Category: Uncategorized

DATE: 2023-02-03
AO: Aerie
Q: Lonestar
PAX: Passport, Rocketman, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: side straddle hops, Michael Phelps, arm circles and picking cherries
THE THANG: 7 laps jog turn, sprint 100, jog turn and walk 100. Mid point of walk – beat down with 5 burpees, 10 merkins or Carolina dry docks, 15 abs (rotate flutter kicks, big boy, dying cock roach, Freddie mercury’s, American hammer) 20 legs (rotate squats, wide squats, lunges and Belgium split squats) répeat and run. MARY:
ANNOUNCEMENTS: text Rocketman!!!! 😀 a lot of Rucks coming up
COT: “Sow a thought and you reap an action. Sow an act and you reap a habit. Sow a habit and you reap a character. Sow a character and you reap a destiny”. Ralph Waldo Emerson

DATE: 2023-02-01
AO: Patriot
Q: Major Payne
PAX: Anchor Man, Big Short, bogey, Ice Tea, Legacy, Traveler, Cena, Rousey (GrandStrand – Myrtle Beach SC) FNGs: None
COUNT: 9
WARMUP:
10 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
10 Michael Phelps

THE THANG:

Form up into two equal ranks. Squad 1 grades squad 2, then switch.

2 minute HRPU (hand release push-iups)
2 minute BSU (butterfly sit-ups)

Put rucks on. (Or grab coupon)
15x Ruck Merkins
15x Ruck Squats
15x Ruck Squat Thrusts
15x Ruck High Pulls
15x Ruck Swings

Form up, grab sandbags. Move around baseball field. Transition bags every 100yds or so.

Buddy carry practice.

MARY: 15 x Ruck flutter kicks

ANNOUNCEMENTS: sign up for GTE 35. It’ll change you; make you a better brother, husband, son, father, uncle and work colleague. Come see how and why. https://growruck.com/event/gte-35/

COT: Change only occurs outside of your comfort zone. If you aren’t growing, you’re dying.

DATE: 2023-02-02
AO: Freestate
Q: Wildcat
PAX: Horshack, Deagle, Winston, Butter, Dungeon Master (Amon), Cannoli, FIFA FNGs: Brony
COUNT: 9
Warmup:

Side-Straddle-Hop: x 10 IC
Side-Straddle-Hop: x 10 IC
Swingbillies: x 10 IC
Swingbillies: x 10 IC
Arm circles: x 10/10 IC
Arm circles: x 10/10 IC
Cherry Pickers: x 10 IC
Cherry Pickers: x 10 IC
Mountain Climbers: x 10 IC
Mountain Climbers: x 10 IC
Hairy Rockettes: x 10 IC
Hairy Rockettes: x 10 IC
Plank Jacks: x 10 IC
Plank Jacks: x 10 IC
Windmills: x 10 IC
Windmills: x 10 IC

The Thang: 2 rounds of:

5+ Merkins OYO

10+ Overhead Coupon Presses OYO

10+ Coupon Rowers OYO

5+ Burpees OYO

10+ Coupon Squats OYO

10+ Coupon Curls OYO

The time it took YHC to complete the minimum number of reps was the timer for each exercise – PAX could accelerate the number.)

1 Mosey around basketball court in between rounds (w/karaokes on long sides)
Another Mosey around basketball court in between rounds (w/karaokes on long sides)

1 backward hill climb with 2 burpees on top
Another backward hill climb with 2 burpees on top
Another backward hill climb with 2 burpees on top
Another backward hill climb with 2 burpees on top

2 more rounds of: Merkins, Overhead Coupon Presses, Coupon Rowers, Burpees, Coupon Squats, and Coupon Curls, with a Mosey (w/skipping) in between.

Mary:
Freddie Mercury x 10 IC
LBCs x 10 IC
Flutters x 10 IC
Plankorama/Nolan Ryans: 10/10/10/10 IC
X Factors x 10 IC
Freddie Mercury x 10 IC

Announcements: Volunteering at Residence at Greentree. Buy Super Bowl squares. Super Bowl party.

COT Groundhog Day – we all make mistakes, but let’s try not to make the same mistakes over and over again. Have a good spring! May it come soon!

DATE: 2023-02-02
AO: Olympus
Q: Rambler
PAX: Doodles, Peanuts, Hightower, Nano, Juneau, Rollingstone, Pop Fly, Wham-O, YNAB, Ashe FNGs: None
COUNT: 11
WARMUP: s-s-hop w-m-hays, i-walker, c-pickers, d-dog, c-kai
THE THANG: custom dice games: roll baby roll, roll the distance, and sevens-snakeyes-boxcars. MARY: integrated within thang
ANNOUNCEMENTS: pick up a q – take an opportunity to lead this team! @juneau wants to see you boys out on Sat regardless of temps!
COT: gratitude. practice regularly. make it a habit. the internet says it is good for you and good for others with a positive, material impact to your life and those around you.

DATE: 2023-01-30
AO: Mondaynightruckers
Q: Rocketman
PAX: Raven, Chasqui, Haggis, Lonestar, Jetstream
FNGs: None
COUNT: 6
THE THANG:

4.3 mile ruck around the Vint Hill area with a 60#, a 40#, and a flag.

ANNOUNCEMENTS:

Brew run Feb 2nd at Tin Cannon, starting 7:30pm!
Manassas Heavy Ruck Feb 11!

COT:

James 1:2-4: Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.