Category: Uncategorized

DATE: 2023-02-02
AO: Freestate
Q: Wildcat
PAX: Horshack, Deagle, Winston, Butter, Dungeon Master (Amon), Cannoli, FIFA FNGs: Brony
COUNT: 9
Warmup:

Side-Straddle-Hop: x 10 IC
Side-Straddle-Hop: x 10 IC
Swingbillies: x 10 IC
Swingbillies: x 10 IC
Arm circles: x 10/10 IC
Arm circles: x 10/10 IC
Cherry Pickers: x 10 IC
Cherry Pickers: x 10 IC
Mountain Climbers: x 10 IC
Mountain Climbers: x 10 IC
Hairy Rockettes: x 10 IC
Hairy Rockettes: x 10 IC
Plank Jacks: x 10 IC
Plank Jacks: x 10 IC
Windmills: x 10 IC
Windmills: x 10 IC

The Thang: 2 rounds of:

5+ Merkins OYO

10+ Overhead Coupon Presses OYO

10+ Coupon Rowers OYO

5+ Burpees OYO

10+ Coupon Squats OYO

10+ Coupon Curls OYO

The time it took YHC to complete the minimum number of reps was the timer for each exercise – PAX could accelerate the number.)

1 Mosey around basketball court in between rounds (w/karaokes on long sides)
Another Mosey around basketball court in between rounds (w/karaokes on long sides)

1 backward hill climb with 2 burpees on top
Another backward hill climb with 2 burpees on top
Another backward hill climb with 2 burpees on top
Another backward hill climb with 2 burpees on top

2 more rounds of: Merkins, Overhead Coupon Presses, Coupon Rowers, Burpees, Coupon Squats, and Coupon Curls, with a Mosey (w/skipping) in between.

Mary:
Freddie Mercury x 10 IC
LBCs x 10 IC
Flutters x 10 IC
Plankorama/Nolan Ryans: 10/10/10/10 IC
X Factors x 10 IC
Freddie Mercury x 10 IC

Announcements: Volunteering at Residence at Greentree. Buy Super Bowl squares. Super Bowl party.

COT Groundhog Day – we all make mistakes, but let’s try not to make the same mistakes over and over again. Have a good spring! May it come soon!

DATE: 2023-02-02
AO: Olympus
Q: Rambler
PAX: Doodles, Peanuts, Hightower, Nano, Juneau, Rollingstone, Pop Fly, Wham-O, YNAB, Ashe FNGs: None
COUNT: 11
WARMUP: s-s-hop w-m-hays, i-walker, c-pickers, d-dog, c-kai
THE THANG: custom dice games: roll baby roll, roll the distance, and sevens-snakeyes-boxcars. MARY: integrated within thang
ANNOUNCEMENTS: pick up a q – take an opportunity to lead this team! @juneau wants to see you boys out on Sat regardless of temps!
COT: gratitude. practice regularly. make it a habit. the internet says it is good for you and good for others with a positive, material impact to your life and those around you.

DATE: 2023-01-30
AO: Mondaynightruckers
Q: Rocketman
PAX: Raven, Chasqui, Haggis, Lonestar, Jetstream
FNGs: None
COUNT: 6
THE THANG:

4.3 mile ruck around the Vint Hill area with a 60#, a 40#, and a flag.

ANNOUNCEMENTS:

Brew run Feb 2nd at Tin Cannon, starting 7:30pm!
Manassas Heavy Ruck Feb 11!

COT:

James 1:2-4: Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.

DATE: 2023-02-01
AO: Horizon-Ao
Q: Kodiak
PAX: Disco, Magoo, Fish Fry, 2 percent, Purple Rain, SPINAL TAP, Trifecta, vplaxico FNGs: Attache
COUNT: 10
WARMUP: SSH, Michael Phelps, Imperial Walkers, CP, WMH, Down dog, Updog THE THANG: A fresh snow greeted the HIM of Horizon.
The main event began with a fellowship lap to the Coupons. The workout consisted of first a circumnavigation of the field and then WMS and Discovery carrying the coupons, stopping for various exercises: curls, shoulder press, squats, step ups on a fallen log, merkins, bulgarian squats, burpees, bent over row, blockees MARY: flutter kick, penguin crunch, shoulder taps, snow angels
ANNOUNCEMENTS: Donate to Super Bowl square fundraiser, Super Bowl Party at Fish Fry’s house, sign up for the Grow Ruck
COT: Today, we got an unexpected snow. When presented with an unusual opportunity, take the time to do snow angels.

DATE: 2023-02-01
AO: Compound
Q: Popeyes
PAX: Lazlo, Snake (Will Harris), Yardbird, Doodles, Pop Fly, Boiler, Hightower, Booking, Peanuts, citrus FNGs: None
COUNT: 11
WARMUP:
SSH, Mosey, Merkins, Mosey, Willie Mays, Karaoke, Quad stretch, mosey, hamstring stretch, mosey, calf raises, etc THE THANG:
50% jog – 3 burpee ring of fire with merkins
100% sprint – rifle carry coupons around the field ricky bobby style 50% jog – a few burpees and walk back to goal line
100% sprint – walk back to other goal line
50% jog – take coupons to other goal line
100% sprint – walk to 50 and back
50% jog – ricky bobby with the coupons
100% sprint

MARY: Mosey to corner – LBC’s, mosey to corner – Ukrainian Hammers, mosey to corner – flutter kicks, mosey to corner – calf raises.
ANNOUNCEMENTS: Superbowl Squares, Ruck in March, Olympus road clean up, and one more thing that I forgot
COT: Told the story of the old man and young man lumberjacks where the old man cut down more trees than the young man. It was attributed to the old man taking out time to sharpen his ax. Take time out to refresh yourself mentally, emotionally, physically and spiritually.