Category: Uncategorized

DATE: 2022-06-14
AO: General
Q: Maj. Payne
PAX: Lazlo, Moneyball, Toolbox, 2 percent, Fairweather, Yardbird, citrus, Booking FNGs: None
COUNT: 9
WARMUP: SSH, IW, mosey, WMH, Cherry Pickers, mosey to inside the stadium, BWS, Merkins

THE THANG:
YHC just returned from GTE 29 in Seattle where we began the ruck phase with a PT test. Today we’re going to test ourselves with a mini/half PT test: one minute of hand release Merkins followed by one minute of butterfly sit-ups followed by a one mile run. Do your best. Standard for the full test is 50 hand release Merkins in 2 minutes, 50 butterfly sit-ups in 2 minutes and 18 minutes for the run.

The Thang 2:
1 broad jump – 1 burpee
2 broad jumps – 2 burpees
3 broad jumps – 3 burpees
4 broad jumps – 4 burpees
5 broad jumps – 5 burpees
Repeat above with lunge steps and merkins

The Thang 3:
Coupon march. The timer is 5 x lunge walk steps by the Pax member carrying the coupon. The remaining pax members sprint bear crawl until the lunge walking pax member finishes his lunges and announces completion. Advance the coupon to the trail bear crawler (this btw, really helps all bear crawlers stay on line nicely). The next pax picks it up and so on until the Pax eventually make it all the way across the field.

MARY: 20 x Flutter kicks, 50 x LBCs

ANNOUNCEMENTS: 4-year anniversary convergence Saturday 0700 at Roosevelt Island.

COT: A long treatise on the benefits of GrowRuck. It’ll be extremely tough and hurt…but it’ll be the best thing any man has ever done to accelerate himself and his surrounding brothers! GrowRuck TheCapital is coming in March 2023!

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!