Author: f3nano

Date: 2024-07-01
AO: mondaynightruckers
Q: Jetstream
PAX: Tron, Stewie, Trick Shot
FNGs: None
COUNT: 4
THE THANG: 4 miles around the James Long Park trails
ANNOUNCEMENTS:
– Food donation ruck: July 22nd
– Brew Ruck: End of July (TBD)
COT: Psalm 23:1-3 The LORD is my shepherd; I shall not want. He makes me lie down in green pastures. He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.

Tags: mondaynightruckers, Tron, Stewie, Trick Shot

Date: 2024-07-02
AO: balls-of-fury
Q: Legacy
PAX: Toolbox, Magoo, Popeyes, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: What’s that?
THE THANG: BALLS. FURY.
MARY:
ANNOUNCEMENTS: BALLS ALL SUMMER
COT: Hey, pay attention, he is about to serve,

Tags: balls-of-fury, Toolbox, Magoo, Popeyes, SPINAL TAP

Date: 2024-07-01
AO: hamilton
Q: Legacy
PAX: Goldfish, 2 percent, CFIT
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hill Billies, 3rd Graders (Cherry Pickers/RVE), Michael Phelps, Sun gods (Little Bitty Arm Circles) and reverse, Willy Mays Hayes, Moroccan Night Club, Downward Dog, WGS, Kobra Kai
THE THANG: Fellowship Lap, then a non-Kettlebell sequence, group splits and 1/2 Pax do Merkins other half max pull-ups, X3; then, grab the bells. 1st exercise: Goblet March to midfield, then 20 merkins, Goblet March to end line, then LBCs, 40, Goblet March back to midfield line, 20 merkins, Michael Phelps to loosen up, then Goblet March back to start; then: Kettlebell Swings, first, just doing some, then a sequence of 20 Swings, 20 Merkins, 20 Swings, 20 Freddie Mercuries, 20 Swings, 20 Shoulder Taps, then: 10 coupon squats, jog to midline and back, X3; then MARY: kettlebell Mary, 2 sets of kneeling boat rows
ANNOUNCEMENTS: Welcome CFIT from St. Charles. Stay tuned for information on Ruck n’ Float and 9-11 Stair Climb
COT: We always here how the world is getting worse. Well, here is a way it got better. In 2002, if you wanted access to video training on kettlebells, you had to purchase a DVD for 49.99 in 2002 dollars, and that DVD would take a long time to get to the point. (45 seconds of content presented in one hour). There was only one kettlbell source in the whole U.S., and online shopping was just getting started. Today you have a ton of choices, and if you are interested in information on kettlebells, you have easy access to it. SYITG!

Tags: hamilton, Goldfish, 2 percent, CFIT

Date: 2024-07-01
AO: acropolis
Q: Hightower
PAX: Peanuts
FNGs: None
COUNT: 2

WARMUP:
Warm up lap around field, then stop to stretch.

THE THANG:
Jog around campus to find planted coupons.
First stop 20# Med Ball:
Partner 1 (10) slams, partner 2 step ups. Then rinse & repeat. Continue jog looking for next coupon.
Second stop 30# med ball.
Partner 1 (15) curls, partner 2 derkins. Then rinse & repeat. Partner 1 (10) tricep extensions, partner 2 dips. Then rinse & repeat. Continue jog looking for next coupon.
Stop 3 cinder block.
Partner 1 (10) bent rows, partner 2 air squats. Rinse & repeat. Partner 1 (10) dead lifts, partner 2 air squats. Rinse & repeat. Jog back to field to low bleachers.
2 sets of (15) dips, followed by 2 sets of (15) derkins.

MARY:
Flutter kicks, LBC’s Dirty dog/donkey kicks

ANNOUNCEMENTS:
None

COT:
We’re never too old to learn, grow, develop. Continue to aspire to do greater things, no matter our age, career status, etc. Just don’t sit still!!

Tags: acropolis, Peanuts

Date: 2024-07-01
AO: thepatriot
Q: Lazlo
PAX: Gandalf, Bone, citrus, Couch Potato, Hobbyhorse, Pepco, Boardwalk, Fitz-Hume, Coconuts, Groundhog, Shake ‘N’ Bake, CableGuy, SAAS, Smokey, Flipper, Obadiah, Strange Brew, Summit, bogey, Coxswain, Pilsbury FNGs: None
COUNT: 22
Knowing that the best opportunity to get attention and praise on his birthday was with this group between the hours of 5:30 and 6:15am, the Q made the most of it. citrus kindly donated the opportunity to lead, a downgrade but nobody complained too much. And the PAX came through with lots of birthday wishes, in spite of…

WARMUP: A moving warmup of SSH, imperial walkers, hillbillies, Michael Phelps, Willie Mays Hayes, cherry pickers, and downward dog, as we moved to The Hill.

THE THANG:
Part 1 was a Dora. 51 burpees, 151 BWS, 251 calf raises while the partner runs up the hill and back, but doing it Bernie Sanders-style for the calf raises. Then mosey back to the parking lot.

Part 2 was “51’s”: 5 reps of an exercise and 1 blockee, repeating until the Q got tired. Then travel halfway to the 51 yard marker and run the rest. Exercises and travel were: 1. OH press, duck walk
2. Curls, bear crawl
3. Rows, crab walk

MARY:
flutter kicks
Absolutions
tempo dirty dogs
tempo mule kicks

ANNOUNCEMENTS: 9/11 stair climb

COT: The Q heard a guy talking about how just the fact of doing something can make a big difference. If you’re hesitant to pick something up because it’s a big commitment, try making a small commitment. I’ve never tried meditation because frankly, it sounds hard and I don’t think I’d be good at it. So for a week I’m going to take 5 minutes each day for peace and quiet.
**Update: I tried this after getting ready but before starting my day, and promptly fell asleep. I look at it as an opportunity to improve.

Tags: thepatriot, Gandalf, Bone, citrus, Couch Potato, Hobbyhorse, Pepco, Boardwalk, Fitz-Hume, Coconuts, Groundhog, Shake ‘N’ Bake, CableGuy, SAAS, Smokey, Flipper, Obadiah, Strange Brew, Summit, bogey, Coxswain, Pilsbury