DATE: 2022-10-10
AO: Horizon-Ao
Q: Disco
PAX: citrus, Kodiak, Median, Poe
FNGs: Attaché, Gerkin
COUNT: 7
WARMUP: SSH, R Walker, M humpers, C pickers, WMH, worlds great stretch, fellowship lap
THE THANG: 1 group coupons while the other plays the hole on the mosey. Flapjack. 1st Hole – Center circle. Coupon: side step curls
2nd: lacrosse Goal; rows
3rd: back to starting goal; kettlebell swings
Switch from golf to frisbee golf
4th: out; overhead coupon lunge walk
5th: across; Murder bunnies
6th: back; 3 step coupon squat
Switch back to golf
7th: goal; Merkins/gravediggers;blockees
8th: lacrosse goal; t stabilizer, pull throughs
DNF
MARY: x rays, j Lo, flutters
ANNOUNCEMENTS:
COT:
5K for 10 Pax
DATE: 2022-10-08
AO: Freestate
Q: Winston
PAX: Butter, ShowMe, Cannoli, Magoo, Disco, Wildcat, Horshack FNGs: Birdman, D&D
COUNT: 10
WARMUP: SSH, bear crawl – crawl bear, etc
THE THANG:
5K loop around the C&O Canal Tow Path, interspersed with burpees, five squats, five merkins. Increase by one burpee every two minutes.
MARY:
Flutters alternating long/slow and short/fast x 40 IC
Breakdancers x 10 IC
Stretching
ANNOUNCEMENTS:
Thirsty F3rd Thursday Oct 20th 6:30p Irish Inn.
Grunt November 12 – details TBD
COT:
The Mogadishu Mile
DATE: 2022-10-08
AO: Olympus
Q: Pop Fly
PAX: Popeyes, Nano, Lightyear, Zeus, Peanuts, Monk, Rambler, slider, Derecho, Rollingstone FNGs: Red Baron
COUNT: 12
WARMUP: we did
THE THANG: 4 Rounds of:
18x Chinooks
18x Squats
18x Merkins
18x Sit-ups
18x Lunges
1x Blockee
1 Lap with Cinder Block
MARY: flutter kicks, big boys, j-lo’s, pickle pointers, lbcs, Glee’s, No Surrenders
ANNOUNCEMENTS: Bag Packing, Road Clean Up (29 Oct), Cornhole (30 Oct)
COT: 18 reps for the 18 Soldiers who died between 3-4 October during the Battle of Mogadishu. 1 Rep for SGM Bob Gallagher (then SGT). SGM Gallagher was my SGM in Iraq and was awesome. But the scars and wounds (mental and physical) that he carried with him over the years with the Rangers left a mark we couldn’t necessarily see.
(1) a group of men found by a common purpose can achieve anything… just as those Rangers and Delta soldiers did back in 1993 in Mogadishu
(2) everyone is fighting a battle. sometimes we can see it, and sometimes we can’t. a smile a wave a nod can make all the difference to somebody. check in on somebody today.
F3 Bushwood
DATE: 2022-10-08
AO: Sandlot
Q: Legacy
PAX: Traveler, Booking
FNGs: None
COUNT: 3
WARMUP: SSH, Imp walk, Hill Billy’s, Arm circles, Phelps, Cherry pickers, Downward D and WGS
THE THANG: Run to planet park, Derkins and Step Ups,ran to W-L, do shoulder taps and mountain climbers run back to AO. Mini hotel bearafornia Then Ring of fire farmers walk as Pax do various exercises. Then: FEED THE MONKEY — shuffle back and forth between two Bobby Hurley and one burpee MARY: kettlebell clinic!!!!!!!!
ANNOUNCEMENTS: The Grunt!!!!
COT: coercive leadership does not work. Junction Boys in fact was actually a leadership fail— that Bear Bryant eventually acknowledged
IPC Week 5
DATE: 2022-10-07
AO: Patriot
Q: CableGuy
PAX: Lazlo, bogey, Yardbird, Undertow, Anchor Man, Flipper, Jenner, Elvis, Gherkin, 2 percent, Big Short, sticks, Hard Knox FNGs: Attache, Tiny Dancer
COUNT: 16
WARMUP: SSH, Arm circles, Windmill, 1 BDE Burpee, Cherry Pickers, WM Hayes, 1 Kraken Burpee, Down Dog, Cobra Kai THE THANG:
<<< Every 5 Minutes: 5 Kraken Burpees >>>
1 10 BDE Burpees
Murder Bunny 10 yards
10 BDE Burpees
Reverse MB Back
2 20 Thrusters
Murder Bunny 20 yards
20 Thrusters
Reverse MB Back
3 30 Bonnie Blairs (hard way)
Murder Bunny 30 yards
30 Bonnie Blairs (hard way)
Reverse MB Back
4 40 Jungle Boi Squats
Murder Bunny 20 yards
40 Jungle Boi Squats
Reverse MB Back
5 50 Merkins
Murder Bunny 10 yards
50 Merkins
Reverse MB Back
MARY: Fellowship lap, Freddie Mecury, LBC, Toy Soldier
ANNOUNCEMENTS: Grow ruck tomorrow in Norfolk, The Grunt in November, Cornhole, Christmas, Boneathon
COT: Nice perseverance and continuing to grind out these IPC workouts – and yes they are over.
