Category: Uncategorized

DATE: 2022-09-08
AO: Highlands
Q: Toolbox
PAX: Trolley, XL
FNGs: None
COUNT: 3
WARMUP: ssh, squats, single leg lunges, wmh, cp, windmills
THE THANG: carry 25# db, 50# kb, speed rope and ab roller out to field, light mosey fb rounds of varying exercises with timer being 50# sumo squats, rotate through each station modifying exercises, stacking exercises, and eventually ending in complete exhaustion, rinse and repeat. generally holding to a chest, leg, arms, abs, format. MARY: big boy up ups 10, big boys 25, flutter kicks 50 ic.
ANNOUNCEMENTS: iron pax, 911, dads camp, pancake breakfast calvary on Sat
COT: my go to reminder to myself and others. just roll with it. sometimes it’s best to succumb to the flow. never know where you’ll end up…but it’s usually a pretty interesting ride.

DATE: 2022-09-07
AO: Farm
Q: Matthew – Running Man
PAX: Faceplant, Infinity
FNGs: None
COUNT: 3
WARMUP:
Beet pickers
Willy Mays Hayes
Calf raises
Side straddle hop
Mosey around the baseball fields

THE THANG:
Dora
100 burpees
200 squats
300 glute bridges
300 LBCs

MARY:
American hammer
Flutter kicks
Dolphin climbers?
Australian snow angels

ANNOUNCEMENTS:

COT:

There was a recent study that explored conflict between rival groups. As part of the study, researchers interviewed Palestinians and Israelis in the Middle East, and Republicans and Democrats in the United States. They discovered that “each side felt their own group [was] motivated by love more than hate, but when asked why their rival group [was] involved in the conflict, [they] pointed to hate as [the other] group’s motivating factor.”
In other words, each group thought of themselves as the “good guys”—fair, kind, and truthful. By contrast, they saw their rivals as the “bad guys”—uninformed, dishonest, even evil.

Listen to those you disagree with, to understand their perspective.

DATE: 2022-09-07
AO: Horizon-Ao
Q: Magoo
PAX: Tea Party, Disco, Median, Kodiak, Mr Haand
FNGs: Attache
COUNT: 7
WARMUP: Abe Vigoda, walkouts, WMH, Cherry Picker, Michael Felps, Fellowship lap
THE THANG: Two Pax carry heavy weight across field and back. Remaining Pax enjoy free time with jump rope, offset merkins, weighted arm raises, coupon pull-overs, weighted shoulder taps, kettlebell etc. Lather, rinse, repeat. MARY: Ring of fire flutter kicks.
ANNOUNCEMENTS:
COT: Sometimes we have to suck it up and do what needs doing. Sometimes it turns out ok. Either way, the best we can do is laugh about it and move on.

DATE: 2022-09-06
AO: Freestate
Q: Horshack
PAX: Winston, Cannoli, ShowMe, Wildcat
FNGs: None
COUNT: 5
WARMUP:
SSH x 25 IC
Imperial Walkers x 17 IC
Shoulder Taps x 15 IC
Willie Mays Hayes x 14 IC
Mountain Climbers x 12 IC
Toy Soldiers x 13 IC
Michael Phelps x 14 IC
Cherry Pickers x 15 IC

THE THANG:
3 rounds of:
Bear Crawler (sets the pace – 2 laps around)
Dips
Step ups
Squats
Derkins

MARY:
Leg Lift Rosalitas x 15 IC
Freddie Mercuries x 15 IC
Box Cutters x 10 each direction IC
Plank-o-rama x 10-10-10-10-10 IC

ANNOUNCEMENTS:
1st F – CSAUP – on Sunday 9/11 Memorial Stair Climb. Meet at Waldorf School Parking Lot at 5:15a. Wheels up at 5:20a
2nd F – Thirsty 3rd Thursday comes early this month – Sept 15th 6:30p at the Inn at Glen Echo
3rd F – First Saturday each month bringing back Adopt A Road. Find your middle and high schoolers who need some SSL hours.

COT:
Count-o-rama
Apologizing to your own kids is important – do it at every opportunity. To kids adult apologies are a sign of strength, not weakness – because it teaches them humility, self-control, responsibility, compassion, respect, and self-acceptance. You’ll never look bigger to your kid than when you mnake yourself smaller in the act of an apology.

DATE: 2022-09-06
AO: General
Q: XL
PAX: 2 percent, Booking, Fairweather
FNGs: None
COUNT: 4
WARMUP: 10 x SSH, Imperial Walker, Shoulder Press, Cherry Pickers, Mosey across the field and back. THE THANG: ‘Deck of Death’
– Diamonds/Merkins – 65 Total
– Hearts/Squats – 65 Total
– Spades/WWI – 65 Total
– Clubs/Plank Jacks – 65 (IC)
– Jacks/SSH – 40 Total
– Queens/Shuttle Sprints – ~720 Yds Total
– Kings/Track Lap – ~1 Mi
– Jokers – 20 Burpees Total
MARY: Outta time
ANNOUNCEMENTS: 9/11 Memorial Stair Climb, Dad Camp,
COT: Psalm 19:14 Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O LORD, my strength and my Redeemer. @XL moved to a new assignment in the NCR and this presents a fresh opportunity to grow in employing righteous words and thoughts at work (and all spheres).