Date: 2026-04-03
AO: The Patriot
Q: Legacy ,
PAX: Horton, Legacy, Jones, Trademark, Lazlo, Shake ‘n’ Bake, Boardwalk, Overthrow FNGs: None
COUNT: 8
WARMUP: SSH, imperial Walker, hillbillies, Willy maze Hayes, Michael Phelps, root vegetable extractor. Moroccan nightclub downward dog cobra Kai. Then a lap followed by three short bear crawls.
THE THANG:
First, we did a short Dora it involved 20 Burpee’s 30 flutter kicks in cadence and 40 LBC
We moved over to the wall for a series of 30-second wall-sits combined with 16 reverse lunges and then 10 hand release merkins. We did a series of three or four and then ran a lap, another series and a lap, a series and then ran to opposite sideline, and a final series.
Some Things You Didn’t Know About Rick
(Rick Bits):
1) Rick is a drummer. At the 2023 Glastonbury Festival, he drummed to his band’s cover of AC/DC’s “Highway to Hell.”
2) Rick had an abusive father. Physical and emotional. His parents had a weird divorce at a time in the 1970s when divorce was still not that coming. Of note, on reflecting upon his dad’s life, he noted that in the 1970s and 1980s in Manchester, England, men weren’t allowed to have feelings and had no support. Remember, we are more than just a bunch of guys who work out.
3) Rick broke into the music industry as a gopher in a music studio. He got tea for Bananarama. Now we ask, who are Bananarama?
4) Rick got an audition for RCA executives. But his fellow studio musicians left him and dry and wouldn’t give their time to play as his back up band for the audition session. Rick did his audition in front of RCA executives with a mic plugged into a shitty 1980s boom box.
5). The audition with RCA executives went well. He was signed to a recording contract. Of note, in negotiating with record companies, Rick says “if you want to achieve, you have to be a little naive.” Rick says he knew a few singers who were on the cusp of being signed to a contract but they would bicker over various provisions. They never got signed. Says Rick “If you are too afraid of being taken advantage of, you never get your foot in the door.”
Rick’s first contract worked out. “Whenever You Need Somebody” sold 15.2 units worldwide. 4x platinum in the UK, and 2x platinum in the U.S. His biggest hit “Never Going to Give You Up,” has been streamed 1.1 billion time.s
6) As the decade ended Rick grew unhappy with pop stardom. After a few albums that were not huge commercial successes, he quietly retired from the industry to focus on his family. He said: “I did not want to be an absentee father who was on airplanes all the time.”
7) In 2008, the internet meme of “Rick Rolling” exploded. Rick was the butt of the joke, but he embraced it. He did not have the bitter, egotistical reaction that other nostalgia stars had in similar circumstances. It led to a spectacular career resurgence.
MARY: 30 Flutters (IC)
ANNOUNCEMENTS: leadership evening 4/16 8:00 pm— you can have your camera off
Trifecta of CSAUPs
Diet challenge starts Monday
COT: T: I heard Rick on the “High Performance,” podcast, which is typically devoted to athletes. His story strikes a chord. It is an F3 story–and a reminder for us to be really careful when we judge a guy–we often have no idea. We are open to all men and that is more than being nice guys when they show up. We have to continue to push out of 22207 to find guys. In this vein, Congratulations and thanks to Trademark for starting the McLean AO. SYITG
F3 The Capital 