HIIT - High Intensity Interval Training

**Tuesday Night Rides (TNR) B-Group Edition with Ryan, Dave, Bruce, Ronne, & Renee** As you may have heard, our illustrious TNR leader Ryan is sporting a repaired knee and is in recovery mode. We are recasting the TNR as a **B-ride!** (**no faster than a 15mph** pace). **++++++++++++++++++++** **The Ride: Summary** **(Must Read)** **++++++++++++++++++++** * RIDE NAME: Tuesday Night Rides (TNR) B-Group Edition - Arlington Triangloop * START LOC: Shirlington Library * START GPS: [https://goo.gl/maps/GXU2cMAG7672](https://goo.gl/maps/GXU2cMAG7672) * START PARKING: Any Garage in Shirlington * ARRIVAL: 6:00pm * SPEECH: 6:15pm * ROLLING: 6:30pm (or earlier if everyone is present) * LEVEL: \*\***Medium\*\*** * PACE: \*\***no faster than 15mph\*\*** * DISTANCE: 16 miles * TERRAIN: Trail / Street * RIDEWITHGPS ROUTE: **CBG_TNR_ARL_TRILOOP_CW_2026** **[https://ridewithgps.com/routes/30568466](https://ridewithgps.com/routes/30568466)** **++++++++++++++++++++** **The Ride: Detail** **++++++++++++++++++++** For your riding pleasure NoVA CBG presents: Tuesday Night Rides (TNR) B-Group Edition - Arlington Triangloop We'll start in Shirlington and doing the Arlington Triangloop!! This is the Medium level ride because we're going to keep a pace of 13-15mph on flat stretches (slower on hills) and the total distance is approximately 16 miles. This is a NO DROP ride so you will not be left behind but you are expected to try to keep a B-Group level pace (13-16mph). **++++++++++++++++++++** **The Meeting Spot:** **++++++++++++++++++++** Shirlington Library 4200 Campbell Ave Arlington, VA 22206 GPS: [https://goo.gl/maps/GXU2cMAG7672](https://goo.gl/maps/GXU2cMAG7672) We will meet directly in front of the library by the fountains. **++++++++++++++++++++** **The Ride After The Ride:** **++++++++++++++++++++** We’ll head to Samuel Beckett’s after the ride for a drink and food. We sit outside so we can bring our bikes and keep an eye on them. Join us if you like! **++++++++++++++++++++** **Ride Level Chart** **++++++++++++++++++++** NoVA CBG tries to accommodate all levels of cyclists by offering different types/levels of rides. We just ask that you come to the ride that suits your current riding ability the best. * Introductory Level: If you haven't ridden a bike in a number of years (or are uncertain of your abilities on a bicycle). * Beginner Level: You can ride for 10+ miles at a pace of 10+ to 12+ mph with potentially minor hills involved. * Medium Level: You can ride for 20+ miles at a pace of 13+ to 15+ mph with potentially moderate hills involved. * Advanced Level: You can ride for 20++ miles at a pace of 15+ mph with potentially major hills involved. Both Medium and Advanced Levels might require handling various challenges such as reading cue sheets, using a Garmin or navigation app, night riding, out of town travel, or any other odd cycling situations. **++++++++++++++++++++** **The Fine Print:** **++++++++++++++++++++** An RSVP of 'YES' is your digital signature and means you have read and understood MEETUP.com's: * "Terms of Service : Section 6. Release " found at https://www.meetup.com/terms/ * NOVA-CBG's "Assumption of Risk Agreement" found @ https://www.meetup.com/novacbg/pages/1942951/NOVA-CBG_Waiver/ Helmets are required to participate in all NOVA-CBG rides. NO exceptions. All riders ride at their own risk and with the understanding that cycling is an inherently dangerous activity. When coming to the meetup you do so voluntarily and are ready and able to participate in the ride as described under the conditions of the day. Be on time for the "pre-ride" preparation. If you do not attend the pre-ride preparation you will not be allowed to participate on the ride. Again, no exceptions.

If you have a travel chess set and/or clock, please bring them so we can be sure to accommodate everyone. If not, feel free to come anyway!

New Track, Same Vibes - we are now at Prince George's Community College Track starting 16 June! \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\- Join us for a structured speed workout! If you are new to running, just getting back into it, or checking out the club for the first time, this a great first workout to join. All paces and abilities welcome. A pre-determined workout will be announced at the beginning and participants can adjust the workout to meet their needs and level. Workouts are usually planned by time, rather than distance, which helps accommodate the wide variety of paces that we have and allows the group to stick together. Warm-up starts at 6:30pm. Children are welcome, if accompanied by a responsible adult.

