Category: Uncategorized

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potomac-rising Red White Blue USA

Date: 2024-07-03
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter, William Savage, Tiger Lilly
FNGs: None
COUNT: 5

WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers IC
20 Should taps IC
15 SSH IC
10 High knees IC
5 Mountain Climbers IC
10 shoulder taps IC

THE THANG:
Google Random Number generator determines which number we do

Red 1
13 original colony merkins SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia

White 2
Continental mosey

Blue 3
27 amendment squats (imperial walker squats) SC

U 4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC

S 5
50 state LBCs

A 6
15 federal department shuttle run

Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General

MARY:
50 lbc SC x2

ANNOUNCEMENTS:
Ruck and float coming up Sat Aug 3
Listen to (some podcast I can’t remember) about Justice Clarence Thomas – suggested by baguette

COT:
America will 248 years old tomorrow. A relative a baby in the history books but we’ve seen and done some crazy shit.

Tags: potomac-rising, Baguette, Promoter, William Savage, Tiger Lilly

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atlantis 60 seconds of fun

Date: 2024-07-02
AO: atlantis
Q: True North
PAX: Hammerhead, Windtalker, B-String, Deflator, Forceps, True North, MiniME FNGs: 1 MiniME
COUNT: 7
WARMUP: 10x arm circles out/up/forward, 20x trunk twists and willy mays hayes
THE THANG: 60 second refresh (20 second explanation/getting into position, 40 seconds of effort) for two sets of each series:

1a) mosey
1b) skater hops
1c) crunchy frogs
1d) perfect merkin
2a) toy soldiers
2b) burpees
2c) freddy mercury
2d) reverse plank
3a) lunge walk
3b) plank jack
3c) peter parker merkin
3d) hip thrust
4a) karaoke
4b) willy mays hayes with jump up
4c) derkin/erkin
4d) dips
5a) long jump
5b) michael phelps
5c) rockstar jumps
5d) imperial walkers

ANNOUNCEMENTS: 9/11 stair climb – see the channel
COT: Appreciate and be grateful for all the conveniences of modern day living. Stop and ask if you’re really putting that extra time not slaving away worrying about your next meal, washing dishes by hand, etc. to good use.

Tags: atlantis, Hammerhead, Windtalker, B-String, Deflator, Forceps, True North, MiniME

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thegeneral It’s like he was never gone

Date: 2024-07-02
AO: thegeneral
Q: Lazlo
PAX: citrus, Spud, Apples, Toolbox, Hobbyhorse, Robo
FNGs: None
COUNT: 7
He appeared like a ghost walking out of the shadows. We thought Toolbox had gone the way of the Trolley, but there he was in plain sight. Happy to have our brother with us for another month or so, but hoping he gets his move settled easily.

WARMUP: SSH, imperial walkers, hillbillies, willie mays hayes, cherry pickers, Moroccan night clubs, Michael Phelps, down dog, WGS THE THANG:
Part 1: Moving Jack Webb. Starting at one goal line, PAX bear crawl 10 yards, do 1 merkin, 4 OH claps; bear crawl to the 20, do 2 merkins, 8 OH claps; repeat to the opposite goal line for 10 merkins, 40 OH claps
Part 2: Musical Dora. Partner A runs to the 40 and back, Partner B does an exercise. Flapjack until the song is over, then change to a new exercise. They were: -BWS
-WWI
-Lunges
-Hello Dolly’s
Part 3: F3 Ultimate. The green team won.

MARY: flutter kicks, American hammers

ANNOUNCEMENTS: 9/11 stair climb

COT: Not much wisdom. The Q shared that one of his kids got caught in some shenanigans, and the challenges of parenting. Trying to enforce why rules and discipline matter and generally the importance of not being a moron, while trying not to overreact and potentially do long-term harm to the relationship, etc. If anyone has that figured out, please let me know!

Tags: thegeneral, citrus, Spud, Apples, Toolbox, Hobbyhorse, Robo

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mondaynightruckers James Long Ruck

Date: 2024-07-01
AO: mondaynightruckers
Q: Jetstream
PAX: Tron, Stewie, Trick Shot
FNGs: None
COUNT: 4
THE THANG: 4 miles around the James Long Park trails
ANNOUNCEMENTS:
– Food donation ruck: July 22nd
– Brew Ruck: End of July (TBD)
COT: Psalm 23:1-3 The LORD is my shepherd; I shall not want. He makes me lie down in green pastures. He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.

Tags: mondaynightruckers, Tron, Stewie, Trick Shot