Category: Uncategorized

DATE: 2022-04-07
AO: Olympus
Q: Rollingstone
PAX: Juneau, Zeus, Roddick
FNGs: None
COUNT: 4
WARMUP: side straddle hip
THE THANG: bring marry up “push ups” bring marry up “squats” wall sits x3 balls to the wall x 3 1 leg bear crawl, crab walk, 1:7 1 leg burpee 1 leg squats 100 calf raises MARY: pickle pounder, fire hydrant
ANNOUNCEMENTS:
COT: the man who wins is the man who thinks he ca

DATE: 2022-04-05
AO: Atlantis
Q: Maj. Payne
PAX: Grease Monkey, Hammerhead, Lazlo, Bone
FNGs: FNG Sensai
COUNT: 6
WARMUP: SSH, IW, WMH, Cherry pickers, BWS, Merkins

THE THANG: One coupon per pair for some Dora – Partner 1 runs, Partner 2 exercises, switch up after each lap with pairs completing 40 x jump over the block burpees, then 100 x Merkins, and finally 100 x Coupon Squats. Be careful bc the grass has landmines! Once complete, Mosey toward Nats Stadium, with a sprint between the first set of streetlights, then mosey a set and sprint for two sets of streetlights, mosey a set and sprint to the end of the boardwalk. At Nats stadium, complete Jacobs ladder with BWS at the top and Burpees at the bottom. Once complete, mosey back toward the SP, stopping for some box jumps (15), Derkins (15), bench sit-ups (25) and finally 2 x max pull-ups sets under the bridge (partners assist). Grab blocks and partner 1 lunges while partner 2 bear crawls back to start. MARY: Flutter kicks, LBC, American Twists and Freddie Mercuries. ANNOUNCEMENTS: contact Old Bay to be part of GrowRuck SLT.
COT: Just like a GrowRuck, in life, we must rely on our buddies. Life is a team event, and it’s important to be there to help as well as ask for help.

DATE: 2022-04-06
AO: Compound
Q: Yardbird
PAX: 2 percent, Popeyes, Roddick
FNGs: None
COUNT: 4
WARMUP: parking lot SSH, arm circles, WMH, Cherry Pickers, mosey to garage

THE THANG: 2X: 10 pull ups, 2 garage laps, sprint one side, finger sweeps the other, and 20 merkins between laps.

Mosey to commons: on the wall: 1 set of 20 box jumps, 25 incline wall merkins, 1 set of 20 step ups, 30 dips, 1 set alternating 1 box jump + 2 step ups maybe 12 or so times, 25 more wall merkins.

Mosey back to garage: OYO 5-10 pull ups, 1 lap to include lunge walks, back to bar for 3-count squat-jump to bar for 1 pull up-drop to merkin, 10Xs. Final lap including karaoke and finger sweeps.

MARY: flutter kicks, LBCs, American hammer, Nolan Ryans.

ANNOUNCEMENTS: Murph coming up and something else.

COT: F3 is great stress release…good setup for
Challenges that lie ahead in the day. Especially when you think you just can’t make it out there…you probably should!

DATE: 2022-04-06
AO: Patriot
Q: Kraut (F3 Grand Rapids)
PAX: Maj. Payne, Roadkill, Bone, Shake ‘N’ Bake, Ice Tea, Flipper, Jenner, Big Short, Lucius FNGs: None
COUNT: 10
WARMUP: Capri Lap, 20 SSH, 20 Squats, 20 Merkins

THE THANG: YHC explained the “Leeroy Jenkins” as found in the exicon. At any point during the beatdown, a Pax may yell “Leeroy Jenkins!” and all of the Pax will stop what they are doing, run to the stairs next to the track, go up and down, and then do 5 burpees. Pax may assist each other with reps as long as we do 5x the number of pax total burpees. Every pax must fallout Leeroy once.

Mosey around the greater AO doing various exercises and running until someone calls out Leeroy Jenkins.

MARY: 1 extra Leeroy Jenkins for good measure
ANNOUNCEMENTS: Help needed with planning Grow Ruck, training started for marathon.
COT: YHC told the tale of Leeroy Jenkins, a player in the game World of Warcraft, who ran into a fight way out of their league and all of his teammates died. Summary – there is a time to charge in and take direct action, and there is a time to sit back and strategize. One wise pax pointed out that it is usually hard to know what the right choice was until after.

DATE: 2022-04-06
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Kodiak, Poe, Mr Haand, vplaxico, Disco, Old Bay, Fish Fry FNGs: attache
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog THE THANG:
Fellowship lap
Tabata: 25 seconds on / 10 seconds rest
3 rounds of each set / lap between sets
Set 1: jump squats / merkins / bonnie blairs / nolan ryans
Set 2: burpees / monkey humpers / plank /
Set 3: lunges / diamond merkins / mtn climbers / seal claps
MARY: Flutter kicks by Poe, Magoo kicks, Kodiak shoulder taps
ANNOUNCEMENTS: Spring Break Schedule (convergence with Patriot), Rucking is off for 2 weeks, check the #backpacking channel for late May event.
COT: Spring is YHC’s favorite time of the year, go outside, connect with nature, get out of your head; bonus points if you do something to help the planet, which needs all of our help.