Category: Uncategorized

Date: 2023-08-15
AO: thegeneral
Q: Obadiah
PAX: Lazlo, Fairweather, Toolbox
FNGs: None
COUNT: 4
WARMUP: SSH, Rockettes, Moroccan Nighclubs, WMH, hillbillies, Downdog, mtn climbers, WGS THE THANG:

The Machine: 4 PAX for 4 Stations:

1) coupon to burpee leap over, rifle carry back
2). Curls w/ coupon
3). Floor to ceiling squats with a med ball
4). Merkins and big boys

2-3 traverse via 30 yd bear crawl
3-4 traverse via 25 yd lunge walk
4-1 traverse via 20 yd broad jump
1-2 traverse via 10 yd rifle carry

5 rounds

MARY: ran out of time
ANNOUNCEMENTS: 9/11 stair climb, upcoming happy hour, Columbia Baptist launch COT:. Don’t labor in vain.

Date: 2023-08-15
AO: mondaynightruckers
Q: Stewie
PAX: Jetstream, Tron, Dropkick, Sinbad, Phaedrus, Rocketman FNGs: None
COUNT: 7
WARMUP: nope
THE THANG: The tone of tonights ruck was set when the Q was received a text if we are bringing toys. There IS only one answer to this question…Coupons included 3 sandbags, 50lb and (2) 40lb, (1) slamball. 4miles on relatively flat pavement for 1:15min. Nice pace brothers! MARY: nope outtatime
ANNOUNCEMENTS: thanksgiving donation ruck, 9-11 stairclimb
COT: Qsource and 4quads, closing prayers.

Date: 2023-08-14
AO: thefarm
Q: Moneyball
PAX: Infinity, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, beet pickers, Don Quixote, Willie Mays Hays, arm circles, Michael Phelps, mosey lap

THE THANG:
Ring of Fire! 3 rounds, 5 reps
-plank + Merkin
-Al Gore + Bobby Hurley
-shoulder tap + derkin
-flutter kick + leg raise
-plank + hand-release Merkin
-shoulder press + squat
-calf raise + burpee (3)

Elevensies (or part of it) with Carolina Dry Dock + squat

MARY:
Toy soldier, American Hammer, box cutter

ANNOUNCEMENTS:
Iron Pax, 9/11 stair climb, Q school on Monday

COT:
Went on vacation with my girlfriend’s family last week. Each one of us hit a low point somewhere along the way, whether it was car trouble or siblings getting on each other’s nerves or me paralyzed by fear while hiking (and climbing) along a narrow mountain ledge. And yet we all still love and appreciate each other at the end of it, and we needed each other to make it through those low points. Don’t be afraid to share the not-so-pretty parts of yourself with people you value and trust.

Date: 2023-08-11
AO: thefarm
Q: Gekko (Keith Capp)
PAX: Gekko (Keith Capp), Infinity, Trolley, Lumbergh, Sparky FNGs: None
COUNT: 5
WARMUP: 
 SSH
 Willy Mays Hays
 Arm Circles
 Imperial Walkers
 Beet Pickers
THE THANG:
run 1 lap, stop at the first corner
20 lunges (single)
20 flutter kicks (4 count)
20 squat jumps
20 windshield wipers
Run 1 full lap, stop at next corner
10 burpees
Bear crawl to next corner
Crawl bear to next corner
10 burpees Run 1 lap and stop at next corner
20 big boy sit-ups
20 American hammers (4 count)
20 leg lifts
20 Freddy mercury (4 count) Run 1 full lap, stop at last corner
20 merkins
20 overhead arm clappers (4 count)
20 dips
20 Carolina dry docks

MARY: 
 American Hammers
 Full arm plank
 Penguin Crunches
 Elbow Plank

ANNOUNCEMENTS: None

COT:
”You say impossible, but all I hear is ‘I’m possible.'”
- Ted Lasso

Date: 2023-08-14
AO: lost-boys
Q: Hightower
PAX: Monk, Walk-on, Peanuts
FNGs: None
COUNT: 4
WARMUP:
SSH, stretches then fellowship lap around track

THE THANG:
Modified version of Wheel of Misfortune, AMRAP 20 Mins
Each PAX starts in center, HUB. Does center exercise, then moves to next station, then back to center repeat, then move clockwise to next station Center: 10 burpees
Station 1: 20 med ball curls
Station 2: 20 med ball slams
Station 3: 20 high knee step up
Station 4: block swing

MARY:
Ring of Fire round

ANNOUNCEMENTS:
Neighborhood Tri this Sun
2F next Thurs, 8/24
9/11 Memorial Stair Climb

COT:
Growth Mindset
We’re never done growing, developing, learning.
As we search for our new Monday AO, we’re all learning. Then once our ShovelFlag gets planted we continue to grow and impact more men that need F3.