Category: Uncategorized

DATE: 2022-01-15
AO: Freestate
Q: Winston
PAX: Horshack, Butter, Deagle
FNGs: Dungeon Master, Novacaine (FNG)
COUNT: 6
WARMUP:
SSH, Imperial Walker, Hill Billies, El-Capitan, Bear Crawl back, El-Capitan, Crab Crawl back, 2 laps around the blacktop with karaoke/High Knees on the sides, Air Pushes, Cherry Pickers, Windmills

THE THANG:
5-10-15-10-5 reps of the following exercises (with coupons): • Curls
• Upward Press
• Kettle Bell Swings
• Blockies
• Squats

In between sets:
• Coupon-a-cide
• Two recovery laps
• Suicide

MARY:
E2K, Dying Cockroach, Reverse Crunches, BBS, Flutters Rodeo

ANNOUNCEMENTS:
Next week is Thirsty Third Thursday

COT:
Welcomed Novacaine (FNG)

DATE: 2022-01-15
AO: Olympus
Q: Hightower
PAX: Zeus, Derecho, El Niño, Faceplant, Fish Fry, Hightower, Monk, Nano, Popeyes, Toolbox, YNAB FNGs: None
COUNT: 11
WARMUP:
YNAB ran warmups & Stretching

THE THANG:
Bring back summer! Laid out sets of cones to represent distance to Par 3, Par 4 and Par 5 holes. Pulled out score card from Nags Head Golf Links.
PAX would run the distance of the hole, Par 3,4 or 5. Then do the # of burpees for each hole, counting 1-18. In total the group did 171 burpees and ran almost 18 holes, modified.

MARY:
Nano ran quick burst of Mary

ANNOUNCEMENTS:
Wreathes Out Sat, Jan 22. Check out 3F channel for more details. The ARC coming Sat, Feb 19. Check out Mother-Rucking channel for more details.

COT:
Life isn’t always pretty. To appreciate the highs, we must go through the lows. But when we come out here, in the freezing gloom, we suffer together and it isn’t so bad. Thank you to my brothers for posting and pushing themselves with me.

DATE: 2022-01-17
AO: Patriot
Q: Lucius
PAX: Bone, Big Short, CableGuy, Exile (Cherokee), Ice Tea, Jag, Lazlo, Spokes, Yardbird, Wedding Singer FNGs: None
COUNT: 11
WARMUP:
Intermittent Mosey through the slush; SSH; LBACs; Imperial Walkers; Windmills; Moroccan Night Clubs

THE THANG:
PAX took turns farmer carrying two 60-lb sandbags for 70 yards. Rest exercises included Air Presses; LBACs; Sun Gods; Overhead Claps; Seal Claps; Carolina Slush Docks; Alternating Shoulder Taps; Squats; Jump Squats; Copperhead Squats; Lunge Steps; and Everest Steps. Repeat 3x for 210 yards of farmer’s carry per PAX.

PAX took turns running sandbags and a log from corner to corner of a 35-yard square. Sundry rest exercises from the list above while waiting for the next coupon.

PAX passed a sandbag from PAX to PAX. Then each did a burpee. Repeat-o for more fun.

MARY:
Merkins; Flutter Kicks

ANNOUNCEMENTS:
* Wreath Pick-Up 1/22 – bring a hockey stick or just pick them up;
* Polar Bear Plunge 2/5 – turn Old Bay and Fish Fry into ice cubes other PAX may join, but only if they have seafood-related names;
* Abominable Ruck Challenge 2/19 – warm-up rucks 05:30 Sundays at Social Distance.

COT:
In “The Comfort Crisis,” Michael Easterbrook discusses the benefits, both physical and mental, of doing challenging things. He talks of the Misogi challenge – the practice of taking on big challenges that take one of his or her comfort zone. Doing something bold (or even CSAUP) resets body and mind. This year, do something that scares you. Challenge yourself.

DATE: 2022-01-12
AO: Compound
Q: Madoff
PAX: Hightower, Zeus, Pep Talk, Jag, Yardbird, Popeyes, Faceplant FNGs: None
COUNT: 8
WARMUP:
Jog to the underground compound,
Lunges
Hillbillies
Side Straddle Hops

THE THANG:
🔥Ring of Fire🔥
Circled the underground compound, stopping every minute on the minute for 30 seconds of a movement or exercise. 1.Merkins
2. SSH
3. Bear Crawl
4. Lunges
5. High knees
6. Burpees
7. Mtn climbers
8. Air squats
9. Big boys
10. Wall sit

MARY: @PepTalk took over:
6 inches to flutter kicks
Big boys
Plank

ANNOUNCEMENTS:
Wreath cleanup this coming Saturday @Arlington National.

ARC Feb. 19th- T shirt orders out now!

COT: You must change your mindset during the harsh winter workouts- you don’t have to do this, you get to do this.

DATE: 2022-01-16
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Old Bay, Sunshine, Hightower, Bone, Lucius, Infinity, CableGuy, Gadget, Pep Talk, Sourdough, Kodiak, Yardbird, Magoo FNGs: Exile from Down Range
COUNT: 14
Kudos to @sunshine for co-Q
Pre-Warm Up – waiting for @bone to get gas
WARM UP @Big Chimneys 0.46 miles
Little Bitty Arm Circles
Michael Phelps
Side Straddle Hop
Willie Mays Hayes

Beatdown 1: Basketball Diaries @Cavalier Trail Court 0.86 miles

Wilt Chamberlain’s – Length of basketball court (no ruck)

Run Court – 100 LBCs
Run Court- 100 squats
Run Court – 50 flutter kicks (in cadence)
Run Court – 100 Reverse Crunches

Rucky Bobby’s to Jefferson Village Park

Beatdown 2: Resistance is Futile – Jefferson Village Park 1.97 miles SLOOOW Count and hold

Plank Walkouts
Coupon Lunge
Coupon Two Handed Row
Merkin w/ Coupon
Coupon Squat
Coupon Military Press

Beatdown 3: Killer Kodiak – Soccer Field 3.0 miles

All with ruck coupon, OYO each exercise run to other goal line (Al Gore wait) 20 KB Swing
20 Squats
20 bent over row
20 big boy situps
20 shoulder press
20 curls

Beatdown 4: If time, A Walk in the Clouds at Donald South Park 3.66 miles

10 – Carolina Dry Docks
15 – Big Boy Situps
10 – Merkins
10 – Hernia – Coupon V Up

Mary at Social D:
Micheal Phelps
Itty Bitty Arm Circles
LBCs
Flutter Kicks (in cadence, too many)

ANNOUNCEMENTS:

– Wreath cleanup at Arlington Cemetery – @hightower
– ARC reminder (shirt order) – @infinity
– Polar Bear Plunge Feb 5 – @oldbay
– Terrain Run June 11 – @peptalk

COT: Coffeteria