Category: Uncategorized

DATE: 2022-04-12
AO: Delphi
Q: I-Beam
PAX: Hightower, Pop Fly, Juneau, Bum-Gun, Zeus, Monk, Rambler, K-Pop, Lightyear, Glee, Nano FNGs: None
COUNT: 12
WARMUP: Mosey, SSHs, Cherry Pickers, Michael Phelps, Arm Circles THE THANG:
Cindy Crawford (per Exicon)
30 min AMRAP:
5 Bent rows with coupon
10 Merkins
15 Squats
20 LBCs
25 Flutter Kicks, the easy way

PAX modified by adding coupons to exercises
MARY: Flutter kicks? Flutter kicks
ANNOUNCEMENTS: Earth Day cleanup, Capitol Tour, 2nd F events COT: Push yourself to get involved in all the F3 activities that are coming up

DATE: 2022-04-11
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Yellow Jacket, Jetstream, Kuch
FNGs: Dunedain
COUNT: 5
THE THANG:

3.55 mile ruck, half with many coupons and the other half without.

ANNOUNCEMENTS:

April 16: Manassas National Battlefield Park Ruck!

COT:

Read the book A Grief Observed. One of the greatest writers of a generation journaled through the grief of losing his wife and shared it with us. Not only does it give us an insight into those who have lost, this book shows us that when we are in the valley of grief we are not alone, nor the first one to travel that path. Encourage one another, brothers!

DATE: 2022-04-11
AO: Farm
Q: Louis
PAX: Infinity, Matthew – Running Man
FNGs: Churchill, Driveby
COUNT: 5
WARMUP: SSH, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers

1 lap around the track.

THE THANG: Mind Over Body 1

Circuit AMRAP: 30 seconds on, 10 seconds’ rest. 4 x sets. 1-minute rest between sets. Cinder Block Swings
Reverse Lunge
Cinder Block Push Press
Skydivers
Cinder Block Sit-Ups

1 lap around the track.

Mind Over Body 2

Circuit AMRAP: 30 seconds on, 10 seconds’ rest. 4 x sets. 1-minute rest between sets. Cinder Block Skull Crushers
Air Squats w/ block
Lateral Bear Walk to Merkin
V-Ups
Plank (Front, Side, Side, Front)

MARY: LBCs, Flutter Kicks, Side Crunches

ANNOUNCEMENTS:
COT: “Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired.”— George S. Patton

“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi

DATE: 2022-04-11
AO: Patriot
Q: Wedding Singer
PAX: Disco, Flipper, Ice Tea, Magoo, Roadkill, Maj. Payne
FNGs: Gesundheit (all the way from Buffalo)
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Downward Dog, Worlds Greatest Stretch, Copperhead Squats, Fellowship Lap THE THANG:
Car Trip with coupons – Q offers five reps of favorite exercise, next PAX adds five reps of their favorite, and so on until group built up to 8 exercises

School tour – moseyed around Yorktown and did
3x 10 step ups + 10 Derwin’s
Bear crawl
2x 10 Australian push up + 10 IC shoulder taps

MARY: Freddie Mercury, Big Boy Sit-ups, Nolan Ryan’s, Bird Dogs, Supermans, LBCs, Flutter Kicks

ANNOUNCEMENTS: Wednesday is 6:00 am at Horizon

COT: just like the Car Trip format today, everyone brings something valuable to the table.

DATE: 2022-04-09
AO: Aerie
Q: Rocketman
PAX: Yellow Jacket, Chasqui
FNGs: None
COUNT: 3
WARMUP:

– Mountain Climbers
– SSH
– Overhead Claps
– Around the field

THE THANG:

Do something heavy, then do something cardio, then do something heavy.

**Heavy**

Reps were generally between 10 and 20.

– Kettlebell swings
– Overhead press
– Bent row
– Thrusters
– Derkins
– Burpees over coupon
– Goblet Squats
– Flutter Kicks

**Cardio**

Every 20 yards: suicide down/back then carry your weight to the next 20 yard increment.

Freebies at each end of the field included mashups of the weights and moseys up and down the field.

MARY:

– Dive bombers
– LBCs
– Freddie Mercurys
– Other painful things

ANNOUNCEMENTS:

– Schedule changes: No more normal Saturday workouts, moving to:

Monday: Monday Night Ruckers
Wednesday: 0600 beatdown
Friday: 0600 beatdown

Upcoming Saturday events:

– April 16: Manassas Ruck
– April 23: 2.0 friendly workout @ 0700

COT:

Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths. ― C. H. Spurgeon

What weights are we carrying around that sap our strength? Pray, exercise, talk through the weights. Find ways in our own lives to get rid of that anxiety!