Category: Uncategorized

DATE: 2022-03-23
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Brown Bag, Fish Fry, Kodiak, Maj. Payne, Mr Haand, Old Bay, Poe, sticks FNGs: None
COUNT: 10
WARMUP: SSH, Moroc NC, CP, WMH, D Dog/Cobra
Fellowship Lap
THE THANG: Cumulative Coupon Ladder @ Field Corners: Field 1: 10 Derkins – Bear Crawl end line
+ 20 KB Swing – Sprint half field, carry 2 coupons other half + 30 Curls – Rifle carry end line
+ 20 Goblet Squats – Sprint half, carry double C half
+ 10 Rows – Walk to next field over

Field 2:
10 Atlas Shrugged – Coupon Carioca end line
+ 20 overhead press – sprint half, carry double half
+30 pull throughs – shoulder carry
+20 coupon lunges – sprint half, carry double half
+10 Derkins –
MARY: continuous coupon sit-ups ring of fire
ANNOUNCEMENTS: 2nd F tomorrow, Check out the ruck channel too – Q oppys!
COT: 247 years ago today Patrick Henry spoke to inspire Virginians to put aside “inaction and irresolution” to fight for liberty – similar to Zelenskyy’s call today to his countrymen and NATO allies. How can we act? Lucius’ Scouting medical supply ask (above) is one. Taking 5 minutes to read, reflect, and act on one of the great speeches in history is another: https://www.colonialwilliamsburg.org/learn/deep-dives/give-me-liberty-or-give-me-death/

DATE: 2022-03-23
AO: Compound
Q: Hightower
PAX: Zeus, Faceplant, Jag, Yard Sale, Yardbird
FNGs: None
COUNT: 6
WARMUP:
Jog to parking garage for warm up & stretching, followed by quick shuttle run.

THE THANG:
Krav basics:
Stance with foot movements
Palm strikes, target zone
Front kick, followed by palm strike
Front stab kick, followed by palm strike
Throwing Punches

MARY:
Ring of fire round for Mary

ANNOUNCEMENTS:
Prayers for Jag’s sister in lawn’s father.
Earthday road clean up, Sat April 23
Yardsale birthday Q next week

COT:
Mantra to share: Be anxious for Nothing, be grateful for All things
If anyone else like me that fights anxiety, this has helped me during mediation.

DATE: 2022-03-22
AO: Atlantis
Q: Infinity
PAX: Rogue, Deflator, Hammerhead
FNGs: None
COUNT: 4
WarmUp: SSHs, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Grady Corns.

The Thang: MaryAnne’s Mayhem (DORA-style)
Split into teams for DORA-like relay. One team member runs 25m, completes 3 burpees, and runs 25m back. The other team member does as many reps of the following exercises as possible until the other team member returns, then they switch roles. – 175 Curls
– 150 Goblet Squats
– 125 Overhead Press
– 100 Kettlebell Swings
– 75 Merkins
– 50 Thrusters
– 25 Bonnie Blairs (right leg+left leg = 1 rep)
– 15 Blockees

Bonus glute exercises:
– 15 Reverse Lunges w Coupon. IC
– 20 Pickle Pounders, IC
– 15 Donkey Kicks, IC ea. leg

Mary: Flutter Kicks, foot over coupon raises, coupon block slides, and plank hold.

CoT:
One of your buddies has been hounding you for months now. Almost daily. So you finally cave and make the first bleary eyed trek out to F3. The work starts and about 2 minutes in you have no idea what anyone is saying. It’s fast and confusing but the guys rally around you. Just. Keep. Going. Somehow, by some miracle. You make it to the end. After the oxygen makes its way back to your brain. That’s when you realize what just happened.

You bonded to these men in a way you haven’t experienced in a long time. And the most surprising thing is, they really care. Now fast forward, you’ve Q’d a few workouts, done an event, the pre-workout rucks, and of course Coffeeteria. But as it happens with a lot of men — you get injured.

Some time passes and the overwhelming FOMO you’ve got has you feeling like a Sad Clown all over again. And, what’s worse? You haven’t heard from anyone. You start to ask yourself. Are these guys really my brothers? They haven’t even noticed I’m gone.

As most of us know, there are always opportunities to engage when you are out (be it IR, Down Range, or God forbid, something worse). But if we are to avoid the pith of denatured words, we must be serious about how we approach Accountability and in turn — Connection. My challenge to you: think of at least 3 guys you haven’t seen in a while and reach out to make sure they are ok.

