Author: f3nano

Date: 2024-04-30
AO: atlantis
Q: True North
PAX: Deflator, Hammerhead, Bratwurst, Forceps, Gherkin, B-String, Windtalker, Smokee, True North FNGs: None
COUNT: 9
WARMUP: stretches from top down (neck, arm circles, trunk twists, Michael Phelps, sit and reach, hurdler stretch, butterfly)
THE THANG: mosey to stadium in Indian run (3 squats before sprint). At steps, start with 1 mike tyson pushup then run to top of the steps and do 21 4-count american hammers. Each cycle goes +2/-2 of each until 21 mike tysons and 1 american hammer. Indian Run back with 3 box jumps before the sprint.
MARY: around the horn 10-20 reps of pax selected exercises involving the benches (situps with negative extensions, reverse situps, jump ups, dips, derkins, underhand grab merkins, shoulder taps, bulgarian squats, etc.) ANNOUNCEMENTS: read nano’s post on the main slack with announcements
COT: thinking about life without deadlines, we recognize that life in the world will always have some. But the most important things – including your relationship with your Creator and your vocation – typically don’t come with deadlines. Fight to keep urgency from dictating your priorities.

Tags: atlantis, Deflator, Hammerhead, Bratwurst, Forceps, Gherkin, B-String, Windtalker, Smokee, True North

Date: 2024-04-30
AO: delphi
Q: Pop Fly
PAX: Nano, K-Pop, Peanuts, Juneau, NOAA, Rambler, Ashe, Rocket FNGs: None
COUNT: 9
WARMUP: It was a solid warm up. Really good start to the workout

THE THANG:
Part 1:
3 Rounds with the Coupon of:
– 5x Merkins (on block)
– 10x Overhead Press
– 15x Squats (with block)
– 20x Situps (with block)

Part 2:
Partner 1 ran the hill, Partner B did work. Then switch-a-roo – 1 runs to the top, B does Kettlebell Swings (switch)
– 1 runs to top of hill backwards, B does Flutterkicks (switch) – 1 skips half way up hill, B does jump squats (switch)
– 1 bear crawls a good ways, B does curls
81x Calf Raises

MARY: So stretching and flexibility

ANNOUNCEMENTS: Convergence, Bone-a-thon, Murph, and Dad’s Camp (7-9 June)

COT: Q spoke about enjoying the ability to have more adult conversations with his 13yr old son. There was also a fair amount of rambling and semi-coherent thought

Tags: delphi, Nano, K-Pop, Peanuts, Juneau, NOAA, Rambler, Ashe, Rocket

Date: 2024-04-30
AO: thegeneral
Q: citrus
PAX: Fairweather, Hard Knox, Sparky, Toolbox, bogey, Apples, Spud FNGs: None
COUNT: 8
WARMUP: SSH, WMH, arm circles, IW, hillbillies, RVE, world’s greatest stretch (fact)

THE THANG: Lining up on the goal line, the PAX made their way to the sideline, up 5 yards, then back to the other sideline, using various means of locomotion and stopping to do exercises as follows every 5 yard line marker:

Goal line – 1 burpee / bear crawl
5 – hand-release merkins / crawl bear
10 – reverse lunges / jog
15 – dry docks / shuffle right
20 – Lunges / shuffle left
25 – Squats / jog backwards
30 – merkins / jog
35 – Overhead claps / karaoke left
40 – Mountain climbers / karaoke right
45 – Calf raises / Frankenstein walk
50 – LBCs

They then reversed the order and descended the ladder, ending at the far goal line.

MARY: Flutter kicks, penguin taps, american hammer

ANNOUNCEMENTS: All the usuals – Boneathon 5/26, Murph 5/27, Convergence 6/1

COT: Lean on and include your family/friends/etc. when something is taking you out of your normal routine. Don’t leave them guessing why you’re changing.

Tags: thegeneral, Fairweather, Hard Knox, Sparky, Toolbox, bogey, Apples, Spud

Date: 2024-04-29
AO: softballs
Q: SAAS
PAX: 3 mile, Boardwalk, Hobbyhorse, Legacy, Old Bay, SAAS, Defiance, Gherkin, Poe, 2 percent, Jenner, Mayberry FNGs: None
COUNT: 12

WARMUP: throwing around
THE THANG: We scored 7 runs the first game, 4 the second. The other team had more ANNOUNCEMENTS: next game 8:30 Monday, Barcroft
COT: it’s fantastic having a full squad. Keep showing up.

Tags: softballs, 3 mile, Boardwalk, Hobbyhorse, Legacy, Old Bay, SAAS, Defiance, Gherkin, Poe, 2 percent, Jenner, Mayberry

Date: 2024-04-29
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Blip, Trifecta
FNGs: None
COUNT: 4

WARMUP: Merkins
THE THANG:
1PAX was arrived late so we did merkins with rucks on till everyone showed up. Got about 4.5 miles in on a mix of horse trails and sidewalks in Haymarket.

Ticks were a constant topic of conversation during the 1.5 hour ruck, and YHC is paranoid and scratching every time a hair moves while narrating this. Nothing to be found yet; its all in your head bro….

MARY: did merkins with rucks on at the endex to match the qty performed at the startex. It was either 94 or 20. Cant recall.

ANNOUNCEMENTS:
Murph & Convergence appear to be the two big things happening soon in the region along with some other smaller events if your a runner or a camper. All happening in May/June. Probably best to see the news channel for details as info appears to be evolving and a lot of dialog there. Lmk if you need clarity on any of these and Ill find out.

COT:
Bros gotta stick together.

Tags: mondaynightruckers, Rocketman, Blip, Trifecta