Category: Uncategorized

DATE: 2022-06-15
AO: Patriot
Q: Schwab
PAX: Anchor Man, bogey, Bone, CableGuy, Ice Tea, Legacy, Mayberry, Roadkill, Sunshine FNGs: Shake n Bake
COUNT: 11
WARMUP: SSH. IW. LBAC. WMH. CP. DD. CK.
THE THANG: a little jog that included a round of Aussie merkins, burpees. Then to the steps for some dips and step ups.

Jog to 30th street.

-up the hill to cone 1. and back.
5 merkins. 5 squats.

-up the cone 1 and back. Up to cone 2 and back.
10 merkins. 10 squats.

(Repeat) to cone 3. 15 and 15.
(Repeat) to cone 4. 20 and 20.

And do it again.

Head back to Patriot but stop for some more dips, step ups and burpees.

MARY: Flutter. Snow Devils. LBC.
ANNOUNCEMENTS: see @Bone
COT: Life humbles you. Celebrate the highs because we all experience lows. And make sure to comfort those that need it during the lows.

DATE: 2022-06-15
AO: Horizon-Ao
Q: Kodiak
PAX: Jag, Poe, Bambi, Brown Bag, sticks, Patchouli, Mr Haand, vplaxico, Old Bay FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Don Quixotes, WMH, Downward Dog, Cobra
THE THANG: In recognition of the Q’s birthday, the number 49 was featured in the counting of today’s exercises: Mosey to the Coupons and perform the following circuit 3 times: 1. Murder bunnies * 7
2. Coupon Squats — slow cadence * 7
3. Lunges * 7
4. Blockies * 7
5. Shoulder press in cadence
6. Freddy Mercury * 7
7. Curls * 7
49 yard run, walk back and repeat

Tour of the AO, stopping for the following exercises:
Monkey Humpers * 49
Step ups *49
Seal claps *49
Lunge walk / bear crawls
Dips * 25 / mericans *24
Learning to flies *25/ Michael Phelps * about 24
LBCs: *49

MARY:
Shoulder taps
Flutter kick
American hammer
Box cutters
ANNOUNCEMENTS:
June 18 Convergence at Roosevelt Island at 7am
July 2 Harper’s Ferry Ruck and Float
With the federal holiday, June 20, the poll appears to be favoring a 7am start
COT: Title IX was passed 50 years ago last week, Famous for its impact on college sports, it has a broader impact. In fact, my mother was fired from her job as a teacher when her boss learned she was pregnant with me. That’s almost unthinkable today. We’ve come a long way since then but it’s our responsibility as men to treat the women in our life, whether spouses, daughters or colleagues, with dignity and respect.

DATE: 2022-06-15
AO: Compound
Q: Booking
PAX: Zeus, Landslide, Infinity, Yardbird, Popeyes, Peanuts, Simba, Obadiah FNGs: None
COUNT: 9
WARMUP: SSH, Hill Billies, Windmills, Cherrypickers, Willy Mays Hayes, Michael Phelps, Fellowship Lap
THE THANG: 2 rounds of Dora- running partner does 2 burpees at other end of sideline

Round 1
100 Merkins
150 Plank Jacks (IC)
200 WW 1 sit ups

Round 2
100 Mountain Climbers (IC)
100 Heels to Heaven
100 Body Weight Squats

MARY: LBC, Flutter Kicks, Toy Soldiers
ANNOUNCEMENTS: Convergence this Saturday 7 am Roosevelt Island
COT: “Our comfort zone can be greatest enemy to our potential.” Q shared story of his 5th grade son who volunteered to give a speech at his graduation ceremony and had to pivot on short notice from delivering the speech in English to Spanish as an example.

DATE: 2022-06-14
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator
FNGs: @Streaker, @Baconbit
COUNT: 5
WARMUP:
15 Side Straddle Hop Squares
15 Cherry Pickers
15 Hillbilly Walkers
15 Don Quixotes
15 Wille Mays Hayes
15 Trunk Twists
15 Alternating Lunges

THE THANG: PARTNER C F T
Combat Fitness Test (w Sandbags and Ammo Cans):

1a. 120 Merkins

1b. 440yd sprint

1c. 120 Ammo Can Lifts (30#) / Sandbag LungeWalk (while partner is can lifting)

2a. 120 Ammo Can Lifts (30#) / Sandbag LungeWalk (while partner is can lifting)

2.b 440 yd sprint // Partner 120 lifts (either ammo can)

2.c 120 Merkins

4. Hump back w 5-GAL Water Bag.

MARY:
LBCs
Planks-Hi/Low
Vertical Mercurials
Regular Freddie’s Bicycles
Mountain 21s (1- count, 2-count, 4-count)
Ins and Outs

ANNOUNCEMENTS:
Island Beatdown (0700 @ Roosevelt Island this Sat. 6/18)

COT: Trustworthiness- it’s both a Value and a Skill!

DATE: 2022-06-13
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Mincemeat, Kuch, Maille-Man, Cessna
FNGs: None
COUNT: 5
THE THANG: 4.27 mile ruck through the streets of Haymarket, with discussion ranging from city planning to medieval armament to assault bikes. The humidity added a nice patina of sweat to everything.

ANNOUNCEMENTS:

**June 21, 6pm-8pm**
Summer Solstice Family Friendly Ruck
Virginia Oaks Clubhouse, 7950 Virginia Oaks Dr, Gainesville, VA 20155 2.6 mile ruck to a Lake Manassas overlook.

**June 25, 7am-7:45am**
M and 2.0 Friendly Workout
Wentworth Green Playground, 7800 Carrick Dr, Gainesville, VA 20155 Parking Lot Coffee afterwards, bring some mugs!

COT: Look for ways to be encouraging to the people beside you every day! A word in season can make a huge difference in someone’s life.