HIIT - High Intensity Interval Training

\*\*\*Note: We have temporarily moved off of the UMD Track and are meeting at Herbert Wells Ice Rink (Same location as Thursdays) for our speedwork. \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\- 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. **Parking information:** Free parking is available; park nearest the trail (farthest from the ice rink)

**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 will be off the bike for a spell (wishing her a speedy recovery!) In her absence, 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 - Hains Point * 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: 16mi (19mi w/loop) * TERRAIN: Trail / Street * RIDEWITHGPS ROUTE: **CBG_TNR_HAINS_2026 (Updated)** **[https://ridewithgps.com/routes/33403628](https://ridewithgps.com/routes/33403628)** **NOTES:** * Due to the Ohio Drive SW closure, we will visit Dr. MLK instead of Mr Lincoln :-) **++++++++++++++++++++** **The Ride: Detail** **++++++++++++++++++++** For your riding pleasure NoVA CBG presents: Tuesday Night Rides (TNR) B-Group Edition - Hains Point We'll start in Shirlington and head east on the Four Mile Run Trail and then head north on the Mt. Vernon trail. We cross the 14th Street bridge and head up Ohio Drive to say "Hi" to Dr. MLK. We will then run back down Ohio Drive to do a loop on Hains Point. Once done, we'll head back to Shirlington the way we came. This is a NO DROP ride so you will not be left behind but you are expected to try to keep an B-Group level pace (no faster than 15 mph). **++++++++++++++++++++** **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.

[Profs and Pints DC](https://www.profsandpints.com/washingtondc) presents: **“Nightmares and Creativity,”** on the relationship between frightening dreams and real creative achievements, with Bernard Welt, emeritus professor of arts and humanities at George Washington University, former member of the board of the International Association for the Study of Dreams, and contributing editor of *DreamTime*. [Advance tickets: $13.50 plus sales tax and processing fees. Available at[ https://events.ticketleap.com/tickets/profsandpints/dc-nightmares-and-creativity]( https://events.ticketleap.com/tickets/profsandpints/dc-nightmares-and-creativity).] Nightmares are associated with creativity—but how, exactly? Why do so many famous accounts of genius in the arts and sciences originate with a frightening dream? Explore such questions with the help of Bernard Welt, who has taught courses on recalling dreams and dream journaling and written extensively on the relationship between dreaming and the arts. Using excerpts from texts, illustrations of artworks, and clips from classic films derived from nightmares, Professor Welt will look at the relationship between bad dreams and celebrated innovations and creative accomplishments. You’ll learn why psychologists consider the nightmare to be a key to understanding the creative power of the unconscious mind. We’ll consider sleep scientists’ definitions of the nightmare, asking why it still remains controversial, and explore contemporary theories about the relationship between nightmares and creativity from psychoanalysis, Jungian archetypal theory, evolutionary psychology, and other sources. Though dreams have special authority in many cultures, in the western world it’s only among the nineteenth-century Romantics that we began to see personal accounts of creativity inspired by dreams—curiously, preponderantly bad ones. We’ll look at how *Frankenstein* arose from Mary Shelley’s famous dream of a scientist confronted by his own fearful creation, and how art’s Surrealist movement taught us to value our nightmares. You’ll learn how dreams of all kinds can result in sudden inspiration because they relax inhibitions, transcend habitual trains of thought, and permit ideas that would be rejected by the thought processes of waking life. You’ll even come to see why we may welcome our nightmares as opportunities to expand our vision and our understanding. (Doors: $17, or $15 with a student ID. Listed time is for doors. Talk starts 30 minutes later.) Image: From Francisco Goya’s 1799 etching “The Sleep of Reason Produces Monsters” (public domain).

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.

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.

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!

Join us for a night of painting miniatures from Warhammer 40k, Dungeons & Dragons (D&D), Star Wars Legion, and other tabletop games. Miniature hobbyists of all skill levels are welcome! 🐣**New to mini painting?** I’m happy to teach the basics, and you can use my materials, including a free mini if you're a first-timer. 🎨**Already have a project?** Bring it (or start a new one)! Recommended materials: miniature, brushes, paint, wet palette, and paper towels. 📋**Agenda** 6:00 pm - 6:15 pm: Arrive, find a spot, set up your workspace 6:15 pm - 8:30 pm: Work on your project, chat with others, have fun 8:45 pm - 9:00 pm: Cleanup, goodbyes *Please arrive on-time. I have to exit the building to let you in.* Come relax, learn, paint minis, and make some friends with fellow hobbyists!

🔥 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.

**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.

This is a regularly held in-person integration circle and a supportive container that centered on psychedelic experiences. We co-create a space of inclusivity, compassion, and care for all. We gather to help each other integrate our journeys, find "the others", and or seek wisdom about altered states of consciousness. Arrive ready to share honestly, openly, and from the heart. Bring your insights from journeys to unpack or your questions about plant medicines and psychedelic experiences to ask the more experienced journeyers. At 7 pm we will do a short grounding exercise and a brief check-in/ice breaker. At 7:15 pm we will begin the integration circle with honest and open processing of psychedelic experiences. Your facilitators are trained in psychedelic integration and or other coaching/facilitation modalities but we are not mental health professionals, we are community members called to service in mutuality. The event is by donation as we do need to pay for the space and supplies used. The suggested donation is $10-$20/person (cash, Paypal or Venmo). Surplus above and beyond covering costs will go towards future community event facilitation and or materials.

**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.

Connected Westerville Night of Networking flips the script on networking, with surprises and connections that'll make you say, "Who knew networking could be this much fun?!"

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)