Category: Uncategorized

DATE: 2022-04-06
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
WARMUP:

Hillbillies x 12, IC
No Moneys x 12, IC
Side Straddle Hop x 24, IC
Don Quixote x 12, IC

THE THANG:

A commonly used military baseline fitness assessment, the Army Physical Fitness Test (APFT), is a commonly administered challenge in events and the roster should be physically and mentally prepared.

“The APFT provides a measure of upper and lower body muscular endurance. It is a performance test that indicates a (roster’s) ability to perform physically and handle his or her own body weight. Army Physical Fitness Test standards are adjusted for age and physiological differences between the genders.” (From ArmyPRT.com)

The challenge:

– 2 Minutes: Maximum Push-Ups (Proper Form)
– 2 Minutes: Maximum Sit-Ups (Proper Form)
– 2 Mile Run

8 laps on the track was tracked at 2.18 miles.

Did some weighted carries to and from the track.

Save your scores! We’ll do this again next year so we can see how we are doing. (Other WODs, like Murph or Cindy, are also helpful in the same way.)

MARY: Integrated into the workout!

ANNOUNCEMENTS:

– This Saturday: Parking Lot Coffee, bring your mug and a chair! – April 16 Manassas Ruck
– April 23, 2.0 friendly

COT:

Micah 6:8

He has told you, O man, what is good; and what does the LORD require of you but to do justice, and to love kindness, and to walk humbly with your God?

Simple, not easy, just like this challenge. Spend some time today thinking about this and how you can live out what is good.

DATE: 2022-04-04
AO: Mor-Ruck-Ing
Q: Haggis
PAX: Jetstream
FNGs: None
COUNT: 2

*AO*: #theaerie

THE THANG:

4.88 mile ruck around the loops at Conway Robinson with weighted backpacks. Total time 1 hour 45

ANNOUNCEMENTS:

Set aside April 16 on your calendar for the Manassas Battlefield ruck!

COT

Much discussion of the need for God’s grace in the brokenness of life and His help to avoid idolatry of the gifts He has given.

DATE: 2022-04-04
AO: Aerie
Q: Haggis
PAX: Jetstream
FNGs: None
COUNT: 2

THE THANG:

4.88 mile ruck around the lips at Conway Robinson with weighted backpacks. Total time 1 hour 45

ANNOUNCEMENTS:

Set aside April 16 on your calendar for the Manassas Battlefield ruck!

COT

Much discussion of the need for God’s grace in the brokenness of life and His help to avoid idolatry of the gifts He has given.

DATE: 2022-04-01
AO: Sparta
Q: Yard Sale
PAX: Zeus, Nano, K-Pop, Hightower, Rambler, Lightyear
FNGs: None
COUNT: 7
WARMUP: SSH, Arm Circles, Michael Phelps, DWD, Cherry Pickers, Willy Maze Haze THE THANG:
All completed with a coupon.
Part 1: 10 cross-over merkins (1 is 1), murder bunny 5 yards, repeat. At 25 yd line – 30 kettlebell swings.
At 50 yd line – 15 overhead press.
At 75 yd line – 30 bent over rows.
At endzone – 15 flutterkicks with coupon press.
Now go back. Reverse murder bunny back. No cross-over merkins. Repeat same exercises every 25 yards.

Part 2: Partner up. Use both coupons at a time. One partner farmer carries 25 yards while other partner does alternating shoulder taps. Alternate exercises. Repeat to endzone.
Now go back. This time, one partner farmer carries 50 yards while other partner does alternating shoulder taps.

Part 3. Ring of fire decline merkins. Person at end runs to 50 yard line while everyone else does alternating shoulder taps on block. Once person gets back, he counts 10 downs for decline merkins. Repeat until every person has gone.

MARY: LBCs w/ block, In & Outs w/ block, modified In & Outs w/block, Heels to Heaven w/ Block, Pickle Pounders w/ Block ANNOUNCEMENTS: Dolly Sods camping trip, Road cleanup.
COT: In a world of hate, spread love. Please.

DATE: 2022-04-05
AO: Freestate
Q: Horshack
PAX: Butter
FNGs: Cannoli, Lefty
COUNT: 4
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 17 IC
• Arm Circles x 10 each way IC
• 2 laps – Indian Run with High Knees on the sides
• Mountain Climbers x 12 IC
• Toy Soldiers x 13 IC
• Monkey Humpers x 14 IC
• Cherry Pickers x 14 IC
THE THANG:
Playground of Pain x 2 rounds (45 on / 15 off)
• Dips
• Step ups
• Plank
• Derkins (round 1)/ Australian Pull Ups (round 2)
• Squats
Jacobs Ladder 7 – 5 – 3 – 1 between rounds

MARY: (Play U2 “Pride” https://music.apple.com/us/album/pride-in-the-name-of-love/1443184272?i=1443184298) Box Cutters x 20 IC (10 each way)
Side Crunches x 20 (10 each side)
Plank-o-rama 10-10-10-10-10
Leg Lift Rosalitas x 15 IC
X Factors x 18 IC

6 minutes of Stretching – brought to us by @Butter (Thank you!!)

ANNOUNCEMENTS:
April 23rd: Day After Earth Day Road Clean up on MacArthur Blvd – w/ other AOs in their neighborhoods April 23rd: Q-School Begins (three successive Saturdays)
April 29 – May 1: Backpacking Trip (details forthcoming)
May 15 – 21: Capital Tour CSAUP
Memorial Day May 30: Murph WOD
Memorial Day May 30: F3amily Picnic
June 4 – 5: Dad’s Camp
March 2023!! Grow Ruck DC

COT: Play U2 “MLK”
Martin Luther King
Murdered on April 4th 1968 – the night before, he had a fever and almost didn’t speak, this is from the end of his speech from April 3rd
“It really doesn’t matter what happens now. I left Atlanta this morning, and as we got started on the plane, there were six of us, the pilot said over the public address system, “We are sorry for the delay, but we have Dr. Martin Luther King on the plane. And to be sure that all of the bags were checked, and to be sure that nothing would be wrong with the plane, we had to check out everything carefully. And we’ve had the plane protected and guarded all night.”
And then I got to Memphis. And some began to say the threats, or talk about the threats that were out. What would happen to me from some of our sick white brothers?
Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it doesn’t matter with me now. Because I’ve been to the mountaintop. And I don’t mind. Like anybody, I would like to live a long life. Longevity has its place. But I’m not concerned about that now. I just want to do God’s will. And He’s allowed me to go up to the mountain. And I’ve looked over. And I’ve seen the promised land. I may not get there with you. But I want you to know tonight, that we, as a people, will get to the promised land. And I’m happy, tonight. I’m not worried about anything. I’m not fearing any man. Mine eyes have seen the glory of the coming of the Lord.”