DATE: 2023-01-15
AO: Mor-Ruck-Ing
Q: CableGuy
PAX: Kodiak, Big Short, Wallace, Horshack
FNGs: None
COUNT: 6
WARMUP: Arm circles, Michael Phelps while moving
THE THANG: Six mile ruck at two hours time with PT stops including two trips up Minor Hill, burpees, curls, goblet squats, dips, 100-merkin Dora, rifle Carrie’s, shoulder taps and mountain climbers. We also checked out one of our city’s four 1791 boundary stones. Oh and we bear crawled. MARY: none
ANNOUNCEMENTS: none
COT: none
What’s my name again?
DATE: 2023-01-14
AO: Olympus
Q: Peanuts
PAX: Monk, Ashe, Doodles, CableGuy, Derecho, Zeus, Obadiah, Roddick, Heatstroke (MeCa Region), YNAB FNGs: 10-4
COUNT: 12
WARMUP: SSH; WMH; MP; Dirty Bird; EP; DD; WGS; CP
THE THANG: RB around track while explaining the beatdown. 4 stations around the track, each has 4 exercises and 4 different rep options. Have to start with first exercise but Pax can pick the reps. Once you pick a rep count you can’t pick it again. Run around the track for a mile and complete each station along the way. Then we all watched @Doodles play UF. MARY: nah
ANNOUNCEMENTS: Grow Ruck; FNG came – @Nano didn’t. Seems pretty typical.
COT: Really great to see everyone out on such a cold, windy Saturday. Always impressed by the commitment of this group of guys.
Saturday AM Dress Rehearsal
DATE: 2023-01-14
AO: Mondaynightruckers
Q: Stewie
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP: stretch
THE THANG: 6.34 mi ruck on the DV trails
MARY: nope
ANNOUNCEMENTS: see channel
COT: yep
EMOM-o-Rama (pt 2)
DATE: 2023-01-07
AO: Sandlot
Q: Traveler
PAX: Legacy, Beaux, McCallister, Moneyball, Dojo
FNGs: Big Data
COUNT: 7
WARMUP: LBAC, SSH, Michael Phelps, Cherry Pickers
THE THANG: Lots of EMOMs!
EMOM 1 (60 seconds x 8): 5 hand release merkins, 6 bonnie blairs, 7 freddie mercuries (scale the numbers as needed)
EMOM 2 (90 seconds x 6): PAX cycled through doing 5 pull-ups, while everyone else held a different exercise (wall-sit, plank, etc.)
EMOM 3 (60 seconds x 8): 5 derkins, 6 step ups, 7 dips (scaled as needed)
EMOM 4 (60 seconds x 7): 50 yard sprint, 50 yard backpedal
MARY: Abs.
ANNOUNCEMENTS: GrowRuck on March 24! AMBAB! Pull-ups!
COT: “What is committed to you, pay heed to. What is hidden is not your concern” – Sirach 3:22
Rain go away
DATE: 2023-01-13
AO: Horizon-Ao
Q: sticks
PAX: Lazlo, Magoo, Disco, Kodiak, Mr Haand, 3 mile
FNGs: Stew, Asphalt (FNG)
COUNT: 9
WARMUP: SSH, Hillbillies, Don Quixotes, Squats, Stretching
THE THANG:
11s: Burpees & American Hammers (2 count)
PAX partnered up for Dora.
100 Shoulder Taps
150 Merkins
200 LBCs
250 Monkey Humpers
2nd Dora Round
200 Squats, 50 Imperial Walkers
MARY: Flutter Kicks, Awkward Turtle
ANNOUNCEMENTS: GoRuck, Super Bowl Picks
COT: Be careful, don’t over exert yourself, learn CPR
F3 The Capital 