Author: f3nano

Date: 2024-04-16
AO: delphi
Q: Rocket
PAX: slider, Obadiah, Megatron, Crop Duster, NOAA, Nano, Blue Steel, Pop Fly, Mounthe, K-Pop, Rocket, Candles FNGs: None
COUNT: 12

WARMUP: typical stuff: SSH, Michael Phelps, Cherry Pickers, world’s greatest stretch, short mosey THE THANG: blackjack.

20 pushups
Run 100 yards
1 sit-up
Run 100 yards

19 pushups
Run 100 yards
2 sit-ups
Run 100 yards

Follow pattern until 1 push-up and 20 sit-ups
Total of 210 pushups, 210 sit-ups, and about 2.25 miles

Those that needed extra credit lunged to 50, moseyed 50, leap frogged to 50, moseyed 50 MARY: not enough time
ANNOUNCEMENTS:
Boneathon – May 26th
Convergence – June 1
Dads camp – June 8
Monthly challenge- post outside region
Saturday – 20 April road cleanup

COT: if you can’t get out of it, get into it!

Tags: delphi, slider, Obadiah, Megatron, Crop Duster, NOAA, Nano, Blue Steel, Pop Fly, Mounthe, K-Pop, Rocket, Candles

Date: 2024-04-16
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, FIFA, Pigeon, Shepherd
FNGs: None
COUNT: 6

DATE: 2024-4-15
AO: Freestate
Q: Dungeon Master

WARMUP:
• SSH x 20 IC
• Frankenstein X20 OYO
• Imperial walkers x 15 IC
• Swongbillies x15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck rotations
• Willie Maes x 10 IC
• Cherry Pickers x 10 IC

THE THANG:
• Get coupons . . .divide in two groups. Pacers run about 300 feet while other group does exercise:

• Curls (with coupon)
• Forward Lunge
• Half-plank
• Repeat 1x

• Squat (with coupon)
• Dips
• Bend-over row (with coupon)
• Repeat 1x

• Sit-ups feet against wall
• Chair-sits
• Overhead press (with coupon)
• Repeat 1x (if you have time)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x10 IC
• LBCs x 15 IC
• Reverse crunches x15 IC
• Scissors x 15 IC

ANNOUNCEMENTS: thirsty Thursday at Inn of Glen Echo, 6:30pm

COT: mental illness awareness

Tags: freestate, Bachelor, Cannoli, FIFA, Pigeon, Shepherd

Date: 2024-04-15
AO: mondaynightruckers
Q: Rocketman
PAX: Trifecta, Jetstream
FNGs: None
COUNT: 3
THE THANG: 4.3 miles with a selection of coupons (small and medium sized sandbags). Kudos to Trifecta for carrying The Baby the whole way!

ANNOUNCEMENTS: Look for local stuff coming up soon!

COT:

This you know, my beloved brethren. But everyone must be quick to hear, slow to speak and slow to anger; 20 for the anger of man does not achieve the righteousness of God. 21 Therefore, putting aside all filthiness and all that remains of wickedness, in humility receive the word implanted, which is able to save your souls.

James 1:19-21

Tags: mondaynightruckers, Trifecta, Jetstream

Date: 2024-04-16
AO: thegeneral
Q: Hobbyhorse
PAX: sticks, Papi, Spud, Animal, Apples, Lazlo, citrus, Traveler, Toolbox, bogey FNGs: None
COUNT: 11
WARMUP: SSH; I-Walk; Hill-B; Michael P; Arm Circles; RVE; WMH; DownDog; Lap
THE THANG: Start from goal line for pyramid of first to flag exercises and jog back to goalline: Bear crawl to 25: 25 merkin
Bear crawl to 25: 25 flutter kick cadence
Bear crawl to 25: 25 calf raise
Backwards run to 50: 50 merkin
Backwards run to 50: 50 WW2
Backwards run to 50: 50 squat
Run to opposite goal/100: 100 merkin
Run to opposite goal/100: 100 LBC
Run to opposite goal/100: 100 SSH (single count)
Karaoke to 50: 50 airpress
Karaoke to 50: 50 heal tap (single count)
Crawl bear to 25: 25 merkin
Crawl bear to 25: 25 calf raise
MARY: FM; Flutter (hands to sky); Am Hammer; Donkey; Dog
ANNOUNCEMENTS: Bone-a-thon; Murph; Convergence in early June TBD date
COT: Measuring your goals is important, but don’t over-index for the goals you measure and forget the important things you don’t measure.

Tags: thegeneral, sticks, Papi, Spud, Animal, Apples, Lazlo, citrus, Traveler, Toolbox, bogey

Date: 2024-04-15
AO: acropolis
Q: Ashe
PAX: Tool Time, Papi, Peanuts, Doodles, Hightower
FNGs: None
COUNT: 6

WARMUP: Willy M.H. and jog a little under a mile

THE THANG: everything but pull ups and field work because ROTC got there first.

Hills, squats, ssh, burpee ring of fire, merkins bear crawl line, jog, reverse lunge, reverse crawl, etc

MARY: side planks, row boats, lbcs, flutter kicks

ANNOUNCEMENTS: Murph, boneathon, Olympus road clean up

COT: listen

Tags: acropolis, Tool Time, Papi, Peanuts, Doodles, Hightower