Date: 2024-12-02
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton
FNGs: None
COUNT: 1
WARMUP: Ruck
THE THANG: Ruck
MARY: Ruck
Tags: ao-the-bullpen, Peloton
mother-ruck-ing Frozen Ruck loop
Date: 2024-12-01
AO: mother-ruck-ing
Q: Hightower
PAX: Ice Tea, Lazlo, Shake ‘n’ Bake, Strange Brew
FNGs: None
COUNT: 5
WARMUP:
Moving forward to stay warm
THE THANG:
3.5 mile loop
MARY:
Merkins with runners
ANNOUNCEMENTS:
Tens worth considering??
COT:
Let’s do this again
Tags: mother-ruck-ing, Ice Tea, Lazlo, Shake ‘n’ Bake, Strange Brew
atlantis Thanksgiving Beatdown
Date: 2024-11-26
AO: atlantis
Q: Deflator
PAX: Hammerhead, SAAS, Infinity, Windtalker, Smokey, Sorry – forgot the name of the PAX in the right in the pic FNGs: None
COUNT: 7
WARMUP: normal stuff
THE THANG: moseyed to the hardly used steps at the ballpark and did exercises that spelled out Thanksgiving, going up and down the steps in between.the trick was we had to keep moving and not stop else 5 burpees were penalty. MARY: minimal
ANNOUNCEMENTS: nada
COT: we felt good stopping finally, find ways to do so in this busy season.
Sorry for the late backblast
Tags: atlantis, Hammerhead, SAAS, Infinity, Windtalker, Smokey, Sorry – forgot the name of the PAX in the right in the pic
social-distance Chilly start to December
Date: 2024-12-01
AO: social-distance
Q: Booking
PAX: Big Short, Bone, CableGuy, Speedo, Popeyes
FNGs: None
COUNT: 6
WARMUP:
THE THANG: 6.65 quick paced miles through Falls Church
MARY: 42 merkins
ANNOUNCEMENTS:
COT: Good work on a cold post-Thanksgiving run
Tags: social-distance, Big Short, Bone, CableGuy, Speedo, Popeyes
freestate T Roosevelt workout part VI
Date: 2024-11-30
AO: freestate
Q: Birdman
PAX: Deagle, Baguette, Pigeon, Winston, Groundskeeper, ShamWow, Dungeon Master, Runner-Up (Pittsburgh), Ender, GQ, Brony FNGs: None
COUNT: 12
Warmup
SSH X 20 IC
Imperial Walkers X 15 IC
Mountain Climbers X 15
Cherry Pickers X 20 IC
THE THANG Hills with Coupon carries and bear crawls 4 Hills
Carry coupons 100 yards to top of hill
Begin run (under 2 miles)
every 3 minutes drop and give either 14 Merkins or 7 burpees 4X 100 yards of slow lunges
Team hill climb up 4X
Start with coupons on top of hill spread out. Team walks down the hill to run up.
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill…
Coupon exercises
Squats 4X 10
Curls 6X 10
Overhead presses 2X 10
Skull Crushers 1X 10
6 MoM
Flutter Kicks X 15 IC
LBCs x20
Pigeon’s Pickle Pointers
Crabby Winston Crabwalk-kicks
COT
Tags: freestate, Deagle, Baguette, Pigeon, Winston, Groundskeeper, ShamWow, Dungeon Master, Runner-Up (Pittsburgh), Ender, GQ, Brony
F3 The Capital 