Category: Uncategorized

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EC Ruck/Three’s Company

Date: 2024-01-06
AO: thesandlot
Q: Legacy
PAX: Magoo, bogey, Defiance
FNGs: None
COUNT: 4
WARMUP: N/A
THE THANG: While 3 PAX Rucked Approx 3.3 Miles, 40 min out 40 back, another PAX departed from a separate location and tracked us running up from Rosslyn to Science Focus MARY:
ANNOUNCEMENTS: Beatdown in 10 minutes!
COT: N/A

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Card play

Date: 2024-01-06
AO: olympus
Q: Doodles
PAX: YNAB, Rollingstone, Hightower, Popeyes, slider, Peanuts, Juneau FNGs: None
COUNT: 8
WARMUP: SSH, imperial walkers, hillbillies, cherry twists, arm circles, down dog, WGS, kobra. THE THANG:
Each pax picked card from deck and executed the following exercises and number in card was number of reps. Clubs – burpees and bear crawls
Hearts – merkins and sprint 40 yds and sprint back to goal line Diamonds- WW2s and super Mario
Spades- jump squats and broad jumps
Totals
WW2s 80
Merkins 45
Jump squats 50
Burpees 70
MARY: after each frisbee score
ANNOUNCEMENTS: Jan 11th 2nd F, Hightower’s CSUP for lent in Feb, pray for Jonas family and Zoomer.
COT: Today is Jan 6th. Reflect on good leadership vs bad leadership. Q source this week is about persuasion and articulation. Qing is great opportunity to hone leadership skills of persuasion and articulation.

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Joshua’s Ladder, Not Jacob’s

Date: 2024-01-06
AO: thesandlot
Q: Defiance , Legacy
PAX: bogey, CableGuy, citrus, Fish Fry, Hobbyhorse, Lazlo, Magoo, Major Payne FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbilly, Root Vegetable extractor, Michael Phelps, Moroccan Night Club, Downward Dog
THE THANG: Dora-style burpee ladder. One group climbed the hill to perform burpees (100 total), while second group performed exercises of choice. Sets of 5,5,10,10,15,20,15, and 5 burpees at the top. Switch and repeat, MARY: Defiance cafeteria – 20 reps of merkins, V-ups, and mountain climbers ANNOUNCEMENTS: Upcoming 2nd F event… not at a brewery…
COT: We never get to the top of Jacob’s ladder. We try, make progress, lose ground, then climb some more, and all along the way it’s hard going. But it’s important to keep our eyes set on that end goal. And help pick up others as they climb, fall, and climb some more.

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The Gloomiest Day of the Year

Date: 2024-01-05
AO: horizon-ao
Q: Gherkin
PAX: Kodiak, Poe, Lazlo, Old Bay, Classified, Attache’, 3 mile, @FlipTurn, @yardbird FNGs: None
COUNT: 10
Warm Up
Side straddle hop
Hillbillies
Imperial Walkers
Michael Phelps
Cherry Pickers
Down Dog
WGS
Fellowship lap to the coupons

The Thang
3 sets of 10 exercises
AMRAP for 50 sec, 10 sec rest
1 minute rest between sets

No Cheat Merkins
Sit-up with overhead press (with coupon)
Squats w/ coupon
Blockies
Mountain Climbers
Lunge w/ coupon (alt legs)
Coupon Curls
Burpee Block Jump Overs
High Knees
No Surrenders

Hand Release Merkins
LBCs
Bobby Hurleys
Dancing Crab
Toy Soldiers
Curtsy Lunge w/ coupon
Chest Press
Plank Jacks
Imaginary jump rope
Dips

3rd verse, same as the 1st

MARY
Flutter kicks
Penguin crunch
LBCs

Count O Rama
Name O Rama

COT
The sun rises later today than it does at any other day of the year, making it the gloomiest day. But that means that we’ve got 6 months of brighter days ahead. Embrace the positives when you can.
As Barney Stinson from How I Met Your Mother says, “When I get sad, I stop being sad and be awesome instead.”