Category: Uncategorized

DATE: 2022-06-27
AO: Horizon-Ao
Q: Brown Bag
PAX: Horshack, Yardbird, Magoo, sticks, Kodiak, Old Bay, Mr Haand, Maj. Payne, Disco FNGs: Kombucha + a guest appearance by Roadkill
COUNT: 11+
WARMUP: SSH, DQ, WMH, CP, LBAC, DownDog, Cobra Kai, 20 Merkins
THE THANG: PAX ran around the neighborhood stopping roughly every 2.5 minutes to do sets of 20 Merkins and finished back at the AO for a couple sprints and 20 more Merkins for a total of @2.5 miles and 200 Merkins MARY: Yes
ANNOUNCEMENTS: Ruck’n’Float, Look for new Monthly Challenge
COT: There’s a time and a place for keeping things very simple like this workout

DATE: 2022-06-29
AO: Patriot
Q: CableGuy
PAX: Bone, bogey, Big Short, Legacy, Tiësto, Shake ‘N’ Bake, Elvis, Anchor Man FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walker, Arm Circles, Cherry Pickers, WM Hayes, Down Dog/Cobra Kai/Child’s Pose, Fellowship Lap
THE THANG: Pax split into two teams to perform the following exercises together: 50 Hand Release Merkins, 100 Heels To Heaven, 150 Body Weight Squats, 200 Big Boy Situps, 250 Lunge Steps (SC). Additional details:
1) We ran an EMOM timer: three burpees on the minute – drop what you’re doing, perform the burpees, then continue where you left off. We did an even 100 burpees.
2) First Pax to finish the reps of an exercise ended that exercise for the rest of the team. We then did a quick modified Bearicide before …
MARY: Freddie Mercury, Toy Soldier
ANNOUNCEMENTS: Ruck and float this Saturday, 7/2.
COT: Citrus, Myspace, Pop Fly and Lazlo climb Mt. Ranier this weekend. Keep them in your thoughts and keep an eye out for photos!

DATE: 2022-06-28
AO: Atlantis
Q: Deflator
PAX: True North, Infinity, Hammerhead
FNGs: None
COUNT: 4
WARMUP: worlds greatest stretch, shoulder stretch, double pigeon pull, double knee pull THE THANG: 1973 Reps

Partner up and perform 200 of the following DORA style: side straddle hops; lunges; merkins; LBCs; mountain climbers; flutter kicks; shoulder circles; squats; crunchy frogs. Finish with 173 basic burpees.

We ran out of time largely because of a strategic error to count flutter kicks as 4-ct. merkins also kicked our butts.

MARY: covered in the thang
ANNOUNCEMENTS: nada
COT: thanks for coming out!

DATE: 2022-06-24
AO: Sparta
Q: Peanuts
PAX: Bluegrass, K-Pop, Pop Fly, Zeus
FNGs: Poppy
COUNT: 6
WARMUP: Deck of Cards Warm Ups
THE THANG: Aiken Legs and Lap Running. There was some solid upper body in there as well. MARY: Deck of Cards AB work
ANNOUNCEMENTS: Yes
COT: Bluegrass spoke to balance in your life and how sometime we steal from 1 part of our life to cover down on another and how, if not careful, we’ll steal too much from ourselves

DATE: 2022-06-28
AO: General
Q: 2 percent
PAX: Toolbox, Trolley, citrus, bogey, Lazlo
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Each PAX took turns on the pull up bar while the others performed air squats and dips – 3 rounds AMRAP (Concrete blocks) Box jumps 6x
(Stadium) Ran the steps, Racoon crawled the straight aways
(Football Field) Bear crawl Ricky Bobby to the 50 yard line
Wave of merkins 24x
Burpos 20x
Flying Nuns 50 yard to goal line
Broad jump burpees from the goal line back to the 50 yard line Bear crawl Ricky Bobby 50 yard line to the goal line

MARY: Flutter Kicks, Box Cutters, Nolan Ryan’s
ANNOUNCEMENTS: Harper’s Ferry Raft trip 7/2. Prayers and special intentions for @Trolley as he embarks on his education of 100+ people this week. Prayers and special intentions for our brothers @Lazlo, @Citrus, @MySpace, @PopFly who leave this week to climb Mt. Rainier. Be safe. Pack lots of snacks. COT: No matter how slow you go, you’re still lapping everyone on the couch.