Category: Uncategorized

DATE: 2022-04-06
AO: Compound
Q: Yardbird
PAX: 2 percent, Popeyes, Roddick
FNGs: None
COUNT: 4
WARMUP: parking lot SSH, arm circles, WMH, Cherry Pickers, mosey to garage

THE THANG: 2X: 10 pull ups, 2 garage laps, sprint one side, finger sweeps the other, and 20 merkins between laps.

Mosey to commons: on the wall: 1 set of 20 box jumps, 25 incline wall merkins, 1 set of 20 step ups, 30 dips, 1 set alternating 1 box jump + 2 step ups maybe 12 or so times, 25 more wall merkins.

Mosey back to garage: OYO 5-10 pull ups, 1 lap to include lunge walks, back to bar for 3-count squat-jump to bar for 1 pull up-drop to merkin, 10Xs. Final lap including karaoke and finger sweeps.

MARY: flutter kicks, LBCs, American hammer, Nolan Ryans.

ANNOUNCEMENTS: Murph coming up and something else.

COT: F3 is great stress release…good setup for
Challenges that lie ahead in the day. Especially when you think you just can’t make it out there…you probably should!

DATE: 2022-04-06
AO: Patriot
Q: Kraut (F3 Grand Rapids)
PAX: Maj. Payne, Roadkill, Bone, Shake ‘N’ Bake, Ice Tea, Flipper, Jenner, Big Short, Lucius FNGs: None
COUNT: 10
WARMUP: Capri Lap, 20 SSH, 20 Squats, 20 Merkins

THE THANG: YHC explained the “Leeroy Jenkins” as found in the exicon. At any point during the beatdown, a Pax may yell “Leeroy Jenkins!” and all of the Pax will stop what they are doing, run to the stairs next to the track, go up and down, and then do 5 burpees. Pax may assist each other with reps as long as we do 5x the number of pax total burpees. Every pax must fallout Leeroy once.

Mosey around the greater AO doing various exercises and running until someone calls out Leeroy Jenkins.

MARY: 1 extra Leeroy Jenkins for good measure
ANNOUNCEMENTS: Help needed with planning Grow Ruck, training started for marathon.
COT: YHC told the tale of Leeroy Jenkins, a player in the game World of Warcraft, who ran into a fight way out of their league and all of his teammates died. Summary – there is a time to charge in and take direct action, and there is a time to sit back and strategize. One wise pax pointed out that it is usually hard to know what the right choice was until after.

DATE: 2022-04-06
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Kodiak, Poe, Mr Haand, vplaxico, Disco, Old Bay, Fish Fry FNGs: attache
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog THE THANG:
Fellowship lap
Tabata: 25 seconds on / 10 seconds rest
3 rounds of each set / lap between sets
Set 1: jump squats / merkins / bonnie blairs / nolan ryans
Set 2: burpees / monkey humpers / plank /
Set 3: lunges / diamond merkins / mtn climbers / seal claps
MARY: Flutter kicks by Poe, Magoo kicks, Kodiak shoulder taps
ANNOUNCEMENTS: Spring Break Schedule (convergence with Patriot), Rucking is off for 2 weeks, check the #backpacking channel for late May event.
COT: Spring is YHC’s favorite time of the year, go outside, connect with nature, get out of your head; bonus points if you do something to help the planet, which needs all of our help.

DATE: 2022-04-06
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
WARMUP:

Hillbillies x 12, IC
No Moneys x 12, IC
Side Straddle Hop x 24, IC
Don Quixote x 12, IC

THE THANG:

A commonly used military baseline fitness assessment, the Army Physical Fitness Test (APFT), is a commonly administered challenge in events and the roster should be physically and mentally prepared.

“The APFT provides a measure of upper and lower body muscular endurance. It is a performance test that indicates a (roster’s) ability to perform physically and handle his or her own body weight. Army Physical Fitness Test standards are adjusted for age and physiological differences between the genders.” (From ArmyPRT.com)

The challenge:

– 2 Minutes: Maximum Push-Ups (Proper Form)
– 2 Minutes: Maximum Sit-Ups (Proper Form)
– 2 Mile Run

8 laps on the track was tracked at 2.18 miles.

Did some weighted carries to and from the track.

Save your scores! We’ll do this again next year so we can see how we are doing. (Other WODs, like Murph or Cindy, are also helpful in the same way.)

MARY: Integrated into the workout!

ANNOUNCEMENTS:

– This Saturday: Parking Lot Coffee, bring your mug and a chair! – April 16 Manassas Ruck
– April 23, 2.0 friendly

COT:

Micah 6:8

He has told you, O man, what is good; and what does the LORD require of you but to do justice, and to love kindness, and to walk humbly with your God?

Simple, not easy, just like this challenge. Spend some time today thinking about this and how you can live out what is good.

DATE: 2022-04-04
AO: Mor-Ruck-Ing
Q: Haggis
PAX: Jetstream
FNGs: None
COUNT: 2

*AO*: #theaerie

THE THANG:

4.88 mile ruck around the loops at Conway Robinson with weighted backpacks. Total time 1 hour 45

ANNOUNCEMENTS:

Set aside April 16 on your calendar for the Manassas Battlefield ruck!

COT

Much discussion of the need for God’s grace in the brokenness of life and His help to avoid idolatry of the gifts He has given.