DATE: 2022-03-09
AO: Patriot
Q: Spokes
PAX: Booking, CableGuy, Ice Tea, Big Short
FNGs: None
COUNT: 5
WARMUP:
Line Up on Goal Line
* Side Straddle Hop
* Hillbillies
* Imperial Walkers
* Little Bitty Arm Circles
* Cherry pickers
* Downward Dog
* Worlds Greatest Stretch
* Cobra Kai
* Child’s Pose
THE THANG:
* Lunges for 50 yds
* 20 Merkins
* Back Lunges for 50 yds
* 20 Merkins
* Side Lunges
* 20 Merkins
* Lunges for 50 yds
* 20 Merkins
* Back Lunges for 50 yds
* 20 Merkins
* Side Lunges
Grab Coupons (Pairs of 2)
* Run 50 yds
* Rows
* Overhead Press
* Kettle Bell Swings
* Atlas Shrugs
MARY: big boys, flutter kick, dead bugs, lbcs, …
ANNOUNCEMENTS: Boneathon, Upcoming Hike in WV, Something about Xmas in December
COT: Rest, it is Important, that’s not watching TV or thumbing through your social media feed, it’s about time without distractions to let your mind release
Rust Never Sleeps or Iron in the Rain
DATE: 2022-03-09
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Disco, Kodiak, Lazlo, Infinity
FNGs: None
COUNT: 6
WARMUP: Seal clap cherry picker, WMH, high kick, lunge twist
THE THANG: Two or more pax carry one or more weights in various uncomfortable positions; remaining pax KB swing, jump rope, traveling squat, squat pulse, caterpiller ‘merkins, and monkey humpers MARY: Airplane, T-stabilizer
ANNOUNCEMENTS: Tri-State Ruck, Saturday 6 am, Madison Community Center (No beat down! Beautiful weather “guaranteed”) 8 AOs in 8 days (see @infinity for details, you masochistic animals)
COT: Woke up to heavy rain and thought, “nobody in their right mind is going to be there.” (sad face). I was at least partly wrong because five great HIMs slogged through the field with me. No sanity check required. Stay strong guys!
Winner Rewarded with Free Burpees
DATE: 2022-03-09
AO: Compound
Q: Faceplant
PAX: Zeus, Yardbird, Roddick
FNGs: None
COUNT: 4
WARMUP: Mosie to garage, 20 SSHs, 10 MCs, 20 Arm Circles, 10 Michael Phelps, 20 air squats, 10 Willy Mays Haze, 10 cherry pickers
THE THANG: 6 stations with bear crawl from station to station: pull ups, LBCs, burpees, monkey jumpers, push ups with shoulder taps.
Completed 2cycles with jogs in between
Did some sprints followed by burpees until the full pack arrived. Hence, the winnner won free exercise/burpees MARY: rounds robin: 25 big boys, 25 flutter kicks, 15? Fire Hydrants ANNOUNCEMENTS: Olympus Thurs and Sat. Rolling Stone on Thurs!
COT:All Olympic athletes have the same goal of winning the Olympics. Though there are some genetics, the training system is what’s key here. Not the goal. Set up systems that sets you up for success. -I can’t remember the book I saw these thoughts in but I found that observation helpful.
3.0
DATE: 2022-03-08
AO: Atlantis
Q: Riot
PAX: Infinity, Grease Monkey, Hammerhead, True North, Rogue, Deflator FNGs: None
COUNT: 7
WARMUP:
25 SSHs
20 Don Quixotes
20 Michael Phelps
20 Willy Mays Hayes
THE THANG:
Mosey
30 Squats
30 Merkins
Mosey
30 CH Squats
30 4 Count Merkins
Mosey
30 Spider-Man Squats
30 Fingertip Merkins
Mosey
30 Jump Squats
30 Shoulder taps
Bataan Death Crawl – An Indian Run with bear crawls.
30 LBCs
Mosey
30 Squat Jacks
30 Plank Jacks
Mosey
30 Dips
Mosey
30 Freddy Mercuries
MARY:
Mary-o-Rama
Pax each picked their favorite Mary
ANNOUNCEMENTS:
Tri-State ruck is coming up this weekend.
COT:
Why the strange obsession with 30 reps? M is pregnant with our 3.0. Excited to share that with the Pax.
Clueless?
DATE: 2022-03-08
AO: General
Q: Lazlo
PAX: citrus, 2 percent, Booking, Jenner, Fairweather, Toolbox, Trolley, Hard Knox FNGs: None
COUNT: 9
There was drama at The General today. He was dead. They all showed up, usual time, usual place, but the Q was dead. Nobody knew how it happened, but dammit they were going to find out.
WARMUP: SSH, imperial walkers, hillbillies, Moroccan night clubs, mountain man poopers, cherry pickers, downward dog, mosey across the field to leave some cards but don’t leave the cards
THE THANG: Fortunately, the dumb killer left a list of ideas behind, written on index cards. Where he’d do it, how he’d do it, and how he’d get away. But there were too many cards. In fact, there was a set of three cards every 10 yards, across the whole field. They needed those cards. (Actually they weren’t left on the field. It was windy. We modified.)
A PAX was named and drew three cards. But to get his cards, we had to do the getaway movement until we got to the location (one of the 10-yard lines), then do the exercise. Being a random drawing, not even the Q knew how far we’d have to go or what order we’d go in. But the PAX made it. We got all 9 sets of cards (from the 10yd line to the 90yd line, going back and forth as needed depending on the order we drew the cards. The movements and exercises were: -Bear crawl
-Crawl bear
-Lunge
-Reverse lunge
-Crab walk
-Duck walk
-Broad jump
-Frankenstein walk
-Mosey
-20 merkins
-30 BWS
-5 Absolutions
-8 Burpees
-15 Bobby Hurley’s
-30 LBCs
-30 OH claps
-20 Dry docks
-20 WWIs
With all the cards collected, it was time to solve the mystery. The Q knew the right answer. He was the victim of course. We went around the circle, and each PAX guessed the location, exercise, and getaway. First, @toolbox figured out that the killer got away with a Frankenstein walk. Then Fairweather (I think) figured out that it was the Absolutions that killed the Q. Finally, it was @2 percent who knew the whole story. Because of course, he was the killer. He killed the Q with Absolutions, at the 20 yard line, and got away doing the Frankenstein. Well done, men.
MARY: flutter kick, side raises, toy soldiers
ANNOUNCEMENTS: Watch for F3, The Capital Tour, 2022, coming soon to an AO near you.
COT: Today is International Women’s Day. We’re a men’s organization, but none of us would be here if it wasn’t for the women in our lives. Moms, M’s, daughters, sisters, neighbors, bosses, co-workers. Thank them.
