HIIT - High Intensity Interval Training

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!

**Join us for the APP mid-week training ride at Anacostia Park.** **This is a structured paceline workout designed to build fitness and group riding skills.** **📍 Meet: Anacostia Park – Skating Pavilion** **🕖 Roll Out: Wednesdays at 7:00 AM** **Ride Format** **• Starts around 18 mph** **• Speed increases every 4-mile loop** **• Ride as many laps as you can hold** **Bring lights, good energy, and be ready to roll at 7:00 sharp.** **See you at the park 🚴‍♂️**

Come and join Northern Virginia porcelain artists. We will provide all the paints and materials needed. Just bring your smile and creativity. We paint from 10:00 am - 2:00pm every Tuesday & Wednesday. Please RSVP in advance if you like to join oir group. Text: 703-906-9150 We are located few minutes from Tyson’s corner in McLean.

Capoeira (capo-way-ra) is an Afro-Brazilian martial art that is unlike any other martial art. Capoeira incorporates flowing movements with kicks, dodges, and some acrobatics. It is often mistaken for a dance for those reasons. Since it’s origins in the 17th century, it has evolved from a secret fighting practice into an art emphasizing self-expression and community celebration. It is great for the body and mind! In addition to gaining strength and flexibility in class, students learn about Brazilian culture, history, and language (Portuguese). On November 26, 2014 capoeira was granted a special protected status as "intangible cultural heritage” by UNESCO. The session is offered InStudio only. **Sign up at www.piesfitnessyoga.com required at least two hours before class begins.** The address is 1322 Prince St Alexandria, VA 22314. Our entrance is located on the side of the building, parallel to West St. **Street parking is available and additional parking is located at Shiloh Baptist church, spaces 36,37,38,39.** The church is located across the street from the studio, on the corner of Duke St. and West St.

The Glen Echo Folk Dancers will be meeting in-person every Wednesday evening at Glen Echo Park (7300 MacArthur Blvd). **7:30 pm: beginning/intermediate/advanced teaching** **8:30-10 pm: open request dancing** Admission: $10 We strongly urge everyone to be vaccinated and fully boostered, but do not require it. If you have not done so already, please send your email address to [dancingplanet@erols.com](mailto:dancingplanet@erols.com). Note: if you are having symptoms, or if you have been in close contact with someone who has tested positive, or may be positive, please attend the class via Zoom for the next week or 2. If you attend the class and then test positive, please let me know immediately, so I can inform those who attended the class (without identifying you). See the website for more information and for Zoom link: [dancingplanetproductions.com/folkdance](http://dancingplanetproductions.com/folkdance)

Dash to Denizens is one of PGRC's bimonthly (every other month) casual run/walk events with post run happy hour. We meet outside Denizens Brewing Co. for a \~40 min run/walk (all paces welcome) along the Trolley Trail. After the run, we'll refuel with food and drinks at Denizens (on our own tabs). * **When:** Wednesday, May 27th @ 6:50 pm for introductions; run/walk starts at 7:00 pm. * **Where:** [Denizens Brewing Co.](https://u7910466.ct.sendgrid.net/ls/click?upn=u001.WnOz1RdStqF5JZyAzCci7A53gKC2XO6PvHpsZQBnNyNmdJiFxLZ4HFT3J8zaVSOJ6AFU4iW8OTIoYpO4hwf0SQ-3D-3Dm2ds_pynFtGO6tDPFIUZlrIRY-2BgZrJG-2BHdeJmiiRS3-2B-2F25N8edLC3xa6eZ71v3spMt6XibPcqfn69MwA56-2B5wqrFAdzVSc03hI5LUK-2BD4n8m9sgL6y2ZmikbGvKK1VByUuDvl8pPAd71FN-2FXQyiDzRz2mPKXax-2FnnGOB-2FYgqa68DZ9SClxGbAF7ha3IU2R-2BI3bwAJA4fXeHoxDu5aKeYVhfvCSFePnkjMyqWWNHHq-2BKZ05lo-3D), Riverdale Park Station * **Menu:** [https://www.denizensbrewingco.com/](https://www.denizensbrewingco.com/) * **Parking:** Free and ample. And you can get your grocery shopping done next door after! All paces (runners, walkers, and anyone in-between), friends, and family are welcome! Trail is paved and great for strollers. Dogs welcome on the run and Denizen's outdoor patio. New to PGRC? We look forward to welcoming you! Already a PGRC Club member, show your club pride, and wear your PGRC gear!

🔥 60-Minute Full-Body Circuit Training Workout ⏱️ Structure Overview We will meet at the volleyball court in Founders Park in Alexandria, VA Warm-up: 10 minutes Main Circuits: 40 minutes Finisher: 5 minutes Cool-down: 5 minutes 🟢 1. Dynamic Warm-Up (10 Minutes) Perform continuously, 30–45 seconds each: Jumping jacks Bodyweight squats Arm circles (forward/backward) Walking lunges Inch-worm walkouts High knees Glute bridges Push-ups (easy pace) Goal: Increase heart rate + activate major muscle groups. 🏋️ Main Workout (40 Minutes) Format: 3 Circuits 4 exercises per circuit 40 seconds work / 20 seconds rest Repeat each circuit 3 times before moving on Rest as long as you want between circuits Cool down 5 Min IMPORTANT!!!!! Liability statement: I understand that I am responsible for exercising at my own pace and within my own physical limits, and for monitoring my condition during participation. I voluntarily assume all risks associated with my participation and agree that I attend entirely at my own risk. I hereby release and hold harmless the organizer, and affiliated parties from any and all liability, claims, or demands arising out of or related to any injury, medical condition, loss, or damage that may occur as a result of my participation.

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 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.

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.

**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

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.

We'll get in around 4 miles at Three Creeks Metro Parks, primarily natural trails. 17-18 minute miles, no one left behind, and faster walkers are free to lead out. Optional lunch after! If you're joining for hiking all the metro parks, this is the sixth one!

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)

Join us this Pride season to paint your own pride on rocks, paper, canvas, and yes- we are bringing back the bricks! Come create and paint with us. Seats and supplies limited! Come while you can for as long as you like! Westerville Public Library Meeting Room D.