Category: Uncategorized

DATE: 2022-03-25
AO: Sparta
Q: Hightower
PAX: Ashe, Zeus, Rambler, Nano, Lightyear, Hightower
FNGs: None
COUNT: 6
WARMUP:
Moving warm up and stretching

THE THANG:
fellowship pace & Ricky Bobby around the rear neighborhood of Sparta. 3 stops for:
Air squats
Merkins
Air press

MARY:
Ring of fire round for Mary

ANNOUNCEMENTS:
Road cleanup Earthday, 4/23

COT:
Mental health month, lean on your brothers. Touch base with guys we haven’t seen in awhile.

DATE: 2022-03-28
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Haggis, Gekko (Keith Capp), Jetstream, Kuch
FNGs: Dùnedain, Main Street
COUNT: 7
WARMUP: Ruck squats, quick march
THE THANG: 3.89 mile ruck in the woods of Conway Robinson State Forest. MARY: Ruck shuffle down to the main road.
ANNOUNCEMENTS: Haggis on Q for next Monday Night Ruckers!
COT: Consider the real world scenarios where those in your care might be in insulted or attacked. Make a decision and think about what your responsibility is to them as a leader, as a husband, and as a father.

DATE: 2022-03-29
AO: Mountvernon
Q: Winklevoss
PAX: Fonda
FNGs: Bus Stop, Miller Time
COUNT: 4
WARMUP: UMVWU (Usual Mount Vernon warm up) – 2 laps, 20 IC SSH, IW, Don Quixote, Ukrainian Freedom Fighters, 10 Hindu squats, 10 Turkish get ups

THE THANG: Stations – step ups, cross field run, squats, dumbbell shoulder press. One person take ruck through all 4 exercises, switch. 4 sets.

Two stair laps, a #mountvernon original invention. Run laps on the track but do all 5 sets of bleachers on each side as you go around. One person wear ruck for 100m/1 set of stairs. These are hard and take about 10pm apiece.

MARY: Time only for 25 IC LBC

ANNOUNCEMENTS: Congratulations to Time for a race well run on Saturday.

COT: Pop culture as a unifying force. We absolutely shouldn’t care about what happened at the Oscars but who doesn’t want to talk about it? We also discussed the Mount Vernon Unitarian Church book sale from the weekend. I learned that it is the original Hollin Hall (the neighborhood namesake) and sits on the highest point in Fairfax County. The more you know…

DATE: 2022-03-26
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, CashOnly, Butter, Forest, Caleb Hart (Quip) FNGs: Cannoli, Novacaine
COUNT: 9
WARMUP:
• SSH, Swing-Billies, Air Pushes, Michael Phelps, Mountain Climbers, Shoulder Taps, Cherry Pickers, Windmills

THE THANG:
• Mini Merph – 10 rounds of the following:
o 5 pull ups
o 10 Merkins
o 15 Squats
o 4 laps around the blacktop

MARY:
• Dying Crab-roach
• Dying Rocky-roach
• Reverse Crunches
• BBS
• Flutters

ANNOUNCEMENTS:
Dad’s camp, Earth Day

COT:
Forest led the AO with name-o-rama and a prayer

DATE: 2022-03-24
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, Rough Rider
FNGs: Cannoli, DungeonMaster
COUNT: 6
WARMUP:
• SSH x 20 IC
• Monkey Humpers X15 IC
• Alarm Clock x10 IC
• Swing-Billies x 15 IC
• Shoulder Taps x 15 IC
• 2 laps around the blacktop, HK AK
• El Capitan x 15 each direction
• Cherry Pickers x 15 IC
• Forward Lounges x 10 IC
• Windmills x 15 IC

THE THANG:
10 minutes of EMOM with coupons
• Biceps x15
• Overhead Press x10
• Pull Up 15

2 laps of recovery run

Second round of 10 minutes EMOM
• Step Ups X10 each side
• Coupon Squats x10
• Skyscraper x5

Bear-a-side (suicide with bear-crawl)

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Windshield wipers x 20
• Travoltas x15 IC
• BBS x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Happy Hour is today!

COT: