Category: Uncategorized

Date: 2025-06-29
AO: mother-ruck-ing
Q: citrus
PAX: Hobbyhorse, Lucius, Red Dawn
FNGs: None
COUNT: 4
WARMUP: no
THE THANG: 3.59 miles
MARY: no
ANNOUNCEMENTS: no
COT: We could all use a bit less uncertainty these days.

Tags: mother-ruck-ing, Hobbyhorse, Lucius, Red Dawn

Date: 2025-06-29
AO: mother-ruck-ing
Q: Peanuts
PAX: Gig Mikell, Rollingstone
FNGs: None
COUNT: 3
WARMUP:
THE THANG: Rucked around Lake Braddock. My Apple Watch said 3.5 miles MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Gig Mikell, Rollingstone

Date: 2025-06-28
AO: thefarm
Q: Trilogy
PAX: Moonshine
FNGs: None
COUNT: 2
THE THANG: 3+ mile Ruck around Sully
ANNOUNCEMENTS: Trilogy Q on Monday – bring a coupon
COT: Your ideas of acceptable activities change when you need to consider your family responsibilities.

Tags: thefarm, Moonshine

Date: 2025-06-28
AO: thesandlot
Q: Big Short
PAX: Spud, Defiance, citrus, CableGuy, Boardwalk, Klinger, Lucius, Shake ‘n’ Bake, Trademark, Mash FNGs: None
COUNT: 11
WARMUP: Standard stuff with some movement.
THE THANG: PAX moseyed across the street to the solar system at the park for HIIT with alternating rounds of dips and step ups. Then, short mosey to the basketball court for two rounds of ring of fire. For each round, one PAX would run around the court while the other PAX performed exercises: – First round: shoulder taps, mountain climbers, American Hammers – Second round: copperhead squats, mercans, American Hammers
Then, short mosey back to the solar system for more HIIT rounds of dips and step ups.

Mosey back to the turf field for two rounds of exercises. Each round consisted of three exercises, with 50 reps of each exercise. Once one PAX finished 50 reps, the group moved to the next exercise.
– First round: coupon curls, body weight squats, WWIIs. Then a lap around the field. – Second round: shoulder presses, lunges, flutter kicks.
MARY: N/A
ANNOUNCEMENTS: Ruck and Float coming up; Q needed for 9/11 stairclimb COT: know your limits

Tags: thesandlot, Spud, Defiance, citrus, CableGuy, Boardwalk, Klinger, Lucius, Shake ‘n’ Bake, Trademark, Mash

Date: 2025-06-26
AO: freestate
Q: Deagle
PAX: Winston, Horshack, Pigeon, Mumford, Mark Michael
FNGs: None
COUNT: 6
WARMUP:
– SSH x 25 IC
– Monkey Humpers x15 IC
– Imperial Walkers x 10 IC
– Hairy Rockets x10 IC
– Frankenstein x 10 each direction
– Willie Mays Hayes x10 IC
– Cherry Pickers x 15 IC
– Merkins, Plankjack, Merkins, Shoulder taps, Merkins x10
– Michael Phelps x 10 OYO
– Windmills x 15 IC

THE THANG:
Setup: 6 cones in the parking lot, ~10 yards apart (3 parking spots).
Group starts from one side of the parking lot and performs each routine once, from one side to the other:
1. Bear Crawl to the next cone, 1 Burpee, Bear Crawl to the next cone, 2 Burpees, continue to the other side (5 times, 10 burpees).
2. Forward Lunges to the next cone, 1 Star Jump, Forward Lunges to the next cone, 2 Star Jumps, etc.
3. Crawl Bear to the next cone, 2 Merkin, Crawl Bear to the next cone, 4 Merkins, then 6, 8 & 10…
4. Backward Lunges to the next cone, 1 Squat, Backward Lunges to the next cone, 2 squats, etc.
Stairs-suicide – up one section, 1 burpees, up 2 sections, 2 burpees, full round, 3 burpees

MARY:
– Dying Cockroach x 15 IC
– Reverse Crunches x15 IC
– Little Mermaid x 10 each side IC
– The Pinguin x15 IC
– Scissors x15 IC
– Leg lift Rosalita x10 IC+ 10 Flutters IC

ANNOUNCEMENTS:
Ruck-n-Float
Thirsty Thursday

COT:

Tags: freestate, Winston, Horshack, Pigeon, Mumford, Mark Michael