Category: Uncategorized

DATE: 2022-03-08
AO: Delphi
Q: Juneau
PAX: Hightower, Rambler, Pop Fly, Hoolihan, Gadget, Bluegrass, Dunder, Nano FNGs: None
COUNT: 9
WARMUP: SSH, Willy May Hays, Cherry Pickers, Michael Phelps,
Thunder Struck: continuous SSHs while conducting a burpee every time thunder is said THE THANG:
-11s with burpees and merkins
-20 merkins, 20 overhead press, 20 big boy sit-ups, then 18, 16, etc to 0. MARY: round robin
ANNOUNCEMENTS:
-Tri-state ruck this weekend
-roadside cleanup on April 23
COT: practice active listening at home, at work, and around town. Truly empathize with those around you.

DATE: 2022-03-08
AO: Freestate
Q: Horshack
PAX: Winston, Deagle, ShowMe, Butter
FNGs: Sherlock, Cannoli
COUNT: 7
WARMUP: (an extra one for Winston “to grow on”)
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 15 IC
• 2 laps w/ Karaoke
• Mountain Climbers x 15 IC
• Cherry Pickers x 15 IC
• New Exercise in honor of Winston’s 50th – The Elephant Walk

THE THANG: The Filthy Fifty – with “one to grow on” for Winston – single count 1. 50 Burpees
2. 50 Toe touch squats
3. 50 Merkins
4. 50 alternating lunges
5. 50 LBCs
6. 50 Chest Press
7. 50 kettlebell swings
8. 50 Curls
9. 50 Skull Crushers
10. 50 Calf Raises

MARY: (OLD FART – one extra for Winston)
• O Outlaws x 10 each direction IC
• L Leg Lift Rosalitas x 20 IC
• D Dying Cockroach x 15 IC
• F Freddie Mercuries x 15 IC
• A American Hammers x 10 IC
• R Reverse Crunches x 15 IC
• T Travolta Plank-o-rama

ANNOUNCEMENTS:
• March 12: Tri-state ruck this Saturday – details were sent on What’s App. • Q-School begins in April – the goal is to expand our Q rotation to at least 9
• Next Adopt a Road Clean Up will be on Saturday April 23 – this will coincide with Earth Day convergence with the other 4 AOs in the Capital Region that have adopted roads.
• Our last clean up will be the first Saturday in June so students can turn in their SSL forms and get credit

COT: The Aging Process catches up with Winston on his 50th Birthday
• Gifts – stuff that BlackDiamond, Cannoli, Butter and I have found helpful since turning 50 • Limerick from Horshack (will post Deagle’s on Slack)
o There once was a man his wife called Chet
o As a youth into bar fights he did get
o But now during Deagle’s exercises he balks
o And gets less pleasure from elephant walks
o Since Winston’s saggy ass has a bidet to set
• Toast with a shot of Guinness

NAME-O-RAMA … RESP3CT for Winston

DATE: 2022-03-07
AO: Farm
Q: Louis
PAX: Chile, Infinity
FNGs: None
COUNT: 3
WARMUP: SSH, Arm Circles, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers

1 lap around soccer field

THE THANG: EMOM – 9 Minutes

5 x Coupon Squat Presses
10 x Coupon Merkins – Alternating hands on the block

1 lap around soccer field

EMOM – 10 Minutes

5 x Coupon Skull Crushers
10 x Coupon Squat Presses

1 lap around soccer field

MARY: LBCs, Flutter Kicks, Side Crunches
ANNOUNCEMENTS:
COT: “The strength of a man’s virtue should not be measured by his special exertions, but by his habitual acts.”

Blaise Pascal (19 June 1623 – 19 August 1662) was a French mathematician, physicist, inventor, philosopher, writer, and Catholic theologian.

DATE: 2022-03-01
AO: General
Q: Jenner
PAX: Trolley, petro, fist pump, Hard Knox, SubPrime, 2 percent, Yard Sale, Faceplant FNGs: None
COUNT: 12
WARMUP: Side Straddle Hops, Michael Phelps, Imperial Walkers, mosey, Cherry Pickers, mosey, Burpees, mosey, Arm Circles, mosey, Merkins, and more mosey.

Oh, and during the mosey, one PAX had to grip a towel threaded through a kettle bell alternating hand grip only once between warm up stations.

THE THANG: Once at the Mosaic District Park 0.8 miles away, find a concrete ball and do Step Up Triple Pump Calf Raises x 10 and then Bulgarian Split Squats x 20 each leg.

Split the PAX into Team 1 and Team 2. Team 1 hangs on the rock climbing wall with two feet and one arm alternating while Team 2 performs 10 burpees. Flip flop. Rinse and repeat-o.

Then follow the leader bear crawls over and around the hills. If the dew makes the hill too slippery, then help a fellow PAX up and then feel free to act like a seal on the way down.

Sprint and paint the lines of the criss crossed turf area that is the size of half a basketball court.

Team 2 traverses the rock climbing wall horizontally navigating the 90 degree elbow while Team 1 repeats the bear crawl and sprint circuit. Flip flop.

Perform Al Gore while waiting for the six. Add up everybody’s fall from the rock wall traversal (30) and perform that many Merkins.

Mosey back and continue a hodgepodge of exercises, such as Burpees x3, One Armed Derkins x 5 each arm, and Jump Steps Ups x 5, at various stops and intersections alternating the PAX who is carrying with one hand the towel wrapped kettle bell.

MARY: Boat and Canoes for forever.

ANNOUNCEMENTS: Dad’s Camp in April and Shenanigames March 17.

COT: The forearms are one of those muscles that you always exercised when you were at the gym just by gripping the bars. But as we get into busy lives we have fallen out of the gym habit and fallen into free, outdoor exercises where we don’t have the same routines. So be mindful of getting back into some of your old habits that were good when you were younger like working out your forearms frequently, wooing your partner when you were first dating, or working hard with a thirst for learning and talking with people when you first started your career.

DATE: 2022-03-06
AO: Mor-Ruck-Ing
Q: Rambler
PAX: Old Bay, Magoo, Kodiak, Lazlo, Infinity
FNGs: None
COUNT: 6
WARMUP: SSH, CP, WMH
THE THANG: 6 Miles Westbound Loop. Several stops for quick beat down. All hills (up and down) were approached with additional “speed”. Beat down stops where POW Flag was visible included favorite “no surrenders”. Stop 1. 46 Squats, Stop 2. 46 Overhead Press and Hillbillies, Stop 3. Rucksack Swings & Merkins, Stop 4. 30-X-arm/leg toe touch, 20-squat-jumps, Stop 5. Step Ups, Stop 6. No Surrender, Stop 7. More No Surrenders MARY: Final shuffle back to start at NS2
ANNOUNCEMENTS: Ruck challenge coming up – tri-state event.
COT: Season of Lent. Reflect on sacrifice, suffering. Prayers for families in Ukraine and around the world in great need.