH; Cherry Pickers; Down Dog; World’s Greatest Stretch; Cobra Kai; Merkins; and Fellowship Lap.
THE THANG: DORA! In rotating groups of two – with one PAX running about 75 yards, the other completing the exercises and then switching roles – the PAX completed sets of: 200 Coupon Squats; 200 Coupon LBCs; 100 Coupon Merkins; 40 Blockies; 200 Coupon Deadlifts; AMRAP Crossover Merkins (x2); and AMRAP Skull Crushers (x1). MARY: Nolan Ryans; Flutterkicks; Supermans; and Penguin Crunches.
ANNOUNCEMENTS: The Grunt is coming on 11/12! Prayers for various PAX with significant events in their lives.
COT: This is the first non-CSAUP night workout for The Capital – do not be afraid to try something new.

DATE: 2022-09-13
AO: General
Q: Lazlo
PAX: citrus, Moneyball, Toolbox, Ice Tea, XL
FNGs: None
COUNT: 6
The Q didn’t feel like planning a bunch of exercises this morning. So he decided to let the PAX pick them.

WARMUP: SSH, imperial walkers, copperhead squats, willie mays hayes, Moroccan night clubs, cherry pickers, downward dog.

THE THANG: The Adjudicator. It’s a lot of power in a single PAX hands, but I had a lot of trust in this crew, and they lived up to it. One PAX, the decider, calls out an exercise. The Adjudicator decides if the exercise is easier or harder than 5 burpees. If it’s harder, you do the exercise. If it’s easier, then you do 10 burpees. The decider the chooses the next decider, and becomes the adjudicator for the next round. PAX run a quarter of the track between exercises to give time to decide. We played 8-9 rounds of this, including a brilliant exercise chosen by @toolbox – 11 burpees. Which most agreed was harder than 5 burpees, and also 10 burpees. Fun times.

Then we did a round of “22s.” It’s a lot like 11s but with two exercises. The PAX ran 50 yards, did 10 merkins and 10 tuck jumps, then ran back and did 1 Carolina dry dock and 1 Bonnie Blair (hard way). Repeat with the 10s counting down to 1 and the 1s counting up to 10.

MARY: WWIs and American Hammer (aka a deconstructed Captain Thor)

ANNOUNCEMENTS: Nope.

COT: Same as yesterday. The Q pointed out that after leaving the Lincoln Memorial on Sunday, he never heard 9/11 mentioned again. Couldn’t remember that ever happening before. Very grateful for this group and the chance to honor those who sacrificed.

DATE: 2022-09-13
AO: Freestate
Q: Dungeon Master (Amon)
PAX: CashOnly, Deagle, Wildcat, Winston
FNGs: Birdman, Butter, Doughboy, Grony
COUNT: 9
WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Arm circles – 10 OMC
Two laps: skipping and Karaoke on the sides
Windmills x 10 IC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .
While one group runs around blacktop twice, other group does . . . Curls (with coupon)
Merkins (decline first)
Squat (with coupon)
Bend over row (with coupon)
overhead (with coupon)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• Plank-o-Rama x 10 IC (front, right, front, left, front) • Flutters x 15 IC
• Scissors x 10 IC

ANNOUNCEMENTS:
9/15 thirsty Thursday at Irish Inn

COT:
Death

“I can’t afford to die; I’d lose too much money.” —George Burns (comedian)
“I do not fear death. I had been dead for billions of years before I was born and had not suffered the slightest inconvenience.” —Mark Twain (author)
“I’m not afraid to die, I just don’t want to be there when it happens.” —Woody Allen (comedian)
“The leading cause of death among fashion models is falling through street grates.” —Dave Barry (author)
“Always go to other people’s funerals, otherwise they won’t come to yours.” —Yogi Berra (baseball player)
“I’m very pleased to be here. Let’s face it—at my age, I’m very pleased to be anywhere.” —George Burns (comedian)
“The trouble with quotes about death is that 99.9% of them are made by people who are still alive.” —Joshua Burns
“All tragedies are finished by a death, all comedies by a marriage.” —Lord Byron (poet)
“I’m always relieved when someone is delivering a eulogy and I realize that I’m listening to it.” —George Carlin (comedian)
“For three days after death, hair and fingernails continue to grow but phone calls taper off.” —Johnny Carson (talk show host)
“I am prepared to meet my maker. Whether my maker is prepared for the great ordeal of meeting me is another matter.” —Winston Churchill (politician)

DATE: 2022-09-12
AO: Horizon-Ao
Q: Obadiah
PAX: Obadiah
FNGs: Attaché, Kombucha, crowbar, Mr Haand
COUNT: 5
WARMUP: SSH, rockettes, WMH, cherrypickers, down dog, mtn climbers THE THANG: quick mosey and recognition that blocks were at Patriot. No bother

Using the soccer midline circle, 4 cones around evenly spread marked out an 1: upper 2: ab 3: lower and 4: cardio exercise. Traversing between each cone was a workout- bear crawls, broad jumps, lunges. Q called out exercise and we executed then traversed to next cone, 5? Times around

MARY: done at cone 2
ANNOUNCEMENTS:
COT: 9/12…lots of families left to deal with the day after, left to pick up the pieces. Let’s not forget both the lost and the left behind.

DATE: 2022-09-12
AO: Patriot
Q: Lazlo
PAX: Tea Party, My Space, Booking, CableGuy, Shake ‘N’ Bake, Wedding Singer FNGs: FNG Mayhem
COUNT: 8
The Q was still feeling a little grouchy in the upper body from Friday IPC. And a little achy in the lower body from the stair climb. So today seemed like a good day for some fun and games. Or at least some “fun” and games.

WARMUP: SSH, Imperial Walkers, hillbillies, Michael Phelps, Willie Mays Hayes, cherry pickers, downward dog, and a lap

THE THANG: First a @jenner special. Divide into two teams and race to the opposite goal line. First PAX does a broad jump then holds plank. Next PAX runs to the first one, does a broad jump and holds plank, while the first one can run back and tag the next PAX. And so on. Team 1 dominated.

Then some individual games of Catch Me If You Can. First was reverse run vs. 5 merkins (or burpees if you’re @Tea Party). Next was Crawl Bear vs. 5 BWS and Bear Crawl.

Then a few rounds of F3 Name that Tune. PAX bid for the highest number of burpees that could be finished while the rest of the PAX ran to the 50 and back. @Booking won the bidding, but no more, as it turns out 15 burpees was too many. Then it was # of HR Merkins while the field reverse ran to the 40 and back. This one was a photo finish, with @My Space just finishing 20. Then the bid was how far you can crab walk out and back before the field finished 10 burpees. The field took this one when @Tea Party and the Q came up a bit short trying to make it to the 25 and back.

And last, we split back into teams and raced to the end zone again. On the way out it was one PAX doing 10 merkins, followed by another PAX doing 10 merkins, every 5 yards, holding plank while not doing the merkins. On the way back, same idea but 5 Bonnie Blairs (hard way) and holding Al Gore.

It’s possible that Team 1 dominated the competitions today. I don’t recall.

MARY: Captain Thor to 6 and back down.

ANNOUNCEMENTS: Welcome FNG @Mayhem!

COT: After the stair climb yesterday, the Q went about a normal Sunday and never heard 9/11 mentioned again. Thanks to F3 and all the organizers and attendees for making that a special event, keeping it in our minds and consciousnesses, and even teaching the younger generation about what happened that day.