Learn practical self-defense skills in Herndon, VA using [Brazilian Jiu-Jitsu](https://en.wikipedia.org/wiki/Brazilian_jiu-jitsu) (BJJ), with beginner-friendly instruction focused on real-world positions and submissions. The **drop-in fee** for non-members is **$20** and can be **paid on-site**, or **[sign up for a week of training for free](https://www.pedrosaueracademy.com/).** This class is designed for **adults** who want a clear, **structured introduction to self-defense** with a focus on basic takedowns and [ground fighting](https://en.wikipedia.org/wiki/Ground_fighting). Training emphasizes **foundational BJJ concepts**, including **positional control**, **escapes**, and **high-percentage submissions**. *No prior experience is required.* Instruction is paced for **beginners**, with an emphasis on **safety**, **understanding**, and building **confidence** on the mat. Classes run **Tuesdays** and **Thursdays** from **6:00–7:30 PM** at the [Pedro Sauer Academy of Self-Defense](https://www.pedrosaueracademy.com/) (PSA) in [Herndon, VA](https://en.wikipedia.org/wiki/Herndon,_Virginia) serving students from nearby [Reston](https://en.wikipedia.org/wiki/Reston,_Virginia) and surrounding [Northern Virginia](https://en.wikipedia.org/wiki/Northern_Virginia) areas. Come ready to **learn**, **move**, and **train** in a supportive environment. This [self-defense event in Herndon](https://nvma.group/2026/03/26/intro-to-self-defense-class-at-osma-in-herndon-va/) has been cross-posted on the NVMA website as well as on [Patch](https://patch.com/virginia/reston/calendar/event/20260402/85b3425c-6dfe-4840-b46d-87d129333c4e/introduction-to-self-defense-course-on-april-02nd-2026-at-osma-in-herndon-va).

Hi everyone! Tuesday Night Skates are in full effect! Meet every Tuesday outside of the NOMA-Galladudet U Station at the North entrance (1305 2nd St NE). We will head out at 7pm sharp for an 8 mile skate followed by pizza! We'll skate up the Metropolitan Branch Trail to the Ft. Totten Metro station and back down the trail to M St NE for pizza at Andy's. See ya there! This skate is led by Asher and myself. 🛼 This ride is BEGINNER FRIENDLY! While the full ride is 8 miles long, you have the option to tap out at one of the three red line metro stations along the route in both directions. You'll also have an opportunity to learn new skills and practice drills with the skate leaders at our regroupping spots along the route. The tap out points are as follows: 2 miles: Rhode Island Ave Metro 2.5 miles: Brookland Metro 4 miles: Ft Totten Metro 6 miles: Brookland Metro (on the way back) 7 miles: Rhode Island Ave Metro (on the way back) 8 miles: Andy's Pizza This is a great way to test and build up your endurance while skating! At least one of the skate leaders will skate at your pace, so you'll never be left behind. Join us at Andy's Pizza afterwards for a FREE slice of pizza with the purchase of any alcoholic beverage or N/A lemonade! Route Map: https://www.gmap-pedometer.com/?r=7752153 If we need to cancel one week due to weather or other reasons, we'll update the event page in advance.

Calling all Crew Members! 🚢 BBaddies On A Track! We will be meeting at 6am to hit the track. We will do a warm up and then a few drills and sprints on the track! We will also have fun and be in community!

**RSVP Note:** You **MUST** register on links below, **not** on Meetup. **REGISTER: Weekend Advanced: [https://playtennis.usta.com/northbethesdamiddle/BookClass/0e83cd4f-409f-4792-8c76-210f66a4b3f6](https://playtennis.usta.com/northbethesdamiddle/BookClass/0e83cd4f-409f-4792-8c76-210f66a4b3f6)** **REGISTER: Wednesday Advanced: [https://playtennis.usta.com/northbethesdamiddle/BookClass/136f8826-c0e6-460a-9b8b-3c1ddc2e38a6](https://playtennis.usta.com/northbethesdamiddle/BookClass/136f8826-c0e6-460a-9b8b-3c1ddc2e38a6)** **Private Lessons: $70** **[Read the Washington Post article about our class!](https://www.washingtonpost.com/lifestyle/wellness/its-not-whether-you-win-or-lose-its-how-much-you-sweat/2015/10/07/3b2f26c2-66b9-11e5-9ef3-fde182507eac_story.html)** Cardio Tennis is a game-based, FUN way to play and learn tennis while burning more calories than singles! Instruction and game formats are provided by internationally recognized tennis coach, speaker, author David Robinson; USPTA and PTR certified professional.

