Category: Uncategorized

DATE: 2022-08-30
AO: Delphi
Q: Obadiah
PAX: Dunder, Hoolihan, Lightyear, Nano, Zeus, YNAB, Wham-O, slider, I-Beam FNGs: Rocket
COUNT: 11
WARMUP: standard fare with a partner burpee and lunge walk swap (30 burpees)

THE THANG: dirty 30. Everything 30 squatting or abs.

LBCs
1 Squats
gas pumps
2 Squats
Side crunches
3 Squats
Freddie mercuries
4 Squats
Sharon stones
5 Squats
Big Boy sit ups
6 Squats
Toe Touches
7 Squats
Penguin Taps
8 Squats
WWI
9 Squats
Shoulder taps
10 Squats

Interspersions of 50 yard sprints (10)

MARY: see above
ANNOUNCEMENTS: 9/11, dads camp, shirts
COT: pay attention to your body. Be mindful of ailments and pain points especially with ironpax.

DATE: 2022-07-27
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
Core Distance

Warm up:
2 loops
15x Michael Phelps
15x Cherry Pickers
10x Jumping Jacks
10x Mountain Climbers
10x Don Quijote

Part 1:
15x Big boy Sit-ups
15x Flutter kicks
15x American Hammers
15x sit-ups w/coupon
10x squat+swing w/coupon
Suicides 5-20 yds. (5yd increment)

Part 2:
10x plank with shoulder taps
10x plank with knees bent- crawl side to side
10x burpee w/coupon press
10x Carolina dogs
Suicides 5-20 yds. (5yd increments)

Repeat 1 & 2

cooldown: mix stretches

DATE: 2022-08-12
AO: Aerie
Q: Chasqui
PAX: Passport
FNGs: Brassmonkey
COUNT: 3
Warm Up:
Mosey 1.5 laps
Side Straddle Hops 15
Circles forward – backwards
Crawl – Plank with shoulder/knee taps
repeat last 2
Michael Phelps

The Thang:
1st:
Merkins x20
Big boy sit up with weights
Merkin rows left/right
American Hammer
Jog

2nd
squats w/ coupon
Curls w/coupon
sit and hold
V sit up w/our coupon
Jog

repeat 1 &2

COT: Take time to be better listeners, don’t rush to a quick conclusion.

DATE: 2022-08-31
AO: Aerie
Q: Chasqui
PAX: Wedding Singer, Passport, Yellow Jacket
FNGs: Lone Star
COUNT: 5
Warm up:
1 loop around the field
side straddle hops
20 sec. High knees
20 sec. Butt kickers
Fast feet + burpee/jump/squat – Pax call out
Walk arms + push-up/Arms up

The Thang:
Set 1
-Bear crawls (20/21 sec.) Up/back field -Pax countdown
-High Plank w/coupon drag side2side 41 sec.
-41 sec curls
-Merkins w/ shoulder taps and knees
-41 sec rows
-41 yd suitcase carry / rifle carry

Set 2:
Pax choice -work out rotation

Set 3:
-big boy sit up w/coupon 41 Pax count
-V sit-ups 41 Pax count
-American hammers w/coupon 41 pax count
-High toe taps 41 pax count
-side plank both sides w/coupon
-burpees + squat press w/coupon

Set 4:
Pax choice -work out rotation

Cooldown/Stretches: pax mix

COT: get out of your comfort zone and take a chance to explore new areas

Announcements: 9/10: 12 miler ruck 9/11: DC stair climb.

DATE: 2022-08-31
AO: Patriot
Q: Shake ‘N’ Bake
PAX: My Space, Ice Tea, bogey, Legacy, Lucius, 2 percent, Tiësto, Big Short, XL, Booking, CableGuy, Wedding Singer, Anchor Man, Elvis, Roadkill FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Michael Phelps, Cherry Pickers, Downward Dog, Cobra Kai

THE THANG: Mosey out of the stadium…..
– Stop on the street and do 20 Merkins
– Stop in CREEPY woods and do 20 Crunch Frogs
– Stop in CREEPY woods and do 20 Shoulder Taps

THE HILL (@KoC)
– 1/3 up and do 5 burpees
– Down and do 50 squats
– 2/3 up and do 7 burpees
– Down and do 50 squats
– All the way up and do 10 burpees
– 1/3 down and do 5 burpees
– Back up and do 50 squats
– 2/3 down and do 7 burpees
– All the way down and do 50 squats

TO THE BASKETBALL COURT
– Run to Basketball Court, stretch

BACK TO THE FIELD
– 40YD Sprints

MARY: Did it on the basketball court (thanks #weddingsinger) ANNOUNCEMENTS: Ruck at Jamestown tonight, Stair climb, get ready for IRONPAX!
COT: “It is not our differences that divide us. It is our inability to recognize, accept, and celebrate those differences.” Audre Lorde. I am good at recognizing differences, working on accepting and celebrating those differences.

2% is built different and came close to TO’s time. I owe you a coffee on Friday. For those doing the monthly challenge, we did 34 Burpees and 250+ Squats