DATE: 2022-02-01
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Rogue
FNGs: one traveler (LZ from SD)
COUNT: 5
WARMUP: SSHs, DQs, Monkey Humpers, flying air chairs
THE THANG: 5 Rnds, w/10# DB coupons:: 8×8-ct body builders (for the 8 purple hearts awarded to the Redtails) + 14x Burpees (for their 14 bronze stars)… followed by 1ea of Movement X { Ear Squats / Lunges / Merkins / Punch Squats / Dips*(Triceps Extensions) }…..*outta time, did not do MARY: **outta time, did not do
ANNOUNCEMENTS: Coumbia Marina- Sat 19 Feb Ruck March ; Annapolis- Sat 5 Feb Assorted Races ; 2022 Challenge de l’annee
COT: prayers to let the Lord Lead us… and shout outs to two 21 yr olds, Jose Castro and Sam Kurtz
The Rat Race Always Gets Old – with Deagle Stuck in Traffic
DATE: 2022-02-01
AO: Freestate
Q: Horshack
PAX: Winston, CashOnly, Butter
FNGs: Cannoli
COUNT: 5
DISCLAIMER: Given
WARMUP:
· SSH-x 25 IC
· Merkins-x 16 IC
· Goofballs-x 16 IC
· El Capitan-15 each way
· 2 Laps with Karaoke on sides
· Windmills-x 16 IC
· Michael Phelps-x 16 IC
· Figure 4 Stretch-count OYO
· Cherry Pickers-x 16 IC
THE THANG:
The Rat Race x 2 Rounds
· The Rat’s Assignment is Full Length Blacktop Couponicides with 1 Blockie at each of the four turns.
· Meanwhile, the rest of the PAX complete the rat race “exercise” and rotate in order being the Rat after each exercise · Race #1-Carolina Dry Docks
· Race #2-Peoples’ Chair (basketball posts)
· Race #3-Dips
· Race #4-Squats
· Race #5-Mountain Climbers
MARY:
rotate the cadence
· Flutter-x 20 IC
· Reverse Crunches-x 15 IC
· Box Cutters -x 10 IC
· Leg Lift Rosalitas -x 15 IC
· Plank-o-rama
ANNOUNCEMENTS:
· First Saturday is Feb 5th – Adopt a Road Clean up after our beatdown and coffeeteria. I will have the Service Learning forms with me to sign.
· Saturday March 12 – Old Bay & Magoo looking to enlist our support and participation in a tri-state Ruck / Hike across Chain Bridge Road (it would replace our 2nd Saturday run) · Chow down at Bob & Edith’s immediately following
COT:
Keep your shirt on
On this day February 1, 2004, while performing a duet with Janet Jackson, Justin Timberlake briefly exposed one of her breasts in what was later described as a “wardrobe malfunction” in front of an estimated 143.6 million people tuned. It coincided with the rise of DVRs and internet video content. As such, “Nipplegate” as it became known, was one of the most-viewed, most-searched-for, and most-talked-about moments in the history of the internet.
During the final song, “Rock Your Body,” Timberlake and Jackson danced suggestively. They claimed that the show was supposed to culminate in Timberlake ripping off Jackson’s bodice to reveal her red lace bra as he sang the final line, “Bet I’ll have you naked by the end of this song.” Instead, the bra fell away with the rest of the bustier, and the prophecy of the lyrics was fulfilled.
Jackson moved to cover herself up, and CBS immediately cut away; her breast was exposed on television for less than a second. Many speculated they exposed her breast on purpose as a publicity stunt.
The Federal Communications Commission received 540,000 complaints about the incident, 65,000 of which came from a single organization, the Parents Television Council. “Nipplegate” caused a sensation that lasted months. Viacom, CBS’ parent company, received the maximum fine the FCC could issue for such offenses, and paid $3.5 million to settle indecency complaints about the broadcast.
Sleepyhead Ruck
DATE: 2022-01-31
AO: Aerie
Q: Rocketman
PAX: Renaissance, Chasqui
FNGs: None
COUNT: 3
WARMUP: walked slowly.
THE THANG: walked fast and slow while passing The Baby around.
ANNOUNCEMENTS: ARC soon! Look for other ways we can continue rucking in the area!
COT: try taking a week and disconnect from something like TV or social media. Think about how these have affected our daily lives and what we might replace this time with.
Bear Crawls and AMRAP… Fun…
DATE: 2022-01-29
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, CashOnly, Butter
FNGs: Novacaine, DungeonMaster, Chief
COUNT: 8
WARMUP:
25 ssh ic
15 swing billys ic
20 ozzie ozbournes ic
20 hairy rockets ic
15 el capitan out and back
2 laps
Walk out to 5 mirkins to 5 shoulder taps
15 wind mills ic
20 alternating lunges
15 cherry pickers ic
Bear pushes 3x for 15 yards
THE THANG:
2min AMRAP (3 cycles)
5 burpees
5 mirkins
10 squats
Pax splits to two groups, each group with a medicine ball at each end of basketball court
Group 1 completes air squats as they take turns completing 5 baskets with medicine ball
Group 2 completes shoulder taps as they take turns completing 5 baskets with medicine ball. Groups switch.
MARY:
20 dying crab roaches
20 mountain climbers
10 count plankorama
Birddogs 5x each side for 5 count hold
Outlaws 10 count IC each way
20 freddie mercuries
20 flutters
ANNOUNCEMENTS:
COT:
Back on the field
DATE: 2022-01-22
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Butter
FNGs: DungeonMaster, Novacaine (FNG)
COUNT: 6
WARMUP:
SSH, Imperial Walker, Arm Circles, Mountain Climbers, 2 laps around the blacktop, Frankenstein, Cherry Pickers, Windmills
THE THANG:
Down at the field, murder bunnies and rifle carry, with exercises in between (burpees, merkins, overhead press) – 10 yards increment with 1-2-3-4-5 reps every time
MARY:
Reverse Crunches, Flutters Combo, Plank-o-rama, dying cockroach
ANNOUNCEMENTS:
Named Novacaine
COT:
F3 The Capital 