Category: Uncategorized

DATE: 2023-01-23
AO: Horizon-Ao
Q: Obadiah
PAX: Kodiak, sticks, Yardbird, Mr Haand, Lazlo
FNGs: Purple Rain, Gerkin
COUNT: 8
WARMUP: SSH, squats, down dog, rockettes, greatest stretch, arm circles, mosey THE THANG:

Partner Up at the touch line 125 meters and then 125 meters back.

Round 1: Partner A: 1 burpee/3 leaps and continue until overtaken by Partner B. partner B 50 lbcs then run and overtake Partner B

Round 2: Partner A: bear crawl, partner B 10 X-factors. Continue pattern of Rd 1

Round 3: Partner A: lunge walk; Partner B: 20 Merkins
Continue pattern of Rd 1

Round 4: Partner A: gorilla walk; Partner B: 5 burpees; continue pattern of Rd 1

MARY: Freddie Mercury, toy soldiers, merkins, burpees, box cutters ANNOUNCEMENTS:
COT: Build for Purpose, not for Profit.

DATE: 2023-01-23
AO: Patriot
Q: Wedding Singer
PAX: 2 percent, Anchor Man, Wallace, Big Data, Lucius, Big Short, Roadkill, Smokey, Maguire, Beaux, bogey, CableGuy, Bone FNGs: Walkman
COUNT: 15
WARMUP:
SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch (with feeling)

THE THANG: Rotate Stations

1 – 10 IC Atlas Shrug / 10 Coupon Curls / 10 Coupon Swings / Repeat / Rifle Carry Coupon to 2
2 – 20 Merkins / 20 IC Mountain Climbers / 20 IC Shoulder Taps / Repeat / Farmer Carry Coupon to 3
3 – 20 Overhead Press / 20 Around the World / 20 Coupon Squat / Repeat / Shoulder Carry to Track 4 – Run a lap, serve as timer

MARY:
20 Leg lifts over coupons
20 IC Flutter holding coupons
30 LBC
20 Freddy Mercury
20 Bridges
20 Bobby Hurely, each side
10 Side Plank Leg Lift, each side
20 Donkey Kicks, each side
20 Fire Hydrants, each side
Supermans
Closing stretch

ANNOUNCEMENTS:
Grow Ruck

COT:
When things get really hard, narrow your focus to what matters most and what gets you to where you need to be.

DATE: 2023-01-23
AO: Farm
Q: Infinity
PAX: Major Payne, Horshack, Sparky, Faceplant, Matthew – Running Man FNGs: None
COUNT: 6
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and LBACs with leg raised.

The Thang: Marvel Super Heroes
Mosey
7 Rounds of
– Merkin variation (straight, stagger, Peter Parker, HRR, Clapping, reverse, diamond)
– Squat/Lunge variation (Regular, Copperhead, Jumping, Infinity, Glute Bridge, Hulk Smashers, Iron Blast, War Machine) – Full-body exercises (Burpees, Bear Crawl, Break Dancers, Crab Walk)

Definitions
– Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back) – Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd)

Mary: Captain Thors (1:4 ratio of Sit-ups to American Hammers), Side Crunches, and Flutter Kicks.

CoT:
Shame and fear are two emotions that I have used in the past without success. They only drive us farther from our goals and from God. From our earliest recorded history in the Bible, the first human emotion Adam & Eve felt was shame, and it caused them to distance themselves (hide) from God. Take an inventory of your methods used to try to motivate change in yourself and others to see if shame and fear are part of your inventory. I am sorry to say that I used shame and fear unsuccessfully on my 2.0, and, although it made me felt justified, those emotions did not bring about real change.

But avoiding shame and fear does not mean that anything goes. There is a lot of middle space between shame and justification. When God found Adam & Eve in a state of shame, he helped them through it by giving them commitments. It is through commitment that we can really bring about change in ourselves and others. Be committed to improving even if you mess up or things don’t work out. Don’t let shame drag you or others down into the pit of stagnation on self-improvement and in inspiring others to be better.

DATE: 2023-01-23
AO: Social-Distance
Q: CableGuy
PAX: Wallace, Hightower, Kodiak, Patchouli, Big Short
FNGs: None
COUNT: 6
WARMUP:
THE THANG: 8 mile ruck, traveling only
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2023-01-21
AO: Sandlot
Q: citrus
PAX: Legacy, Booking, Big Data, Beaux, Traveler
FNGs: FNG Cartel, DR PAX The Tulip (F3 Puget Sound), DR PAX Plumbbob (F3 Essex) COUNT: 9
WARMUP: Yes, including 3 burpees

THE THANG:

PART 1:
Ladders of 8s with burpees and LBCs (28 burpees total)
5 minute EMOM: 4 burpees + seal claps (switched to calf raises) (20 burpees total)

Roxanne – burpee every time they sing “Roxanne” (27 burpees total)
7 minute EMOM: 3 burpees + run to baseline to baseline on basketball court (21 burpees total)

Flower (Bring Sally Up) – follow the directions (30 burpees total) 9 minute EMOM: 2 burpees + suicide lap on basketball court (18 burpees total)

PART 2:
Basketball (missed layup = 1 burpee for everyone and change of possession)

MARY: Flutter kicks, LBCs, Nolan Ryans

ANNOUNCEMENTS: None (but don’t forget about GrowRuck 35 in March)

COT: We remind everyone before each workout not to hurt themselves – but make sure you are reassessing your limits periodically. What may have been impossible for you 3 months ago, might now only be “really hard”. Do the “really hard” stuff.