Category: Uncategorized

Date: 2024-03-12
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream, Trifecta
FNGs: None
COUNT: 4

WARMUP: none
THE THANG: 4.8 miles on mix of sidewalks
MARY: nope
ANNOUNCEMENTS: Looking for monthly larger ruck events and GoRuck events later in the year COT: Be deliberate. Focus on ur kiddos.

Tags: mondaynightruckers, Rocketman, Jetstream, Trifecta

Date: 2024-03-09
AO: freestate
Q: Birdman , Deagle
PAX: Horshack, FIFA (F3 The Capital), Pigeon, Cannoli, Deagle, Iron Dome FNGs: None
COUNT: 7
F3 Run day Fun day Yes please!

WARMUP:
– SSH x 15 IC
– Imperial Walkers x 15 IC
– Cherry Pickers x 15 IC
– other 15 IC

THE THANG: 4 mile run with stops for

Squats x 50 OQ
Merkins x 30 OQ
Dips x 20 OQ
Burpees x 10 OQ

MARY:
– Dying Cockroach x 15 IC
– American Hammer x15 IC
– Shoulder Taps and other X10 IC
– Box Cutters both ways x15 IC
– Merkins x10 IC
– Push through x15 IC
– Reverse Crunches x15 IC

Tags: freestate, Horshack, FIFA (F3 The Capital), Pigeon, Cannoli, Deagle, Iron Dome

Date: 2024-03-12
AO: thegeneral
Q: Hard Knox
PAX: Gherkin, Lazlo, Toolbox, citrus, Defiance, Hobbyhorse
FNGs: None
COUNT: 7

WARMUP: Usual
THE THANG: 100 Air Squats, 90 seconds of plank, 80 LBC, 70 toy soldiers, 60 box steps, 50 Merkens, 40 lunges, 30 dips, 20 Burpee, 10 pull-ups MARY: Flutter Kicks
ANNOUNCEMENTS: CSUP Coming Up
COT: carry each other’s burdens, we can’t do it alone. We need help, too, rely on friends and intentional fellowship, be vulnerable.

Tags: thegeneral, Gherkin, Lazlo, Toolbox, citrus, Defiance, Hobbyhorse

Date: 2024-03-06
AO: theaerie
Q: Rocketman
PAX: Stewie, Lonestar
FNGs: None
COUNT: 3
WARMUP:

SSH
Windmills
Mtn Climbers
Willy Mays Hayes

THE THANG:

Cycles down the field:
First PAX pulls the sled 30 yards forward then 10 back.
Remaining PAX perform an action until the first PAX returns to the 10 yard line. Remaining PAX mosey forward and rotate to the next PAX.

Actions:

Merkins
Bonnie Blairs
Big Bois
Freddy Mercuries
Dive Bombers
Forward lunges
Calf Raises
Carolina Dry Docks
Squats
XYs
Once complete, everyone moseys backwards while handing off the sled every 10 yards

COT:

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

Ecclesiastes‬ 4:9-‬10‬‬‬

Tags: theaerie, Stewie, Lonestar

Date: 2024-03-12
AO: atlantis
Q: Infinity
PAX: Hammerhead, Deflator, Forceps, B-String, Windtalker, Bunion FNGs: None
COUNT: 7

WARMUP: Imperial Walkers, Michael Phelps, Don Quixotes, Willie Mays Hayes, and T-Claps
THE THANG: Mosey to the Nationals Stadium Stairs for various exercises at the bottom and top of the stairs with a run up or down the stairs in between, including – burpees and squats conducted per Jacob’s Ladder,
– Derkins,
– T-claps,
– Carolina Dry Docks,
– Little-bitty Arm Circles with leg raised,
– Peter Parker Push-ups,
– Copperhead Squats,
– Clapping Merkins, and
– Diamond Merkins.
Mosey back to start, pausing on the boardwalk for some Raise the Roofs.
MARY: Flutter kicks, Side Crunches, Dr. W’s, Leg Raise Ring of Fire, and American Hammers.
ANNOUNCEMENTS: Nantan announced Qsource (see Slack). VQ by Windtalker next week!
COT: This prayer is done at Gonzaga High School in DC after every workout by the football team in the weight room. A captain/older leader on the team will lead the prayer and recite the lines as the other teammates repeat each line after them.

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
May change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

Tags: atlantis, Hammerhead, Deflator, Forceps, B-String, Windtalker, Bunion