Category: Uncategorized

DATE: 2022-04-24
AO: Freestate
Q: Horshack
PAX: Deagle, Lucius, Winston, ShowMe, CashOnly, Butter
FNGs: Po, Chief, Novocaine, Torpedo, McDreamy, Sweeper, DungeonMaster, Cannoli COUNT: 15
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2022-04-24
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Magoo, Legacy, Yardbird, Old Bay
FNGs: None
COUNT: 4
WARMUP:

Walking warm up with arm circles, lunge walk, walking imperial walkers and Michael Phelps.

THE THANG:

5.79 mixed miles of urban, trail, and WOD. Two mini-beatdowns

1 – Dora, one team air squats while the other alternated lunge walk and bear crawl across the field, switch, then one team flutter kicks while the other team skips down the field and karaoke back, switch. 2 – SLOOWW workout with 9 count merkins, squats, and curls.

Magoo tossed in ruck shuffles throughout the morning as the urge hit him.

MARY:

Two sets of round robin exercises, PAX choice

ANNOUNCEMENTS:

May ROTM – Rock Creek Rally
June ROTM – Dad Ruck, 2.0 and fur baby friendly

Both Blue Ridge and Annapolis have shared Rucks on the slack.

COT:

Thankful to be rucking with friends again!

DATE: 2022-04-22
AO: Sparta
Q: Hightower
PAX: Zeus, Hightower, Lightyear, Pop Fly, Monk, Peanuts
FNGs: None
COUNT: 6
WARMUP:
Yes, well need stretching & warm ups
THE THANG:
2 fellowship laps around the track, then head over to covered stone seating area. 3 rounds of 2 sets: (20) step ups and (20) merkins
Then partnered up for elevated sit-ups and back extensions. Jogged back to track for some Cat & Mouse movements.
Partner 1 walks for recovery around track, while partner 2 does (10) merkins & (20) air squats, then sprints to his partner. Rinse and repeat for 2 laps around track.

MARY:
Ring of Fire dose provided for all PAX.

ANNOUNCEMENTS:
EARTHDAY clean up Sat at Sparta.

COT:
Suggest reading The Go Giver book series.

The Law of Value:
Your true worth is determined by how much more you give in value than you take in payment.

DATE: 2022-04-23
AO: Farm
Q: Infinity
PAX: Louis, Chile, Matthew – Running Man, Gekko (Keith Capp) FNGs: Buzz, Dictator, Grant (2.0), Jenn (M), Shannon (M), and Nathan (friend) COUNT: 11
WARMUP: Beet Pickers, Don Quixotes, and Imperial Walkers.
THE THANG: Clean up Wall Rd and 0.9 miles of Centreville Rd. CoT: “The highest distinction is service to others.” – King George VI

DATE: 2022-04-22
AO: Patriot
Q: CableGuy
PAX: Lucius, Deflator, Big Short, Bone, Toolbox, Sunshine, Old Bay, Spokes, Legacy, Maj. Payne, Shake ‘N’ Bake, My Space, Landslide, Roadkill, Booking, citrus, Maguire, Flipper, Ice Tea, Elvis FNGs: None
COUNT: 21
WARMUP: SSH, Imperial Walker, Arm Circles, Cherry Picker, W.M. Hayes, Down Dog/Child’s Pose/Cobra Kai
THE THANG: We started with five burpees, then a 400M lap, then escalating exercises puntuated by a lap in between until we got to the following. All in we did this as final round and ran two miles:
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Boneathon, 2nd F breakfast, July 4 and Christmas
COT: Been thinking a lot about empathy and in particular empathy in leadership. Because all we really have is the people around us and our ability to understand them, meet them where they are and help them grow, this helps us grow. Oprah Winfrey … lifestyle guru extraordinaire Oprah Winfrey … actually wrote on this and encapsulates it nicely: Leadership is about empathy. It is about having the ability to relate to and connect with people for the purpose of inspiring and empowering their lives.
Everybody you know – that includes subordinates and superiors in your professional lives – has something they’re carrying around. Respecting that helps you meet them where they are and makes both of you more effective for it.