Category: Uncategorized

Date: 2025-02-21
AO: terrapin-station
Q: 2 percent
PAX: meister, Legacy, Lazlo, Robo, Goldfish, Gherkin, Fitz-Hume, Hobbyhorse, Kodak FNGs: None
COUNT: 10
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch

THE THANG:
Fellowship lap around the parking lot

Cocaine Bear Crawls

PAX split up into 2 groups and alternated between 2 rounds of pull ups (max effort) and 10 second pull up holds while second group took a lap around the school

Back to the blacktop for some coupon work with an emphasis on hip strength & balance: • Calf raises single leg – 20 reps each leg
• Slow squats w/ coupon- 20 reps
• Single leg step ups – 20 reps each leg
• Single leg Sidestep ups – 20 reps each leg
• Single leg hip raises (tap at the ground) – 20 reps each leg • 2x Glute bridge with leg out straight 20 second hold
• Glute bridge with coupon – 20 reps
• Side raises – hold for 3 seconds – 10 reps each leg

MARY: Circle of Thrust – too beautiful to describe

ANNOUNCEMENTS: ARC

COT: Moment of mindfulness for 30 seconds. QIC asked the PAX to close their eyes, smile and think of something that brings them joy.

Tags: terrapin-station, meister, Legacy, Lazlo, Robo, Goldfish, Gherkin, Fitz-Hume, Hobbyhorse, Kodak

Date: 2025-02-21
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, sticks, Disco, Poe, Old Bay, Attache’, vplaxico FNGs: None
COUNT: 8
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG
– For part 1, PAX line up in plank position and pass the rucks to each other in an assembly line until the rucks reach point B the 50 – For part 2, PAX pass the rucks from point B to A passing them at waist level – merkins, squats
– For part 3, they will be passed from A to B but overhead.
– ring of fire – burpees, calf raises

MARY
– around the horn, Disco
ANNOUNCEMENTS:
– ARC
COT:
– This is my favorite F3 weather. Delusional? Possibly. Effective? Yes. Mindset is key, see if you can apply this positive and delusional thinking to improve your frame of mind in challenging life situations.

Tags: horizon-ao, Kodiak, sticks, Disco, Poe, Old Bay, Attache’, vplaxico

Date: 2025-02-21
AO: thepatriot
Q: Big Short
PAX: CableGuy, Boardwalk, SAAS, citrus, bogey, Bone, Ice Tea, Jag, Lucius, Rim Fire, Shake ‘n’ Bake, Smokey, Strange Brew, Wedding Singer, Hops, Spare Rib, Jones FNGs: 1 Jones
COUNT: 18
WARMUP: SSH, imperial walkers, hillbillies, arm circles, Elwoods, Don Quixotes, cherry pickers, Willie Mays heys, downward dog, WGS, cobra kai and child’s pose, followed by some jogging up and down the field while performing an assortment of stuff.

THE THANG: PAX divided into three groups for rounds of exercises. Each round consisted of running to the opposite goal line, performing one or more sets of exercises (once one PAX in a group reached the maximum number, that group would move to the next set), running backward to the start line and doing five burpees. – Round 1: 75 mercans
– Round 2: 75 squats and 75 shoulder taps (IC)
– Round 3: 75 mountain climbers (IC) and 75 flutter kicks (IC) – Round 4: 75 single count lunges and 75 dips
– Round 5: 25 mercans, 25 shoulder taps (IC), 25 hand release mercans and 25 dips

MARY: LBCs, dirty dogs, donkey kicks and Nolan Ryans

ANNOUNCEMENTS: ARC next weekend. Welcome FNG Jones!

COT: sometimes we make our own luck

Tags: thepatriot, CableGuy, Boardwalk, SAAS, citrus, bogey, Bone, Ice Tea, Jag, Lucius, Rim Fire, Shake ‘n’ Bake, Smokey, Strange Brew, Wedding Singer, Hops, Spare Rib, Jones

Date: 2025-02-20
AO: mondaynightruckers
Q: Chasqui
PAX: Stewie
FNGs: None
COUNT: 2
THE THANG:
Distance: 1hr, 3.1ish miles with heavy rucks 45-55lbs each, avg. 16-17 mins/mile.

Traveled around the Promenade and through the Wentworth Green community!

10 minutes into it we forgot about the cold!

Big up to Stewie for the last minute scramble to make it in on time.

ANNOUNCEMENTS:
Keep the POP UP’s going!!

COT: “Put yourself in their shoes” “Take a second to see things from the other side” “There is always more than meets the eye”
– We all heard these before and sometimes we may react too quick and be blindsided by one side. Strive to have a clear view of the full spectrum.

Tags: mondaynightruckers, Stewie

Date: 2025-02-19
AO: ao-the-bullpen
Q: Peanuts
PAX: Crop Duster
FNGs: None
COUNT: 2
WARMUP: painful
THE THANG: Tabata workout 4 rounds of 4 upper body exercises; mosey intermission to the snack bar; repeat Tabata for lower body MARY: no time
ANNOUNCEMENTS: cropduster is cool
COT: we motivated each other and made fun of NOAA and Blue Steel

Tags: ao-the-bullpen, Crop Duster