Category: Uncategorized

DATE: 2022-08-26
AO: Patriot
Q: Lucius
PAX: Anchor Man, Big Short, Booking, Bone, CableGuy, Elvis, Flipper, Ice Tea, Jag, Lazlo, Legacy, Schwab, My Space, Tiësto FNGs: None
COUNT: 15
WARMUP:
SSH; Cherry Pickers; Don Quixiotes; LBACs; Downward Dog; Cobra Kai; Childs Pose; Moroccan Night Clubs; Mosey

THE THANG:
200-Yard Log Roll – Teams of PAX took turns rolling small sections of telephone pole for 10 yards via the standard bear-crawl method. Resting PAX rested with rest exercises: 10x Sqauats; 10x Lunge Steps; 10x Air Presses; 10x Merkins; repeat until it was their turn to push the log.

Going the Distance: PAX split into pairs, which performed 200-Yard CB Rifle Carry; 200-Yard CB Farmers Carry; 200-Yard CB Shoulder Carry (with 1x Atlas Shrug every 10 yards). While one partner performed the carry, the other rested with rest exercises, including: Squats, Merkins, Air Press; Alternating Shoulder Taps, Lunge Steps. Repeat for lightning round (100-yard carries).

MARY:
Flutter Kicks; LBCs

ANNOUNCEMENTS:
9/11 Stair Climb (including 05:00, 06:00, and 21:00-the-night-before options); 9/12 Highlands Evening AO Launch with Monday Night Football; Dadscamp.

COT:
Tenacity is a gift. Go the distance.

DATE: 2022-08-26
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp)
FNGs: None
COUNT: 2
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Grady Corns.

The Thang: Marvel Super Heroes
Short Moseyy
7 Rounds of
– Merkin variation (straight, stagger, Peter Parker, HRR, Clapping, reverse, diamond)
– Squat/Lunge variation (Copperhead, Jumping, Infinity, Glute Bridge, Kicking Lunge, Hulk Smashers, Iron Blast, War Machine) – Bear Crawl/Crab Walk

Definitions
– Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back) – Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd)

Mary: Superman holds and Captain Thors (1:4 ratio of Sit-ups to American Hammers)

CoT:
Once you have children, your life changes.

You begin to do things differently in an effort to care for, provide and guide your children. Of all those things, a father can do one thing that will provide the greatest impact on his children’s lives.

The single greatest thing a dad can do for his children is to love their mother. Plain and simple!

When the kids see dad loving mom, they see what love looks like.

Your sons will know how to relate to women as they grow older. Your daughters will know how a man should talk to her and how a man should treat her. Nothing less will be acceptable.

Loving your children’s mother frees her to love and nurture them, and know their love languages too. Your love encourages and inspires her to do so in the best way she can. Nothing should be allowed to get in the way of this love being expressed to them. Now the love of your children is exponential, and you are having an impact well beyond your marriage.

DATE: 2022-08-25
AO: Olympus
Q: YNAB
PAX: Obadiah, Wham-O, Zeus, Juneau, Roddick, Glee, Ashe
FNGs: None
COUNT: 8
WARMUP: SSH, Windmills, Michael Phelps, Cherry Pickers, Down Dog, Mountain Climbers
THE THANG: Partner A Farmer Carries two cinder blocks, Partner B bear crawls. Partners swap tasks when the farmer carrier gives up. Simple. Do this all the way around Lake Braddock Secondary School. Not Easy. MARY: Ring of fire calf raises with the cinder block. Missed you today, Pop. ANNOUNCEMENTS: 9/11 Stair Climb, Dads Camp
COT: Most things that you should do in life are simple: Eat the apple instead of the Oreo. Go to bed at a decent hour. Those things aren’t always easy. Today’s beatdown was simple, but not easy. Having a friend/fellow/partner with you made it easier. Don’t be afraid to reach out for help to make those simple choices easier.

DATE: 2022-08-25
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, Dungeon Master, Cannoli
FNGs: Brony
COUNT: 7
WARMUP:
• Side Straddle Hop (SSH) x 20 IC
• Imperial Walkers x 15 IC
• Mountain Climbers x 15 IC
• Shoulder Taps X15 IC
• Plankjacks X15 IC
• The Chinook x 20 IC each side
• Michael Phelps x 20 IC
• Swingbillies x 20 IC
• Carolina Dry Docs x 20 IC
• Cherry Pickers x 20 IC
• Windmills X15 IC

THE THANG:
22 reps for each of the following
• E – E2K IC
• N – Narrow Squats IC
• D – Derkins on Q
• O – Outlaw IC
• F – Frankenstein IC
• S – Suicide on the tennis court X 2
• U – Upside Down V Leg lifts IC
• M – Marionettes (BBS touch the ground to the left, between, right of legs) • M – Merkins IC
• E – El Capitan IC
• R – Reverse Crunches IC

MARY:
• X factor x 20 IC
• Dying Cockroach x 20 IC
• LBCs x 20 IC
• Little Mermaid x 10 each side IC
• Rosalitas + Scissors 20 IC

ANNOUNCEMENTS:
Fourth Thirsty Thursday is today! meet at 6:30pm at the Irish Inn, Glen Echo

COT:

DATE: 2022-08-25
AO: Highlands
Q: Toolbox
PAX: Jag
FNGs: XL
COUNT: 3
WARMUP: SSH, Air squats,Lunges, windmills high knees, mtn climbers, big lap mosey
THE THANG: ladders starting with 5 pullups, 5 pullups 10 air squats, 5 pull ups 10 squats 15 ssh,…etc going up and down with Jag and toolbox mixing it up, up to 35 something or others, mid set break Mary, bleacher work, more Mary and mosey/follow the leader…etc
MARY: Freddy Mercury, black widow merkins, cork screw/twisting heels to heaven, and American Hammers with a twist.
ANNOUNCEMENTS: 911 stair climb, Monday night beat down into MNFootball/berr/pizzateria ay NightHawk 7:30-8:15 9/12/22 COT: roll with it. don’t fight the flow.