Category: Uncategorized

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Ruck Times

DATE: 2023-01-13
AO: Aerie
Q: Rocketman
PAX: Renaissance, Lonestar, Passport
FNGs: None
COUNT: 4
WARMUP:

SSH
Imperial Walkers
Windmills
Michael Phelps

THE THANG:

Ruck to the track with extra coupons

2 x ROUNDS

12 x Weighted Push-Ups
12 x Overhead Ruck Squats

Ruck shuffle a lap

2 x ROUNDS

12 x Bent Over Rows
12 x Ruck Push-Press

Ruck a lap

2 x ROUNDS

12 x Ruck Plank Pull-Throughs
12 x Ruck Weighted Sit-Ups

Weighted ruck back to the flag

ANNOUNCEMENTS:

– Feb 11, Heavy Ruck @ Manassas
– Feb 16, potential for a Brew Run
– March 23-25, GTE 35 The Capital

COT:

“If you look for truth, you may find comfort in the end; if you look for comfort you will not get either comfort or truth only soft soap and wishful thinking to begin, and in the end, despair.” ― C.S. Lewis

Seek truth this day, brothers!

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What Goes Up. Must Come Down (Dora + Hills)

DATE: 2023-01-13
AO: Patriot
Q: Maguire
PAX: Bone, CableGuy, Gherkin, Patchouli, L’Enfant, Sloth, Smokey, Elvis, Big Short, Lucius, Wedding Singer, citrus, Ice Tea, Booking, 2 percent, Legacy, Jenner FNGs: Sojourner (sp?) DR
COUNT: 19
WARMUP: SSH. IW. Rockettes. WMH. Cherry Pickers. Down Dog. Cobra Kai.
THE THANG: Mosey to the Hill in the rain. 100 merkins. 200 squats. 300 LBCs. 200 squats. 100 merkins. Partner is running hills while other is doing exercise. When finished, air presses and calf raises. At the beginning of each exercise and along the mosey route, tik tok burpees with your partner (alternate). Started at 2. Then 4, 6….up to 16. MARY: Spell C-A-R-D-I-N-A-L 3x in honor of him.
ANNOUNCEMENTS: Ruck in March. Sign up. @Lucius son is working on a project – see him for free top soil and or to donate for supplies.
COT: a thought to Cardinal’s family and reminder of the gofundme. Also, go deeper in your conversations than just a – hey what’s up. Learn more. Ask questions. Find out what makes people tick. Develop the relationship.

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Pour some misery down on me

DATE: 2023-01-13
AO: Sparta
Q: Peanuts
PAX: Bluegrass, Lightyear, Zeus, Heatstroke (MeCa Region)
FNGs: None
COUNT: 5
WARMUP: SSH; WMH; MP; OHAP; ab stretch; back stretch; chest stretch; calf stretch; hamstring stretch
THE THANG: more cards – this time with coupons. OHP (clubs); curls (spades); squats (diamonds); chubby checkers (named by heatstroke but just a standing twist) (hearts). Other team runs around the school. First round went great. Second round not so much. Cards started blowing in the wind and we broke Bluegrass’s coupon. Needless to say the cards and the coupon did not survive the beat down. We punished ourselves with dips. MARY: we did that
ANNOUNCEMENTS: well without Horshack we were at a loss
COT: life is precious. Take care of yourselves. Listen to your body. See your doctor and don’t set yourself up to fail. Keep coming out to the gloom but more importantly make sure you are being smart about your health so you are able to keep coming out. Each of us has more work to do on this Earth, more posts to make, more Qs to lead.

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Stations with burpee timer

DATE: 2023-01-13
AO: Farm
Q: Faceplant
PAX: Chile, Infinity, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: 20 ssh, high knees in place, micheal Phelps, WMH, beat pickers, 50 step ups THE THANG: stations with burpee as count
1. Burpee (15, 15, 10, 8)or air squats (3 times burpee count) 2. Bear crawl/ crawl bear or lunge walk
3. Flutter kicks
4. Walk
Cycle 4 times with 10 or 20 counts in between

Group round robin merkin or big boy sit-up count (40 total) – each person counts five

Wall sit, team count 100

MARY: edge of table knee lifts, 15 LBCs, 20 penguin crunches, 20 big boy sit-ups, 12 American hammers ANNOUNCEMENTS:
COT: