Category: Uncategorized

DATE: 2022-08-31
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WARMUP: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey. THE THANG: Field Work
7 Rounds:
– One Upper Body Exercise (HRR Merkins, CDDs, Diamond Merkins, Chuck Norris Merkins, Merkins, Handstand, and Merkins)
– One Lower Body Exercise (Copperhead Squats, Bonnie Blairs, Wall Sit, Reverse Lunges, Squat Kicks, Bulgarian Split Squats, and Squats) – Sprint 60m (one round we did 30m Bear Crawl and another we did 30m Crab Walk). MARY: Flutter Kicks and Star Crunches.
ANNOUNCEMENTS: September 11th Commemorative Workout at Lincoln Memorial, Sunday, 9/11, at 0600.
COT: Closed with a prayer for those PAX struggling or otherwise unable to join us. Looking forward to their recovery/return!

DATE: 2022-08-31
AO: Compound
Q: Obadiah
PAX: Roddick, Zeus, Popeyes, citrus, Hightower
FNGs: Patchouli, YardBird, Poe, Landslide,
COUNT: 10
WARMUP: SSH, plank jacks, cherry pickers,
THE THANG: mosey to stairs, wall sits on level 1, up to the top for 15-sided die workouts, back down. Rinse and repeat 7 times

Squat jumps
Air squats
Merkins
Calf raises
X jumps
Crab walk

MARY: dNF
ANNOUNCEMENTS: 9/11, dads camp, shirt orders
COT: you win a green pepper

DATE: 2022-08-30
AO: Atlantis
Q: Bratwurst
PAX: Hammerhead, Infinity, Deflator, Riot, True North
FNGs: None
COUNT: 6
WARMUP: side straddle hop, some stretching, mozy to the baseball stadium
THE THANG: at the Washington Nationals baseball stadium, Jacob’s ladder on the stairs. > Up + Down ×1, 25 Merkins
> Up + Down ×2, 25 air squats
> Up + Down ×3, 25 Urkins
> Up + Down ×4, 15 forward lunges
> Up + Down ×5, 50 little boy crunches
> Up + Down ×6, 20 derkins
> Up + Down ×7, 15 side lunges
> Up + Down ×5, mozied back to AO
MARY: Big Boy sit-ups, elbow plank, hip raises, flutter kicks, in-and-outs ANNOUNCEMENTS: 9/11 stair climb. see mumblechatter for more details.

DATE: 2022-08-30
AO: General
Q: Booking
PAX: 2 percent, Jag, XL, Maj. Payne, Moneyball, Toolbox
FNGs: None
COUNT: 7
WARMUP: SSH, Windmills, Cherrypickers, Imperial walkers, down dog, cobra Kai, worlds greatest stretch
THE THANG: 10 of each of the below exercises followed by a run to the opposite sideline and back- we accomplished 8 rotations for a total of 800 exercises:

Squats
OH Claps
Leg lunges
Calf raises
SSH
Merkins
Dirty dogs
Plank jacks
WW 1
Penguin taps

MARY: flutter kicks
ANNOUNCEMENTS: 9/11 stair climb, go ruck event in Hampton Roads, new workout Monday nights at Highlands followed by pizza
COT: Q discussed the challenges of balancing discipline and developing good memories with his boys. He tells kids each day “make good choices and make good memories”

DATE: 2022-08-29
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Mr Haand, 2 percent, Kodiak, Poe, sticks, vplaxico, Yardbird FNGs: ArmBar, Attaché
COUNT: 11
WARMUP: SSH, Moroc. NC, Hillbilly Walker, M Phelps, CP/WMH, D Dog/Cobra/Child’s Pose THE THANG: 1. Vicious Circle
Mosey – P: 20 Derkins
Lunge/Frankenstein – P: 20 Curls
Carioca/Backward/Forward – P: 20 overhead press
Run – P: 20 Gravediggers
Lunge Walk – P: 20 Coupon Squats
Something else
2. Welsh Dragons Ladder AMRAP

MARY: Flutter Kicks,
ANNOUNCEMENTS: 9/11 Stair Climb. Iron Pax begins Friday
COT: Today’s (planned) Artemis launch to bring astronauts back to the moon demonstrates several values – restarting your engines after a long layoff (50 years since Apollo), aiming for new goals (biggest rocket, longest flight, space base camp, astronaut diversity), collaboration (with Canada and Europe), competition makes us better (Artemis vs private sector programs).