DATE: 2022-03-22
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, CashOnly, Rough Rider, Butter
FNGs: Cannoli, Lefty, DungeonMaster East, BillyGoat (DR Pax from St. Charles, MO) COUNT: 10
WARMUP:
* SSH x 25 IC
* Imperial Walkers x 15 IC
* PlankJacks x 15 IC
* El Capitan x 15 OYO
* 2 laps around blacktop (High Knees and Karaoke on the sides) * Cherry Pickers x 15 IC
* Michael Phelps x 15 IC
* Carolina Dry Docks x 10 IC
* Windmills x 15 IC

THE THANG:
Grab a Coupon and Rifle Carry to Playground of Pain
Playground of Pain x 2 Rounds: 45 sec on / 15 sec off
* Step Ups
* Plank
* Bonnie Blairs (round 1) / Squats (round 2)
* Dips
* Australian Pull Ups
After Round 1: Rifle Carry to Tennis Courts – for 2 four-stop Couponicides
After Round 2: Jacobs Ladder (Murder Bunnie Up 4 – 3 – 2 – 1 Blockies at the top of the hill)

MARY:
Box Cutters x 10 each direction IC
Dying Coackroaches x 15 IC
Flutters x 10 (short and fast), plus 10 (long and slow) IC

ANNOUNCEMENTS:
2F: NCAA Bracket Pool (March 17-April 4)
3F: EarthDay Road Cleaning (Sat, April 23)
1F&2F: Backpacking trip (April 29-May1)
1F: Capital Tour CSAUP (May 15-21)
1F: Murph WOD Memorial Day (Mon May 30)
2F: Family Picnic (Mon, May 30)
2F: Dad’s Camp (June 4-5)
March 2023 GrowRuck DC

COT:
A Poem For the Start of Spring:

This Compost by Walt Whitman

Behold this compost! behold it well!
Perhaps every mite has once form’d part of a sick person—yet behold! The grass of spring covers the prairies,
The bean bursts noiselessly through the mould in the garden, The delicate spear of the onion pierces upward,
The apple-buds cluster together on the apple-branches,
The resurrection of the wheat appears with pale visage out of its graves, The tinge awakes over the willow-tree and the mulberry-tree,
The he-birds carol mornings and evenings while the she-birds sit on their nests, The young of poultry break through the hatch’d eggs,
The new-born of animals appear, the calf is dropt from the cow, the colt from the mare, Out of its little hill faithfully rise the potato’s dark green leaves,
Out of its hill rises the yellow maize-stalk, the lilacs bloom in the dooryards,
The summer growth is innocent and disdainful above all those strata of sour dead.

What chemistry!
That the winds are really not infectious,
That this is no cheat, this transparent green-wash of the sea which is so amorous after me,
That it will not endanger me with the fevers that have deposited themselves in it, That all is clean forever and forever,
That the cool drink from the well tastes so good,
That blackberries are so flavorous and juicy,
That the fruits of the apple-orchard and the orange-orchard, that melons, grapes, peaches, plums, will none of them poison me, That when I recline on the grass I do not catch any disease,
Though probably every spear of grass rises out of what was once a catching disease. Now I am terrified at the Earth, it is that calm and patient, It grows such sweet things out of such corruptions,
It turns harmless and stainless on its axis, with such endless successions of diseas’d corpses, It distills such exquisite winds out of such infused fetor, It renews with such unwitting looks its prodigal, annual, sumptuous crops,
It gives such divine materials to men, and accepts such leavings from them at last.

DATE: 2022-03-22
AO: Delphi
Q: Rambler
PAX: Glee, Pop Fly, Dunder, Hoolihan, YNAB, Ashe, Juneau, Nano FNGs: None
COUNT: 9
WARMUP: SSH, Cherry Squat, WMH, Michael Phelps, Leg / Arm Stretch
THE THANG: 1. Move the feed – 25# bag throw from the knees – shoulder press toss to your partner and work down the field – moving by bear crawl. Return is the same setup but with walking lunges. 2. Get the corn to market 2x. With a partner run the buckets full of corn down the field and back. While waiting the PAX complete continuous hill billies, carolina dry docks, or squat twists. 3. Pass the calf. Wall sit arm length distance. Hold one 25# bag above the head between two PAX. Count to 10 and move down the line. Continue until the bag is completely down the line. 4. Save the barn. Fireline around the field with 25# bags.
MARY: Gifts to the Q. Each PAX offers their gift mary. Gold stars to @nano and @glee for 47 reps. ANNOUNCEMENTS: None provided.
COT: Some of you know I had major brain surgery back in 2001. The first diagnosis was that I had 5 years of good life and maybe 10 years total to live. Great news – the diagnosis was wrong – but that event changed my life. It’s my birthday – another year that I was told I wouldn’t’ have. I don’t wish that scare on anyone – but I count myself lucky to have had that happen to me – to get my priorities square and not to be afraid to push harder for what I want and to also live more in alignment to who I am.
It has brought me an incredible journey with a beautiful family, accomplishments at work and most recently the fellowship, relationships and improved health through this group. I have many things I struggle with and continuing to work on – like my issues with anger and being a fully engaged husband and father. It’s my birthday – 47 years of life completed – year 48 underway. Blessed to be here; blessed to have the year ahead; and blessed to have you guys in my life. So to you all I say thank you. Poem: Time Is Swift Pluck the rose while blooming;
Now ’tis fresh and bright;
Wait not till to-morrow;
Time is swift in flight.

Do thy deeds of kindness
Ere to-morrow’s light;
What may come, we know not;
Time is swift in flight.

Would’st thou make life useful.
Work before ’tis night;
Else thou’lt be regretting.
Time is swift in flight.