Author: f3nano

Date: 2024-07-24
AO: horizon-ao
Q: Magoo
PAX: Kodiak, 3 mile, SPINAL TAP, Mr Haand, vplaxico, Stapler FNGs: None
COUNT: 7
WARMUP: A little bit.
THE THANG: Run down hill; sprint up hill, 10 flutter kicks, 10 merkins. 10 laps. MARY: Extended stretch routine
ANNOUNCEMENTS: Ruck ‘n Float may have water!
COT: Hit it hard, then stretch.

Tags: horizon-ao, Kodiak, 3 mile, SPINAL TAP, Mr Haand, vplaxico, Stapler

Date: 2024-07-23
AO: back_blasts
Q: Deflator
PAX: Bone, Forceps, Hammerhead, Infinity, B-String, Windtalker, Smokee FNGs: None
COUNT: 8

WARMUP: arm circles, Willie mays Hayes, Helo, worlds greatest stretch, shoulder stretch, side straddle hops THE THANG: paint the parking lot first.

Next do some bench work
MUDS (merkin, Urkins, dips, step ups) sets of 10-13-16-13-10.

Mosey to rocks. Do an exercise then run about 100 feet to do escalating burpees. Exercises included curls, rows, squats, 8’s, overhead press.

Mosey back to start.

MARY: FlutterKicks, elevator LBCs, rope climbers.
ANNOUNCEMENTS: a few.
COT: a cried a bit when my oldest got his license on Friday. I was overwhelmed with emotion given how much energy and passion we pour into our kids, and seeing them succeed just is the greatest rush. I hope you find that same in the ones you love.

Tags: back_blasts, Bone, Forceps, Hammerhead, Infinity, B-String, Windtalker, Smokee

Date: 2024-07-23
AO: balls-of-fury
Q: Popeyes
PAX: SPINAL TAP, Fish Fry, Legacy, Cam, Magoo, Holton
FNGs: None
COUNT: 7
WARMUP: dried the court
THE THANG: played the game
MARY: played some more
ANNOUNCEMENTS: no pickle ball next week
COT: don’t tickle your pickle for a nickel

Tags: balls-of-fury, SPINAL TAP, Fish Fry, Legacy, Cam, Magoo, Holton

Date: 2024-07-23
AO: thegeneral
Q: Hobbyhorse
PAX: Apples, citrus, Hard Knox, 2 percent, Robo, Lazlo, Summit FNGs: None
COUNT: 8
WARMUP: SSH, IW, HB, Circles, Phelps, RVE, WMH, D/D
THE THANG: (1) lap with long strides and skips followed by a series of: 10 box jumps; 20 dips; 10 box; 20 dip; 20 step up; 20 dip (2) break into 3 groups for stations ~15 yards apart for rotations: Station 1: 30 squat round 1; 15 Hurleys round 2
Station 2: 30 WWII round 1; 20 WWI round 2
Station 3: 30 merkin round 1; 15 diamond merk round 2
Travel between stations with bear crawl (station 1); crawl bear (station 2); side bear (station 3). Repeat.

MARY: LBC, alleluia, am hammer, heal tap, dog, donkey.
ANNOUNCEMENTS: Light hike, float, and drink in 2 weeks; sign up for 9/11 stair climb. Yardsale fundraiser
COT: civic and other groups are important to society but when people don’t show up, they wither. The little step of showing up can make a big difference.

Tags: thegeneral, Apples, citrus, Hard Knox, 2 percent, Robo, Lazlo, Summit

Date: 2024-07-22
AO: mondaynightruckers
Q: Jetstream
PAX: Rocketman, Stewie, Blip, Shipwreck, Mincemeat, Kuch, Trick Shot FNGs: None
COUNT: 20
THE THANG: 8 MondayNightRuckers, 4 wives, and 8 2.0s hiked 2 miles carrying 221 lbs of assorted canned and dry goods to the Haymarket Food Pantry

ANNOUNCEMENTS:
– Haymarket Parade in October
– 2.0 workout (TBD)
– Brew Ruck (TBD)

COT:
John 6:35 Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.”

Tags: mondaynightruckers, Rocketman, Stewie, Blip, Shipwreck, Mincemeat, Kuch, Trick Shot