Have you been thinking about trying self-defense training, but do not want a loud, aggressive, or overly competitive environment? This free intro class is a simple way to get started. Maryland Systema offers practical self-defense training for adults in Takoma Park with a focus on movement, awareness, breathing, posture, and calm under pressure. This class is designed for beginners and first-timers who want real-world self-defense training in a welcoming setting. You do not need experience. You do not need to be in top shape. You do not need a martial arts background. You just need to show up ready to learn. This is not a sport-based class built around winning points, memorizing routines, or trying to look impressive. It is a more practical approach to adult self-defense training that helps you stay balanced, aware, and functional when things feel uncertain. If you have been searching for self-defense classes in Takoma Park, beginner self-defense near you, or practical self-defense training for adults, this class is a good place to start. **What you will work on** * Breathing and staying calm under pressure * Movement that improves balance and mobility * Awareness and posture * Simple partner drills * Practical self-defense training for beginners **Who this class is for** * Adults new to self-defense training * Beginners looking for a low-pressure class * People who want practical self-defense instead of sport martial arts * Adults in Takoma Park, Silver Spring, Rockville, and nearby areas looking for realistic self-defense classes **What to wear** Please wear comfortable workout clothes. No uniform is required. **Why start with this class** This free intro class gives you a chance to experience the training, meet the group, and see whether Maryland Systema is the right fit for you before joining regular weekly classes. **RSVP** Reserve your spot and come try a beginner-friendly self-defense class in Takoma Park.

**RSVP Note:** You **MUST** register on links below, **not** on Meetup. **REGISTER: Weekend intermediate:** [https://playtennis.usta.com/northbethesdamiddle/BookClass/34bc4082-0e0c-44c6-8a45-01ce0a8400c3](https://playtennis.usta.com/northbethesdamiddle/BookClass/34bc4082-0e0c-44c6-8a45-01ce0a8400c3) **Private Lessons available: $70 PER HOUR** **[Read the Washington Post article about our class!](https://www.washingtonpost.com/lifestyle/wellness/its-not-whether-you-win-or-lose-its-how-much-you-sweat/2015/10/07/3b2f26c2-66b9-11e5-9ef3-fde182507eac_story.html)** Instruction provided by internationally recognized tennis coach, speaker, author David Robinson; USPTA and PTR certified professional. Cardio Tennis is a game-based, FUN way to play and learn tennis while burning more calories than singles! Instruction and game formats are provided by internationally recognized tennis coach, speaker, author David Robinson; USPTA and PTR certified professional. **LEVEL: Intermediate (NTRP 3.0-4.0)** PORTION OF PROCEEDS GO TO MONTGOMERY COUNTY PUBLIC SCHOOLS

We play a variety of games with a focus on high interaction Euros. Events will start with quick games while people arrive and eat lunch. We will start longer games between 1:30pm and 2pm. While the official end time is 5pm, people are welcome to continue playing games afterwards. Western Market closes at 7pm on Sundays. This page has more examples of high interaction Euros: [Old-school German-style Games](https://boardgamegeek.com/guild/view/3948). Here are some games that have been played at past events: High Interaction Euros * [Medici](https://boardgamegeek.com/boardgame/46/medici) * [Catan](https://boardgamegeek.com/boardgame/13/catan) * [Hansa Teutonica](https://boardgamegeek.com/boardgame/43015/hansa-teutonica) * [Puerto Rico](https://boardgamegeek.com/boardgame/3076/puerto-rico) * [Concordia](https://boardgamegeek.com/boardgame/124361/concordia) * [Power Grid](https://boardgamegeek.com/boardgame/2651/power-grid) * [Brass: Birmingham](https://boardgamegeek.com/boardgame/224517/brass-birmingham) Other high interaction games * [Innovation](https://boardgamegeek.com/boardgame/63888/innovation) * [Imperial](https://boardgamegeek.com/boardgame/24181/imperial) There are a variety of food and drink options. Western Market is allowing us to use the space for free. Please reciprocate by purchasing something, even if it is just a soda. Directions If you're taking the Orange, Silver, or Blue lines, exit at the Foggy Bottom metro station and walk two blocks to the east. If you are taking the Red Line, Farragut North is an approximately a 15 minute walk away. There is also free street parking to the north.

