Category: Uncategorized

Date: 2024-04-30
AO: delphi
Q: Pop Fly
PAX: Nano, K-Pop, Peanuts, Juneau, NOAA, Rambler, Ashe, Rocket FNGs: None
COUNT: 9
WARMUP: It was a solid warm up. Really good start to the workout

THE THANG:
Part 1:
3 Rounds with the Coupon of:
– 5x Merkins (on block)
– 10x Overhead Press
– 15x Squats (with block)
– 20x Situps (with block)

Part 2:
Partner 1 ran the hill, Partner B did work. Then switch-a-roo – 1 runs to the top, B does Kettlebell Swings (switch)
– 1 runs to top of hill backwards, B does Flutterkicks (switch) – 1 skips half way up hill, B does jump squats (switch)
– 1 bear crawls a good ways, B does curls
81x Calf Raises

MARY: So stretching and flexibility

ANNOUNCEMENTS: Convergence, Bone-a-thon, Murph, and Dad’s Camp (7-9 June)

COT: Q spoke about enjoying the ability to have more adult conversations with his 13yr old son. There was also a fair amount of rambling and semi-coherent thought

Tags: delphi, Nano, K-Pop, Peanuts, Juneau, NOAA, Rambler, Ashe, Rocket

Date: 2024-04-30
AO: thegeneral
Q: citrus
PAX: Fairweather, Hard Knox, Sparky, Toolbox, bogey, Apples, Spud FNGs: None
COUNT: 8
WARMUP: SSH, WMH, arm circles, IW, hillbillies, RVE, world’s greatest stretch (fact)

THE THANG: Lining up on the goal line, the PAX made their way to the sideline, up 5 yards, then back to the other sideline, using various means of locomotion and stopping to do exercises as follows every 5 yard line marker:

Goal line – 1 burpee / bear crawl
5 – hand-release merkins / crawl bear
10 – reverse lunges / jog
15 – dry docks / shuffle right
20 – Lunges / shuffle left
25 – Squats / jog backwards
30 – merkins / jog
35 – Overhead claps / karaoke left
40 – Mountain climbers / karaoke right
45 – Calf raises / Frankenstein walk
50 – LBCs

They then reversed the order and descended the ladder, ending at the far goal line.

MARY: Flutter kicks, penguin taps, american hammer

ANNOUNCEMENTS: All the usuals – Boneathon 5/26, Murph 5/27, Convergence 6/1

COT: Lean on and include your family/friends/etc. when something is taking you out of your normal routine. Don’t leave them guessing why you’re changing.

Tags: thegeneral, Fairweather, Hard Knox, Sparky, Toolbox, bogey, Apples, Spud

Date: 2024-04-29
AO: softballs
Q: SAAS
PAX: 3 mile, Boardwalk, Hobbyhorse, Legacy, Old Bay, SAAS, Defiance, Gherkin, Poe, 2 percent, Jenner, Mayberry FNGs: None
COUNT: 12

WARMUP: throwing around
THE THANG: We scored 7 runs the first game, 4 the second. The other team had more ANNOUNCEMENTS: next game 8:30 Monday, Barcroft
COT: it’s fantastic having a full squad. Keep showing up.

Tags: softballs, 3 mile, Boardwalk, Hobbyhorse, Legacy, Old Bay, SAAS, Defiance, Gherkin, Poe, 2 percent, Jenner, Mayberry

Date: 2024-04-29
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Blip, Trifecta
FNGs: None
COUNT: 4

WARMUP: Merkins
THE THANG:
1PAX was arrived late so we did merkins with rucks on till everyone showed up. Got about 4.5 miles in on a mix of horse trails and sidewalks in Haymarket.

Ticks were a constant topic of conversation during the 1.5 hour ruck, and YHC is paranoid and scratching every time a hair moves while narrating this. Nothing to be found yet; its all in your head bro….

MARY: did merkins with rucks on at the endex to match the qty performed at the startex. It was either 94 or 20. Cant recall.

ANNOUNCEMENTS:
Murph & Convergence appear to be the two big things happening soon in the region along with some other smaller events if your a runner or a camper. All happening in May/June. Probably best to see the news channel for details as info appears to be evolving and a lot of dialog there. Lmk if you need clarity on any of these and Ill find out.

COT:
Bros gotta stick together.

Tags: mondaynightruckers, Rocketman, Blip, Trifecta

Date: 2024-04-29
AO: thefarm
Q: Squatter
PAX: Firehead, Lumbergh
FNGs: None
COUNT: 3
WARMUP:
20 SSHs IC
20 Michael Phelps IC
14 Willy Mays Hayes IC
Downward Dog to Cobra Kai
Mosey around the field

THE THANG:

Round 1:
20 Merkins
20x Reverse Lunges (Each Leg)
20 Mountain Climbers IC
20 Rockettes IC
Mosey

Round 2:
12 Derkins
20 Dips
20x 2 Step Ups (Each leg)
12 Erkins
Mosey

Round 3:
30 Squats
20 Peter Parkers IC
20x Forward Lunges (Each leg)
30 Calf raises
Mosey

Repeated rounds 1 & 2

MARY:
– 12 Freddy Mercury IC
– 12 Flutter Kicks IC
– 20 LBCs (Little Baby Crunches) IC
– 20 Glute Bridges
– Bear Hold 60s

ANNOUNCEMENTS:
Lumbergh Q on Wednesday
We will try using the preblast Slack app to announce the next Q

COT:
Back in early April I went to visit my parents in PR. They are in their 80s. I wanted to spend some time with my mom on her birthday. She has had diabetes for 40 years, is a cancer survivor and now has Alzheimer’s. Her mind is not the same as it used to, she has her good days and her bad days. I am thankful that her birthday was a good day and we had fun with her, she was singing and dancing. My dad is healthy but I can see taking care of my mom has taken a toll on him, he has lost a lot of weight and looks more fragile. Spending time with them has always been important but these last few trips have felt even more important. Please take this as a reminder to check in on your loved ones.

Tags: thefarm, Firehead, Lumbergh