Category: Uncategorized

DATE: 2022-02-03
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 7
WARMUP:
• SSH x 25 IC
• Mountain Climbers x15 IC
• Carolina Dry Docks x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• Michael Phelps x 15 IC
• 2 laps around the blacktop with karaoke on the sides
• Shoulder taps X 10 IC
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Windmills x 15 IC

THE THANG:
3 Stations, 4 exercises in each, 45 seconds workout, 15 seconds rest. Bear Crawl between Stations Station #1: Upper Body (with coupons)
• Curl
• Kettle Bell Swings (eye level or overhead)
• Upward Arm Extension
• Pull Ups
Station #2: Lower Body
• Squats
• Jump Overs
• Step Ups
• High Knees
Station #3: Abs
• Plank
• BBS
• Scissors
• Mountain Climbers

MARY:
• Dying Cockroach x 20 IC
• Reverse Crunches x15 IC
• Little Mermaid x 15 each side IC
• Protractor + 10 Flutters IC

ANNOUNCEMENTS:
Saturday is F3 Adopt a Road Cleanup

COT:

DATE: 2022-02-06
AO: Mor-Ruck-Ing
Q: Maj. Payne
PAX: Old Bay, Infinity, Jenner, Vila, Kodiak, Magoo, CableGuy FNGs: None
COUNT: 8
WARMUP: Ruck off (10 Reps each Exercise)

Side straddle hops
Arm circles (10 fwd/10 back)
WMH
Cherry picker
Lateral Lunges

THE THANG: 5+mile Ruck

Stop 1

Start at one end of a 50 yard distance
1 Ruck thruster
Move to the opposite end (fast ruck or shuffle)
1 Ruck on Burpee
Return to start point (fast ruck or shuffle)
2 Ruck thruster
Move to the opposite end
2 ruck on burpees
Return to start point
.
.
.
Continue adding one repetition each time until 10 at each end.

Stop 2 – Arms

1. Ruck curl x 10
2. Ruck overhead press x 10
3. Ruck Swing x 10
4. Ruck Chest Press
5. Ruck bent over row x 10 (keep your back straight bending at the hips) 6. Ruck overhead tricep extension x10
7. Ruck around the worlds x 10

Stop 3 – Legs

1. Ruck squat x 10
2. Ruck lunges x 10 (4 count/10 with each leg)
3. Ruck Ground to overhead x 10
4. Ruck side lunge x 10 (4 count/10 with each leg – ruck out in front) 5. Ruck calf raises
6. Ruck squats x 10
7. Ruck squats x 10

Stop 4 – Abs

1. Flutter kicks x 20 (4 count)
2. LBCs x 20
3. Ruck sit-ups x 10 (World War 2 with ruck on front)
4. One-minute plank (no ruck)
5. Ruck pull throughs x 10

ANNOUNCEMENTS: ARC Feb 19. GTE 26 Mar 25-27. Be there!

COT: Shared suffering creates strong bonds between men, and those bonds are the base that leadership is built upon. Push yourself to do something harder than you think you can accomplish and you’ll go farther than ever before.

DATE: 2022-02-05
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
WarmUp: SSHs IC, Don Quixotes, Cherry Pickers, Imperial Walkers, Willy Mays Hayes, Mountain Climbers, Michael Phelps, and Grady Corns.

The Thang:
Wednesday this week was Groundhog Day. To commemorate this day (and the classic 1993 film of the same name), the PAX performed the following:

– Burpees to “I Got You Babe” by Sonny & Cher. Pax performed a burpee each time Sonny or Cher sang the words “I got you, Babe.” Air squats between burpees.

– 24 Mountain Climbers (IC), 24 Alternating Shoulder Taps (IC), 30sec Jog in Place, 24 Step Ups, 12 Reverse Lunges (IC), 24 Calf Raises (IC).

– Burpees to “I Got You Babe” by Sonny & Cher. Pax performed a burpee each time Sonny or Cher sang the words “I got you, Babe.” Air squats between burpees.

– 12 Mountain Climbers, 12 Alternating Shoulder Taps (IC), 24 Step Ups, 12 Reverse Lunges (IC); 24 Calf Raises (IC).

– Burpees to “I Got You Babe” by Sonny & Cher. Pax performed a burpee each time Sonny or Cher sang the words “I got you, Babe.” Air Press between burpees.

– 30sec jog in place, 12 Carolina Dry Docks, 12 Air presses (IC), 12 Merkins, and 12 Bench Jumps.

– Burpees to “I Got You Babe” by Sonny & Cher. PAX performed a merkin each time Sonny or Cher sang the words “I got you, Babe.” Air squats between burpees.

– 30sec jog in place, 16 Merkins, 16 Air Presses (IC), 16 Carolina Dry Docks, and 16 Reverse Lunges (IC).

Mary: Superman holds, V-Ups, Russian Twist, Side Crunches, Toy Soldiers, and Elbow Plank hold.

CoT:
“You can’t go back and change the beginning, but you can start where you are and change the ending.” — C.S. Lewis

Chinese proverb: “The best time to plant a tree was 20 years ago. The second best time is now.”

We can’t go back and change the past, but we can change the future. It is our daily decisions to do what is right that will make the difference.

DATE: 2022-02-05
AO: Olympus
Q: Hightower
PAX: Pop Fly, Lucius, Roddick, Yard Sale, Zeus, Ashe, Faceplant, Hightower, Juneau, Monarch, Monk, Pep Talk, Popeyes, Rambler, slider, swish, Toolbox, Yardbird, YNAB, Rollingstone FNGs: None
COUNT: 20
WARMUP:
Thank you Popfly for running warmups!
3 laps around the field. Jog the length, sprint across the end zone.

THE THANG:
Capture the Flag. Group split into 2 teams, split the field on 50 yard line. Bell is the flag, placed on their own 15 yard line. If you tap opposite played on your side, they do 3 merkins then return to their side. Objective is to capture the bell and bring back to your side.
To increase the speed of the game, defense could not enter within 5 yards of the bell. Played another variation, moving the flag up to 30 yard line. Played another variation, flag placed outside center circle.

MARY:
Plank ring of fire, merkin then run & jump of plank PAX around the circle for 2 rounds. Followed by flutter kicks, big boys and LBC’s.

ANNOUNCEMENTS:
Need PAX to sign up for upcoming Q’s!
The ARC coming Feb 19, we need support folks that night.
The Burden Run coming Feb 26 at Olympus.
Step up Monthly Challenge.

COT:
New Year’s resolution, Increase the Suffering, to Strengthen the Bond in our Region. Many thanks for the PAX coming out pushing themselves, gritting out the winter conditions, not finding excuses to Fart Sack!

DATE: 2022-02-05
AO: Olympus
Q: Hightower
PAX: Old Bay, Lucius, Faceplant, Hightower, Pep Talk, Rambler, swish, Yardbird FNGs: None
COUNT: 8
WARMUP:
SSH, prisoner squats, hula hips, WMH, Cherry Pickers

THE THANG:
Voluntold Rambler as Team Lead, destination Lake Royal. Start with 8 PAX & 3 coupons. Penalty burpees for team not staying together. Short stop for ruck shoulder press. Mix of pace, shuffle, walk & ruckie bobby. AAR provided to Rambler as team lead, then relieved of his duty. Lucius provide beatdown at Lake Royal
HT took group around the lake
Short on time, group agreed to 2x time back with coupons. Ugh

MARY:
None
ANNOUNCEMENTS:

COT:
Saved for Olympus Q