Join us at the Chess Center offices (Suite 118, entrance on 2nd Avenue) on Saturday afternoons from 1:00 – 5:00pm ET for open play. Players of all abilities and ages are welcome. * Non-Members: $5.00/player table fee for the day. * Chess Center [Members](https://chessctr.org/membership/) always play for FREE ($0.00). Check our social media ([Twitter](https://twitter.com/uschess) / [Facebook](https://www.facebook.com/USChessCenter)) for closure announcements: The Chess Center is closed on major holidays. We also have chess sets, clocks, and [used chess books](https://chessctr.org/usedbooks/) for sale.

Be there or get chubby. You decide. https://secure.meetupstatic.com/photos/event/2/b/7/2/600_364811122.jpeg RSVPs are required. The reason is that it should increase your own enjoyment. You see, the ideal number of players for a pickup soccer game is perhaps 6x6 - 8x8; some players won't attend if they think the turnout will be low, and others will just assume the game will be cancelled even though we always play. (As a practical matter, smaller games are less fun since the comics won't have the audience they need, but, they do have two hidden benefits: shorter, more intense games/workouts and fewer face kicks/yellow cards. So we play no matter how small or large.) So non-RSVPers are a little short sighted, since they don't seem to want to maximize their own enjoyment in the long run. Rational and sane players who have a good chance of attending RSVP a week early both here and at https://meetup.com/dcsoccer , the parent soccer group.

For the Wednesday run, let's meet at 1750 Crystal Dr (Entrance by Morton's Steakhouse) before walking over to the Crystal City Water Park and run on the Mt. Vernon Trail alongside the scenic Potomac River. LOCATION: Meet at 1750 Crystal Dr (Entrance by Morton's Steakhouse). Link to location on map: http://i.imgur.com/3yN0lwN.jpg NOTES: Photos taken during the event may end up on Instagram, Meetup, Strava and similar platforms. Let's meet at 6:50 PM, leaving by 7:00 PM. We will do 50 minutes, so 25 minutes out and 25 minutes back. You're welcome to do more if you'd like. Just before the run we decide whether we'll go NORTH (DC) or SOUTH (Old Town) on the trail. Once we're done, we meet back up at the Crystal City Water Park area. After the run please feel free to hangout and socialize with the group or join us at National Landing Water Park for a beverage and/or food. https://g.co/kgs/AErMQZ All paces are welcome! We run by time, not speed so bring a watch to monitor your time and turn around at the halfway time point. If you need to run/walk, that's ok! We average anywhere between 7-13 minute/per mile pace. First Time? Start out slow to find someone around your pace. The different paces tend to automatically gather, so you won't be alone! Metro: Crystal City on Blue/Yellow lines, 2 blocks from metro exit. Parking: There is plenty of paid parking options (parking garages, street parking, or parking lots) in the area on Crystal Drive or Long Bridge Park. Post-Run: A lot of times we have a little social outing after the run. You can bring a change of clothes if you'd like (though most people just go as is). We'll finish up the run, meet back at the Water Park, pick up our wallets and walk to wherever we decided to go for a beverage and/or food. If you have a suggestion for a place to check out, let us know!

Rev. Steven Clevenger is an ordained spiritualist minister with over 40 years experience as a Spiritual Healer, Clairvoyant and Spiritual Teacher, educated and trained at the White Lily Chapel. Rev. Siobhan Wolf Shaffer is an ordained spiritualist minister and certified medium and healer with over 20 years experience. She began her development in 1988 in Pennsylvania and continued when she moved to Ohio in 1998 where she studied at Rays of Lights Church with Rev. Steven Clevenger. Our full worship services consist of an inspirational lecture, healing meditation, and messages from the spirit world that serve to demonstrate evidence of eternal life. Please visit our Official Church Website (http://raysoflightchurch.com) for more information.

Join us for lunch and meet our very successful group. We are each others sales team...always looking for referrals for our members. If you are looking for new clients, let us help you out! Bring your business cards and brochures to share with us. We have a speaker each week so that we can learn about their business. Because we have only one member per business, we have many of the spots filled. However, we are specifically looking for an estate attorney, a handyman/electrician, and an event planner. We have referrals for you! All visitors are welcome. Any questions contact [pmarchio@farmersagent.com](mailto:pmarchio@farmersagent.com)

**Hike the Scioto Audubon trail. All paved and flat!** **Plan on 3-4 miles. Hike at your own pace, no one left behind.** **Lunch after at Nocterra for those who wish.**