Category: Uncategorized

DATE: 2022-03-16
AO: Aerie
Q: Chasqui
PAX: Haggis, Rocketman
FNGs: None
COUNT: 3
WARMUP:
1.5 Football Loop
20X Side Straddle Hops- motion: outside/forward
10X Michael Phelps
10X Arm Circles
20X Mountain Climbers
10X2 Forward + Backwards Lunges switch Right/Left
10X Squats

THE THANG:
Coupons: 20/20/25lbs.

Stage 1:
25X Big boy sit-ups with coupon
25X American Hammer with coupon
15X Flutter Kicks
10X Side Plank: right/left arm with coupon

1 Full Loop – Jog
10X Burpees with coupon press – switch arms @ 5 count
30 second count plank

Stage 2:
15X Forward Lunges: right/left with coupon curl & press
10X Merkins + coupon rows left/right 5/5
20X Side Squats with coupon- left/right
20X 1 leg deadlift with coupon – left/right

1 Full Loop – Jog
10X Burpees with coupon press – switch arms @ 5 count
30 second count plank

MARY: Mix stretching

ANNOUNCEMENTS:
3/19: 2.0 workout

COT: No Pain No Gain 💪🏼

DATE: 2022-03-16
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Kodiak, Fish Fry, vplaxico, Maj. Payne, Poe, Disco, 3 mile FNGs: attaché the Slack slacker.
COUNT: 10
WARMUP: Arm circles, Cherry picker/seal clap, WMH, SSH, fellowship lap
THE THANG: many rounds of bear crawls to the 18 accompanied by murder bunnies, murder bunny merkins, chest press, skull crushers, squats, and the like; fellowship lap #2; bunny hop over coupons; railroad tie burpees.
MARY: Low plank then boat pose – count around the circle, LBCs, J-Lo, and T-stabilizers (courtesy of @fishfry, @3 mile, and @disco, respectively). Childs pose, frog pose, cobra.
ANNOUNCEMENTS: Ruck of the month: 16 April Manassas Natl. Battlefield. CoQs @Rocketman and @chasqui. Weekly ruck 5:30 Sunday at N.Side Social. @Magoo Q (no beatdown). Shenanigames tomorrow!
COT: In describing his private opinion of quantum physics Einstein wrote that “God tirelessly plays dice under laws which he has himself prescribed.” Billions of random events have placed us in an amazing world, in what may be the height of civilization and abundance. However you think we arrived at this good fortune, appreciate it. Be thankful. Be in awe.

DATE: 2022-03-15
AO: Delphi
Q: Nano
PAX: Pop Fly, Rambler, Dunder, Hoolihan, Juneau
FNGs: None
COUNT: 6
WARMUP: Ran 1 mile to get the juices flowing. This included some side shuffles, butt kickers, high knees, and ended with 2 laps of RickyBobby. To finish the warmup we did some Michael Phelps, arm circles, merkins, and Hightower hip flexor stretches
THE THANG: Following the Ricky Bobby concept, the pax completed two half laps of the field with everyone doing the same exercise and the last person sprinting (or bear crawling) to the front.

Exercises included:
Burpees, air squats, merkins, calf raises, squat jumps, burpees, reversees, squat jumps, air squats, calf raises, and ended on merkins.

On to the wall for sitting and passing. Without a coupon to pass, we passed along our favorite desserts, cakes, sports, etc.

MARY: Yes
ANNOUNCEMENTS: Shannigames this Thursday for St. Patrick’s Day

COT: Enjoy the complexity of the world around you; the uncertainty of what will be and what will happen is truly the spice of life. Instead of fear or anxiety, proceed with faith, enjoy the fellowship, and keep moving forward.

DATE: 2022-03-14
AO: Horizon-Ao
Q: sticks
PAX: Booking, Kodiak, Old Bay, Disco, Magoo, 3 mile, Mr Haand, Brown Bag, Yardbird FNGs: attache
COUNT: 11
WARMUP: SSH, WMH, CP, Imperial Walkers, Hillbillies, Stretching THE THANG:
Set 1 – 3x’s
– Stair Sprints
– Box Jumps – 1 minute
Set 2 – 3x’s
– Hill Sprints
– Push Ups / Dips / Plank – 1 minute
Set 3 – 3x’s
– Pull Ups
– 3 step
Ring of Fire
MARY:
Flutter Kicks, American Hammers, LBC’s
ANNOUNCEMENTS:
Ruck was fun this weekend
COT:
Ready for Spring!

DATE: 2022-03-14
AO: Patriot
Q: Lucius
PAX: 2 percent, CableGuy, Ice Tea, Jenner, Lazlo, Maj. Payne, My Space, Shake and Bake, Spokes, Wedding Singer FNGs: None
COUNT: 11
WARMUP:
SSH, LBACs, Michael Phelps, Downward Dog, Cobra Kai, Cherry Pickers, Moroccan Night Clubs

THE THANG:
PAX performed a non-interrupted mile, as follows:
– 100 m Bear Crawl (like a bear)
– 100 m Everest Climb (lunge step, lunge step, squat)
– 100 m Railroad Ties (jump over PAX in plank at 3-5 m intervals) – 100 m CB Pass (PAX pass CB to neighbor, then Ricky Bobby)
– 100 m CB rifle carry (CB carried like a rifle)
– 100 m Bear Crawl
– 100 m Everest Climb
– 100 m Railroad Ties
– 100 m CB Pass
– 100 m CB Rifle Carry
– 100 m Bear Crawl
– 100 m Everest Climb
– 200 m Mosey
– 200 m CB carry

MARY:
Flutter Kicks

ANNOUNCEMENTS:
– Shenanigames this Thursday.

COT:
At the beginning of every workout, we encourage the PAX to “modify as necessary” to avoid injury or overwork. This morning, we modified the monthly challenge mile to include some fun exercises. As you go on with your day, consider what routines to modify in other areas of your life.