Category: Uncategorized

DATE: 2022-03-03
AO: Farm
Q: Louis
PAX: Infinity, Matthew – Running Man, Chile
FNGs: None
COUNT: 4
WARMUP: SSH, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers THE THANG: Circle of Pain 1

Circuit AMRAP: 30 seconds on, 10 seconds’ rest. 4 x sets. 2-minute rest between sets.

Lateral Bear Walk to Merkin

Jumping Side Lunge

Hand Release Merkin

V-Ups

2 Minute rest

Circle of Pain 2

Circuit AMRAP: 30 seconds on, 10 seconds’ rest. 4 x sets. 1-minute rest between sets.

Air Squats

Superman

Walking Lunges

Plank

MARY:
ANNOUNCEMENTS:
COT: Growth Equals Pain
by Keir Weimer | Jan 12, 2021 | Success
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Without pain, sacrifice and some suffering, we will never experience true growth and transformation—to go from where we are to where we want to be.

Only when we push and move outside of our comfort zone and boundaries can we truly adapt and step into our new self-capability.

Pain can be temporary and fleeting, but deliver extraordinary growth—if we can remain focused on the why behind the effort.
Nothing great ever came without hard work, pain and some adversity. Always remember that when staring down a difficult road to get to where you want to be.
You see, we have to remember that we control the strings that operate ourself and our character in life. We get to decide how we want to move our character and ourself.
If we are unhappy or do not like a quality or a habit in life, we have the ability and freedom to work to change that. If we see that something is detrimental to our growth and our vision, we can work over and through some pain to grow from it, learn and elevate beyond it.
So remember that when things get tough, when we do experience pain and are stretched in an area of our lives, it’s not the time to back down, turn and run in the other direction, or find the path of least resistance where the pain will stop immediately.
No. Instead, we need to persevere even if the pain increases in the short run, because when we have a clear destination and know what it takes to get there, only an iron will and the resolve to work through whatever obstacle we encounter will allow us to be successful.
That’s what growth is all about—constantly learning, working, improving and being willing to put yourself out there and experience short-term discomfort, unease and pain as you pursue growth, enlightenment and elevation. Let’s GO!

DATE: 2022-03-03
AO: Highlands
Q: Toolbox
PAX: Trolley, Radar, Hard Knox
FNGs: FNG backspin, and DR PAX pirogi
COUNT: 6
WARMUP: ssh, airsquat, Merkin, runners stretch
THE THANG: 5 rounds of 5 pullups, 10 divebomber merkins, 10 levitation squat (single leg opp knee to ground squat 5 ea side), 10 mule kicks, 5 hanging knee tucks. each round followed by a lap around the soccer field fellowship lap, Rickey Bobby, fellowship lap, Bobby Rickey (back pedal to the front of the line, and a jog the long sides sprint the short side lap. 5 laps total, 5 rounds of exercises, 1 Mike run, hence the “I hate @popfly”
MARY: drunken black widows IC, arms up flutter kicks IC, heels to heaven IC, and hands to heaven ANNOUNCEMENTS: none
COT: lent is upon us, I am giving up anger. Name it (the emotion) to tame it. Use the energy from your emotion (in my case anger) to make a change in yourself or your situation. Instead of feeling angry (or whatever your emotion is) go out and do something positive about it. be the change you want, and go get it it take it ..not like Russia.

welcome FNG backspin.

DATE: 2022-03-02
AO: Aerie
Q: Rocketman
PAX: Haggis, Chasqui
FNGs: None
COUNT: 3
WARMUP/CoP

Side Straddle Hop
Imperial Walkers
Michael Phelps
Willie Mays Hayes

THE THANG

Pearls on a string is a common technique where you do a movement to various locations and do a set of exercises.

Pearl 1, BOMBS:

– Burpees
– Overhead Claps
– Merkins
– Big boi situps
– Squats

Pearl 2, MASH:

– Merkins
– American Hammers
– SSH
– Humpers of the monkey variety

Movement:

– Murder Bunnies
– Rifle Carries
– Suitcase Carries
– Farmer Carries

6 MoM

12 reps or so of each:

– Superman
– Hello Dolly
– Dying Cockroach
– Stretching

# Announcements

Monday Night Ruckers is on the Q sheet now!
Manassas National Battlefield Park Ruck: April 16.

WORDS OF WISDOM

Ecclesiastes 4:

9 Two are better than one because they have a good return for their labor. 10 For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up. 11 Furthermore, if two lie down together they keep warm, but how can one be warm alone? 12 And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.

DATE: 2022-03-02
AO: Patriot
Q: CableGuy
PAX: Roadkill, Sunshine, Ice Tea, Maguire, Lucius, citrus, Wedding Singer, Shake and Bake FNGs: None
COUNT: 9
WARMUP: SSH, Hillbilly, Arm Circles, Cherry Pickers, WMH, Down Dog, Cobra Kai, Fellowship Lap THE THANG: Pax split into two team for four rounds of the following: 50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees (Three HRM’s into a burpee)
400M run
MARY: LBC
ANNOUNCEMENTS: Boneathon looms as always, Dolly Sods backpacking expedition slowly materializing
COT: How do you feel? Bad but good? Starting the day by doing something hard makes the rest of the day look manageable by comparison. Thank you for being out here.

DATE: 2022-03-02
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Mr. Hand, 3 mile, Kodiak, sticks, Lazlo, Fish Fry FNGs: Attaché, Kombucha
COUNT: 10
WARMUP: /SSHHOP/WMH/Cherry Picker/Lunge Twist
THE THANG: Farmer Carry, KB Swing, Sandbag Hoist, jump rope, balancing air squats, single leg dead lift, superman merkins, Plank Rows, Coupon Drag MARY: LBCs, Childs Pose, Frog Pose, Cobra
ANNOUNCEMENTS:
Sunday Ruck 5:30 at Northside Social
Tri-state Ruck Saturday March 12
COT: No sermon from me.