Author: f3nano

Date: 2023-10-09
AO: mondaynightruckers
Q: Stewie
PAX: Lonestar, MacGruber – F3 Southsid3
FNGs: None
COUNT: 3
WARMUP: meh
THE THANG: Startex at the outskirts of Leopolds Preserve and a nice healthy pace on wooded gravel and dirt trails only to present a very unhealthy grand finale to the ruck with yours’ truly losing dinner from the wrong end. (i.e splashing merlot as they say)
Feeling 110% percent better the Q led the PAX to complete the 4.5mile loop to the Endex maintaining a 17mi/min pace.

MARY: nope
ANNOUNCEMENTS:
Oct 28 Old Rag
Nov TBD? Food Drive Ruck
Nov 11 Grunt (run and beat down at various DC memorials)
Nov 11 GTE44 Cape Fear, Wilmington NC
Nov? Chad 1000
Dec 2 40mile hike on the CCT (Occoquan to Great Falls) with Rambler May 4 Macgruber’s Valor Ruck in Illinois

COT:
Countorama/ Namorama,
Lessons learned

Date: 2023-10-10
AO: freestate
Q: Dungeon Master
PAX: CashOnly, ShowMe, Horshack, John Kluge, Winston, Baguette, Butter, Mumford, FIFA, Andrew Churchill, Greenspan, Shepherd, Pluto FNGs: 3 Greenspan, Shepherd, Pluto
COUNT: 14

WARMUP:
SSH x 25 IC
Hairy Rockettes x 15 IC
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Michael Phelps – x 10 IC
Willie Maes x 10 IC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .

TWO SETS:
While one group runs around blacktop ONCE (add karaoke, high knees, ass-kickers, skip, regular mosey), other group does . . . Curls (with coupon)
Merkins
Squat (with coupon)
Bend-over row (with coupon)
Overhead press (with coupon)
Forward Lunge walk across court (no coupon, while other group does chair sit) Repeat 1x

MARY:
• Freddy Mercurys x 15 IC
• X-factors x 15 IC
• Hip Raises x 10 OMC (hold 5 sec)
• American Hammer x 10 IC
• LBCs x 15 IC
• Reverse crunches x 10 IC

ANNOUNCEMENTS:
Invigor8 Watch party tonight

Potomac Rising AO: 5:45AM Wednesdays

COT: thoughts for Israelis and Palestinians and our AO members affected by the Hamas attack in Israel including family members killed

Date: 2023-10-10
AO: delphi
Q: Rocket
PAX: Nano, Juneau, Doodles, Peanuts, Crop Duster, Monk, Blue Steel, Ashe FNGs: None
COUNT: 9
WARMUP: fellowship lap, side straddle hop, Michael Phelps, Willie Mays, world’s greatest stretch

THE THANG: 10 exercises
1-10 reps, rotate through, run down and back (200 yards total) in between

1. burpees
2. sit-ups
3. squats
4. push-ups
5. side straddle hops
6. diamond push-ups
7. mountain climbers
8. lunges
9. flutter kicks
10. tuck jumps

Next round, start with 1 tuck jump, then 2 burpees, etc

MARY: stretching

ANNOUNCEMENTS: dad’s camp, grunt, invigor8

COT: progress over perfection

Date: 2023-10-10
AO: acropolis
Q: Peanuts
PAX: Nano, Doodles, Monk, Barnacle, Barnacle
FNGs: 1 Barnacle
COUNT: 5
WARMUP: SSH; MP; WMH; calf stretch: DD; WGS; CK
THE THANG: Partner up with one free runner since we had an odd number. Pax 1 farmer carries coupons around track. Pax 2 does 10x merkins/20x BBS/30x squats. Upon completion Pax 2 runs to catch Pax 1 and switch. Rinse and repeat but add 10 reps to each exercise each time. The free runner replaced one of the other pax after lap. Once our shoulders were sufficiently lubricated we switched to rifle carry one coupon. Finished up with 50x dips/50x calf raises/50x MHs MARY: people showed up so had to do some 🥒 pointers and some Superman’s ANNOUNCEMENTS: dads camp, grunt, etc
COT: Know when to be the bigger/smarter man and walk away/disengage from dangerous situations.

Date: 2023-10-09
AO: thepatriot
Q: Maguire
PAX: Wedding Singer, Big Short, bogey, Bone, Booking, citrus, Defiance, Flipper, Legacy, Shake ‘N’ Bake, Smokey, Strange Brew, Popeye FNGs: None
COUNT: 15
WARMUP: side straddle. Imperial walkers. Hillbillies. LBAC. Cherry Pickers. Willie Mays Hays. Downward Dog. Cobra Kai THE THANG: Neighborhood mosey.
First stop. 5 burpees.
2nd. 5 burpees. 10 merkins
3rd. Burpees. Merkins. 15 LBCs
4th. Burpees. Merkins. LBAC. 20 lunges
5th. Burpees. Merkins. LBAC. lunges. 25 air press.
6th. Burpees. Merkins. LBAC. lunges. Air press. 30 joe louis.

Mosey to wall. Wall sits and balls to the wall 2x.
To bleachers. Dips. Step ups. 2x
Back to wall. Wall sits and balls to the wall 2x.

7th. 6th. Burpees. Merkins. LBAC. lunges. Air press. joe louis. 35 cal raises.

MARY: toy soldiers. Flutterkicks. Some spelling. Stretches via Wedding Singer ANNOUNCEMENTS: none.
COT: Spend a little extra time thinking about those in pain – a grave situation down to a kids injury. Reach out. Check in. Provide comfort.

see ya Wednesday. Maybe the same. Maybe different