Category: Uncategorized

DATE: 2022-04-04
AO: Aerie
Q: Haggis
PAX: Jetstream
FNGs: None
COUNT: 2

THE THANG:

4.88 mile ruck around the lips 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.

DATE: 2022-04-01
AO: Sparta
Q: Yard Sale
PAX: Zeus, Nano, K-Pop, Hightower, Rambler, Lightyear
FNGs: None
COUNT: 7
WARMUP: SSH, Arm Circles, Michael Phelps, DWD, Cherry Pickers, Willy Maze Haze THE THANG:
All completed with a coupon.
Part 1: 10 cross-over merkins (1 is 1), murder bunny 5 yards, repeat. At 25 yd line – 30 kettlebell swings.
At 50 yd line – 15 overhead press.
At 75 yd line – 30 bent over rows.
At endzone – 15 flutterkicks with coupon press.
Now go back. Reverse murder bunny back. No cross-over merkins. Repeat same exercises every 25 yards.

Part 2: Partner up. Use both coupons at a time. One partner farmer carries 25 yards while other partner does alternating shoulder taps. Alternate exercises. Repeat to endzone.
Now go back. This time, one partner farmer carries 50 yards while other partner does alternating shoulder taps.

Part 3. Ring of fire decline merkins. Person at end runs to 50 yard line while everyone else does alternating shoulder taps on block. Once person gets back, he counts 10 downs for decline merkins. Repeat until every person has gone.

MARY: LBCs w/ block, In & Outs w/ block, modified In & Outs w/block, Heels to Heaven w/ Block, Pickle Pounders w/ Block ANNOUNCEMENTS: Dolly Sods camping trip, Road cleanup.
COT: In a world of hate, spread love. Please.

DATE: 2022-04-05
AO: Freestate
Q: Horshack
PAX: Butter
FNGs: Cannoli, Lefty
COUNT: 4
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 17 IC
• Arm Circles x 10 each way IC
• 2 laps – Indian Run with High Knees on the sides
• Mountain Climbers x 12 IC
• Toy Soldiers x 13 IC
• Monkey Humpers x 14 IC
• Cherry Pickers x 14 IC
THE THANG:
Playground of Pain x 2 rounds (45 on / 15 off)
• Dips
• Step ups
• Plank
• Derkins (round 1)/ Australian Pull Ups (round 2)
• Squats
Jacobs Ladder 7 – 5 – 3 – 1 between rounds

MARY: (Play U2 “Pride” https://music.apple.com/us/album/pride-in-the-name-of-love/1443184272?i=1443184298) Box Cutters x 20 IC (10 each way)
Side Crunches x 20 (10 each side)
Plank-o-rama 10-10-10-10-10
Leg Lift Rosalitas x 15 IC
X Factors x 18 IC

6 minutes of Stretching – brought to us by @Butter (Thank you!!)

ANNOUNCEMENTS:
April 23rd: Day After Earth Day Road Clean up on MacArthur Blvd – w/ other AOs in their neighborhoods April 23rd: Q-School Begins (three successive Saturdays)
April 29 – May 1: Backpacking Trip (details forthcoming)
May 15 – 21: Capital Tour CSAUP
Memorial Day May 30: Murph WOD
Memorial Day May 30: F3amily Picnic
June 4 – 5: Dad’s Camp
March 2023!! Grow Ruck DC

COT: Play U2 “MLK”
Martin Luther King
Murdered on April 4th 1968 – the night before, he had a fever and almost didn’t speak, this is from the end of his speech from April 3rd
“It really doesn’t matter what happens now. I left Atlanta this morning, and as we got started on the plane, there were six of us, the pilot said over the public address system, “We are sorry for the delay, but we have Dr. Martin Luther King on the plane. And to be sure that all of the bags were checked, and to be sure that nothing would be wrong with the plane, we had to check out everything carefully. And we’ve had the plane protected and guarded all night.”
And then I got to Memphis. And some began to say the threats, or talk about the threats that were out. What would happen to me from some of our sick white brothers?
Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it doesn’t matter with me now. Because I’ve been to the mountaintop. And I don’t mind. Like anybody, I would like to live a long life. Longevity has its place. But I’m not concerned about that now. I just want to do God’s will. And He’s allowed me to go up to the mountain. And I’ve looked over. And I’ve seen the promised land. I may not get there with you. But I want you to know tonight, that we, as a people, will get to the promised land. And I’m happy, tonight. I’m not worried about anything. I’m not fearing any man. Mine eyes have seen the glory of the coming of the Lord.”

DATE: 2022-04-04
AO: Horizon-Ao
Q: 2 percent
PAX: Magoo, Undertow, Yardbird, vplaxico, 3 mile, Kodiak, Brown Bag, Mr Haand, Old Bay, Maj. Payne, sticks FNGs: @attache
COUNT: 12
WARMUP: SSH, Arm Circles, Imperial Walkers, Penalty Burpees, Cherry Pickers, Willy Mays Hays, Michael Phelps, Downward Dog, Kobra Kai
THE THANG: 20 pull ups, wall sit, balls 2 the wall, plank jacks, 20 steps ups with Merkins, 10 Australian Merkins, 30 Squatkins

5 rotating stations while listening to Coach K’s favorite ‘80s hair band, Ratt. 20 coupon curls, 20 tricep presses, 20 military presses, 20 Bobby Hurley’s, Suicides. Rinse and repeat until we ran out of time. MARY: 30 flutter kicks, 20 box cutters, 50 LBC’s, 30 Nolan Ryan’s ANNOUNCEMENTS: monthly challenge, 2nd F Brunch Bunch, Dad’s Camp
COT: “If what you did yesterday, still seems big today. You haven’t done much today.” – Coach K. Love him or hate him, he sure did *pay a lot kids families to come to*win a lot of basketball games at Duke.

DATE: 2022-04-04
AO: Patriot
Q: Roadkill
PAX: Ice Tea, citrus, Legacy, Wedding Singer, Lazlo, Lucius
FNGs: @Coconuts, @Red Elephant
COUNT: 9
WARMUP: SSH, Jump Squats, CP/WMH, DD/CK, World’s Greatest Stretch
THE THANG: Half lap with the coupon, circle around 50 yard line ring for series of coupon based exercises, and then series of body weight exercises, and back to coupons. Perform an exercise while one PAX does murder bunnies around the periphery of the ring. That PAX then leads the next exercise, around the circle one at a time. Once all made it around switch to lunge around the periphery one at a time for a series of body weight exercises. Then rifle carry for a series of coupon exercises. MARY: LBC’s, fire hydrants, donkey kicks.
ANNOUNCEMENTS: Welcome to Red Elephant from Tallahassee. Consider the GrowRuck event with a Friday night dinner, Saturday morning workout then lecture series, Saturday night ruck CSAUP, Sunday breakfast.
COT: Mangled JR Tolkien quote from Bilbo at his birthday celebration to those gathered, “I know half of you as well as I would like, and like less than half of you as well as you deserve.” Encouragement to put time and effort in to make new friendships and get to know the friends you have better.