Category: Uncategorized

Date: 2024-04-17
AO: apollo
Q: Bluegrass
PAX: Obadiah, Nano
FNGs: None
COUNT: 3

WARMUP: Standard stretch plus a lap

THE THANG:
Complete total below in smaller chunks, run to 50 yard line and back between sets 25 burpees
30 big boys
35 thrusters
40 squats
45 curls
50 merkins
1 lap

MARY: 10 rounds of Tobata Mary 40 sec on/ 10 sec off

ANNOUNCEMENTS: bon-a-thon and Murph are comin!

Next Wednesday, Apollo is celebrating our final post! Let’s have a party. Need a crowd.

COT: If a Task can be performed by one man, than there is no reason to form a Team. But when it is too complicated or difficult for a single person acting alone, then people must combine to see it through. And as soon as they do–BOOM–a Team is formed, whether they realize it or not, for a Team is nothing more than a Proximate combination of two or more people formed to perform a specific Mission for the benefit of a Community, an Organization or both.

Tags: apollo, Obadiah, Nano

Date: 2024-04-16
AO: delphi
Q: Rocket
PAX: slider, Obadiah, Megatron, Crop Duster, NOAA, Nano, Blue Steel, Pop Fly, Mounthe, K-Pop, Rocket, Candles FNGs: None
COUNT: 12

WARMUP: typical stuff: SSH, Michael Phelps, Cherry Pickers, world’s greatest stretch, short mosey THE THANG: blackjack.

20 pushups
Run 100 yards
1 sit-up
Run 100 yards

19 pushups
Run 100 yards
2 sit-ups
Run 100 yards

Follow pattern until 1 push-up and 20 sit-ups
Total of 210 pushups, 210 sit-ups, and about 2.25 miles

Those that needed extra credit lunged to 50, moseyed 50, leap frogged to 50, moseyed 50 MARY: not enough time
ANNOUNCEMENTS:
Boneathon – May 26th
Convergence – June 1
Dads camp – June 8
Monthly challenge- post outside region
Saturday – 20 April road cleanup

COT: if you can’t get out of it, get into it!

Tags: delphi, slider, Obadiah, Megatron, Crop Duster, NOAA, Nano, Blue Steel, Pop Fly, Mounthe, K-Pop, Rocket, Candles

Date: 2024-04-16
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, FIFA, Pigeon, Shepherd
FNGs: None
COUNT: 6

DATE: 2024-4-15
AO: Freestate
Q: Dungeon Master

WARMUP:
• SSH x 20 IC
• Frankenstein X20 OYO
• Imperial walkers x 15 IC
• Swongbillies x15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck rotations
• Willie Maes x 10 IC
• Cherry Pickers x 10 IC

THE THANG:
• Get coupons . . .divide in two groups. Pacers run about 300 feet while other group does exercise:

• Curls (with coupon)
• Forward Lunge
• Half-plank
• Repeat 1x

• Squat (with coupon)
• Dips
• Bend-over row (with coupon)
• Repeat 1x

• Sit-ups feet against wall
• Chair-sits
• Overhead press (with coupon)
• Repeat 1x (if you have time)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x10 IC
• LBCs x 15 IC
• Reverse crunches x15 IC
• Scissors x 15 IC

ANNOUNCEMENTS: thirsty Thursday at Inn of Glen Echo, 6:30pm

COT: mental illness awareness

Tags: freestate, Bachelor, Cannoli, FIFA, Pigeon, Shepherd

Date: 2024-04-15
AO: mondaynightruckers
Q: Rocketman
PAX: Trifecta, Jetstream
FNGs: None
COUNT: 3
THE THANG: 4.3 miles with a selection of coupons (small and medium sized sandbags). Kudos to Trifecta for carrying The Baby the whole way!

ANNOUNCEMENTS: Look for local stuff coming up soon!

COT:

This you know, my beloved brethren. But everyone must be quick to hear, slow to speak and slow to anger; 20 for the anger of man does not achieve the righteousness of God. 21 Therefore, putting aside all filthiness and all that remains of wickedness, in humility receive the word implanted, which is able to save your souls.

James 1:19-21

Tags: mondaynightruckers, Trifecta, Jetstream

Date: 2024-04-16
AO: thegeneral
Q: Hobbyhorse
PAX: sticks, Papi, Spud, Animal, Apples, Lazlo, citrus, Traveler, Toolbox, bogey FNGs: None
COUNT: 11
WARMUP: SSH; I-Walk; Hill-B; Michael P; Arm Circles; RVE; WMH; DownDog; Lap
THE THANG: Start from goal line for pyramid of first to flag exercises and jog back to goalline: Bear crawl to 25: 25 merkin
Bear crawl to 25: 25 flutter kick cadence
Bear crawl to 25: 25 calf raise
Backwards run to 50: 50 merkin
Backwards run to 50: 50 WW2
Backwards run to 50: 50 squat
Run to opposite goal/100: 100 merkin
Run to opposite goal/100: 100 LBC
Run to opposite goal/100: 100 SSH (single count)
Karaoke to 50: 50 airpress
Karaoke to 50: 50 heal tap (single count)
Crawl bear to 25: 25 merkin
Crawl bear to 25: 25 calf raise
MARY: FM; Flutter (hands to sky); Am Hammer; Donkey; Dog
ANNOUNCEMENTS: Bone-a-thon; Murph; Convergence in early June TBD date
COT: Measuring your goals is important, but don’t over-index for the goals you measure and forget the important things you don’t measure.

Tags: thegeneral, sticks, Papi, Spud, Animal, Apples, Lazlo, citrus, Traveler, Toolbox, bogey