Category: Uncategorized

Date: 2025-09-12
AO: sparta
Q: Obadiah
PAX: Battleship, NOAA, Hoolihan, Atlas, Pop Fly, Norm, Peanuts, Doodles, Monk FNGs: None
COUNT: 10

WARMUP: leg work up – WMH, down dog, Michael Phelps, cherry pickers
THE THANG: IPC week 1 – 2 thrusters + 2 100 meter sprints, 4 thrusters, 4 100 meter sprints, pattern continues for 50 min.

A few select PAX did their own thang
MARY: none
ANNOUNCEMENTS:
COT: lots of hurting in this world, let’s help with the healing. That means getting comfortable being uncomfortable.

Tags: sparta, Battleship, NOAA, Hoolihan, Atlas, Pop Fly, Norm, Peanuts, Doodles, Monk

Date: 2025-09-12
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, Disco, vplaxico, citrus, CableGuy, Bone, Attache’, sticks, bogey, Old Bay FNGs: None
COUNT: 11
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, seated twist, fellowship lap THE THANG:
– Tabata – 25 / 10 ; run to end of field and back in between sets – Merkins, (Offset / Deficit / Incline/Decline)
– Curls – full, upper, lower repeat
– OH press ; front raise
– Flutter kicks with coupon / WW2s
– Rows / upright, 1 armed,
MARY: LBCs
ANNOUNCEMENTS: Bone-athon in May 😉
COT: Ask for help. It can feel weird bc we’re dudes. its not weakness, its strength. And people want to help. But you gotta ask.

Tags: horizon-ao, Kodiak, Disco, vplaxico, citrus, CableGuy, Bone, Attache’, sticks, bogey, Old Bay

Date: 2025-09-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Nico Thielmann, Jeremy Hurlbutt
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Cherry pickers
Willie mays hays

THE THANG:
1 pax runs the stairs 5 times

Other pax do AMRAP of following exercises until total number is reach. Pax with highest count at end of stairs run is the number you start with for the next round.

300 Squats
200 Merkins
100 big boy sit ups

MARY:
20 LBC IC
Plank o Rama

ANNOUNCEMENTS:
Thirsty 3rd Thurs next week
4th Friday run the following week

COT:
9/11 stair climb was excellently run as always. I personally find events like that, where all attendees are present for a common reason even though none of us are super connected and in some cases have never met one another, to be extremely powerful and moving. It was a great way to honor the memory of those we lost 24 years ago.

Tags: potomac-rising, Nico Thielmann, Jeremy Hurlbutt

Date: 2025-09-10
AO: compound
Q: Ashe
PAX: Skidoos, Roddick, Monte Karlo, Lost by the school
FNGs: 1 Lost by the school
COUNT: 3
WARMUP: we mosied, jogged, ran and stretched 100 intervals, increasing speed each time and stretching in between.

THE THANG: jogged to garage and did 3 sets of pull ups, hanging leg curls, merkins, and side lunges. Then V- ups and jogged back to field.

MARY: each of the pax picked one to do

ANNOUNCEMENTS: 9/11

COT: Life as a game of risk

Tags: compound, Skidoos, Roddick, Monte Karlo, Lost by the school

Date: 2025-09-11
AO: olympus
Q: Toolbox
PAX: Atlas, Battleship, NOAA, decibel
FNGs: None
COUNT: 5
WARMUP: ssh, windmill, copperhead squat, pop fly lunges
THE THANG: ipc week 1
MARY: nope
ANNOUNCEMENTS: can’t remember
COT: if you want to go fast go alone, if you want to go far, go together.

Tags: olympus, Atlas, Battleship, NOAA, decibel