Category: Uncategorized

Date: 2024-01-17
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Greenspan, John Kluge, Matcha
FNGs: None
COUNT: 4
WARMUP:
25 SSH iC
20 imperial walkers IC
12 Micheal Phelps IC

THE THANG:
Two groups
Group 1 does 5 sets of steps
Group 2 starts in on the below exercises
300 Squats
200 Merkins
100 Sit ups

MARY:
15 flutters
12 scissors
12 leg lift rosalitas
20 reverse crunches

ANNOUNCEMENTS:
COT:

Date: 2024-01-17
AO: thefarm
Q: Matthew – Running Man
PAX: Trolley, Squatter, Sparky, Chile, Infinity, F-No
FNGs: None
COUNT: 7
WARMUP:
Arm circles
SSHs
Calf raises
Willy Mayes Hayes
Beet pickers
Mosey on the ice

THE THANG:
Motivators
Tabata stations:
Star jumps
Dips
Squats
Step ups
Shoulder taps
Wall sits
Mountain climbers

MARY:
None

ANNOUNCEMENTS:
Wreath pickup Saturday morning
8 Mike hike February 8th

COT:
“When we love the Lord, obedience ceases to be a burden. Obedience becomes a delight.” -Joseph B. Worthlin

Date: 2024-01-15
AO: mondaynightruckers
Q: Rocketman
PAX: Stewie, Phaedrus, Jetstream, Haggis, Chasqui, Double Shot FNGs: 1 Double Shot
COUNT: 7
THE THANG:

4.25 mile ruck through the snowy gloom. Beautiful night!

ANNOUNCEMENTS:

– Jan 20: Volunteers needed to help respectfully remove the wreaths at Arlington National Cemetery, see Sparky on Slack – Feb 3: Sky Meadows Ruck, 8am
– March 2nd: Rucking CSAUP

COT:

What are you disciplining your mind with these days? Are you aware of the influences on you?

Americans no longer talk to each other, they entertain each other. They do not exchange ideas, they exchange images. They do not argue with propositions; they argue with good looks, celebrities and commercials.

Neil Postman, Amusing Ourselves to Death

Date: 2024-01-17
AO: compound
Q: citrus
PAX: Hightower, Popeyes, Doodles
FNGs: None
COUNT: 4
WARMUP: Alternate 1-2-3-4-5-4-3-2-1 burpees and a warmup exercise.

THE THANG:
YHC setup a playlist of 7 unique classic rock songs and 7 classic Nickelback songs, which may or may not have just been the same Nickelback song 7 times. Nobody can really know for sure. Played in shuffle mode, the PAX either did musical DORA or 5-rep tick-tock burpees.

Oldies
Partner 1 runs, partner 2:
1. WWIIs
2. Squats
3. Gas pumpers
4. Lunges
5. Flutter kicks
6. Toy soldiers
7. Monkey humpers

Nickelback
Partner 1: 5 burpees
Partner 2: recover
Stop at 20 burpees (each)

Final tally:
Nickelback=4
Classic rock=3

I guess that means that Nickelback > Classic Rock? Numbers don’t lie 🤷‍♂️

MARY: Freddie mercuries, LBCs, Sharon Stones

ANNOUNCEMENTS: Wreath collection this Saturday (1/20). Burden run on 2/10 at #olympus.

COT: YHC appreciates the constructive accountability from this group.

Date: 2024-01-17
AO: theaerie
Q: Lonestar
PAX: Brass Monkey, Rocketman, Stewie, Chasqui
FNGs: None
COUNT: 5
WARMUP: Side straddle hops, imperial walkers, arm circles, Michael Phelps and mosey THE THANG: 8 cycles with 50 yd mosey into 50 yd sprint in between 1. 20 merkins, 15 thrusters, 10 squats
Run
2. 20 decline merkins, 15 thrusters, 10 squats
Run
3. 20 curls, 15 skull crushers, 10 plank jacks
Run
(Repeat cycle 2x)

1. Suit case carry 50 yds then rifle carry back
2. Suit case carry 50 yds then waking curls back
3. Suitcase carry 50 yds then military press back
(Repeat cycle 2x)

MARY: plank jacks into Mt climbers, big boi into lbc into flutter kicks into box cutters ANNOUNCEMENTS:
COT:. Will Rogers quote “even though you are on the right track, you can still get run over if you’re just sitting there”