DATE: 2023-06-26
AO: Horizon-Ao
Q: Magoo
PAX: sticks, SPINAL TAP, Kodiak, Disco, Gherkin, vplaxico, Purple Rain FNGs: Attache @Defiance
COUNT: 10
WARMUP: stretches, balance, SSH
THE THANG: cross-field run, 5 merkins, SSH until all ready to repeat MARY: LBC, flutter kicks, Muhammad Ali crunches
ANNOUNCEMENTS: Ruck ‘n Float July 8, F2s welcome
COT: My back wasn’t ready for the planned coupon rally so I modified as necessary. Thanks to @winston for the trip through hell.
Nottingham Heights
DATE: 2023-06-26
AO: Patriot
Q: Big Short
PAX: 2 percent, CableGuy, citrus, Jag, Legacy, Major Payne, Short Rib, Smokey, Strange Brew, Vila, Wedding Singer FNGs: Coat Factory and DRP Pilgrim
COUNT: 14
WARMUP: the normal stuff, executed while moseying to Nottingham Elementary School.
THE THANG: Dora!!! PAX divide into 2-person groups and line up in the field, facing the back hill. One PAX runs to the top of the hill and back while the other does the exercises: 200 mercans
200 squats
200 American Hammers
Mosey back to Yorktown….
MARY: dirty dogs and donkey kicks
ANNOUNCEMENTS: Harpers Ferry rafting trip on July 8 (?).
COT: time for sunscreen and hats, my friends.
Workout
DATE: 2023-06-21
AO: Compound
Q: Roddick
PAX: Peanuts, Obadiah, Sam Adams, Hightower, Doodles, Monte Karlo, Yardbird FNGs: N/A
COUNT: 8
WARMUP: one lap
THE THANG: soccer
MARY:
ANNOUNCEMENTS: backblasts are better a week after.
COT:
Elevate at the End
DATE: 2023-06-25
AO: Mor-Ruck-Ing
Q: Legacy
PAX: Patchouli, Strange Brew, Magoo
FNGs: None
COUNT: 4
WARMUP: mosey down Park
THE THANG: Out 50 minutes to Fairfax, turn around, go long on way back over the Bridge over Langston (the highest elevation in Falls Church?)(and Magoo made us shuffle) MARY: unilateral ruck loading into our cars
ANNOUNCEMENTS: RUCK n FLOAT 7.8
COT: Great getting out here with you fellas! Let’s get coffee!
Ailments, Tabatas, and EMOM
DATE: 2023-06-24
AO: Sandlot
Q: Legacy
PAX: Beaux, Old Bay
FNGs: None
COUNT: 3
WEATHER: 75, wet, but not raining–
WARMUP: Preliminary discussion on ailments, SSH, Imperial Walkers, Hill Billys, IBAC, Michael Phelps, Cherry Pickerz, Downward Dog (OYO), WGS, then THE WASHING MACHINE, a great exercise to work out toxicity in your back
THE THANG: Go to Basketball Court, first sequence, Bulgarian Split Squats, “Jenner IBACs” then: BOBBY HURLEY TABATA, then an EMOM, involving: 1) 1 Burpee, 2) 2 Four count Bonnie Blairs, 3) 3 Merkins, 4) Bobby Hurley (Bobby Hurley getting the most minutes he has gotten in a long time), then sequence: 1) Shoulder Taps 2) Mountain Climbers, repeat, then short recover, then one more sequence, then calf-raises, set of 20, then set of 40 MARY: Standing Mary: IMP Walkers, Hill Billy, More “Jenner IBACs”
ANNOUNCEMENTS: Q IS OPEN FOR NEXT WEEK! RUCK AND FLOAT SAT 7/8 (Stay tuned for Sandlot scheduling)
COT: In the Ballston/Virginia Square/Clarendon Corridor there are THOUSANDS OF MEN who need F3; WE NEED TO SERVE THEM –The Men of 22207 need to figure out a way to serve the Men of 22201. Need to find them, first. In this vein, stand by for announcements, etc designed to get us some traction in 22201. SYITG!
