Category: Uncategorized

DATE: 2022-07-10
AO: Mor-Ruck-Ing
Q: Jenner
PAX: Tiësto, Hightower, Trailblazer, Kodiak, Ice Tea, citrus FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Arm Circles, Michael Phelps to warm up the throwing arms

THE THANG: Ruck to EFC Metro stairs.

I. Go down and up the stairs for 3 minutes

II. At the basketball court along W&D, perform:
– Ruck Curls (slow) x 5 (fast) x 5
– Ruck Thrusters x 10
– Ruck Atlas Shrugs x 10 IC
– Ruck Kettlebell Swings x 20

III. Paint the lines on the basketball court:
– Two taggers with tennis balls
– Have to keep moving forward (cannot turn 180)
– Tagee has to do 3 ruck merkins and becomes a tagger
– Once Hightower has been tagged twice, stop

IV. Paint the trails of Brandymore Castle:
– Split up into 3 teams
– One team is the hunter/tagger team and must start at the basketball court while other teams are on the hill – Hunters can tag by throwing the tennis balls
– Avoid the apparently tame deer on the hill and keep moving at a proper pace while keeping your head in a swivel and making good navigational decisions and catching up on life with your teammate.

MARY: Boat & Canoes

ANNOUNCEMENTS: 9/11 Stair Climb

COT: Use distractions to take your mind off while doing hard things.

DATE: 2022-07-15
AO: Sparta
Q: 2 percent
PAX: Zeus, Pop Fly, Bluegrass, Peanuts, Shogun
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Willy Mays Hays, Cherry Pickers, Arm Circles, Moroccan Night Clubs, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: (Concrete blocks) Step ups – 20+1 merkin, Dips – 20+1 merkin, Body Weight Squats – 20+1 merkin,
(Stadium) Ran the steps, Racoon crawled the straight aways + 1 merkin at the bottom of each set of stairs (Football Field) Get the Led Out – Sprints to the 51 yard line – 8x Bear crawl Ricky Bobby to the 51 yard line +1 merkin
Broad jump burpees 51 yard line to the goal line +1 merkin
Flying Nuns goal line to the 51 yard line +1 merkin

MARY: Flutter Kicks, Box Cutters, Nolan Ryans
ANNOUNCEMENTS: Cornhole Tourney TBD, 9/11 Stair Climb, Prayers for Banner on speedy recovery, prayers for BlueGrass’ friend who is going through a rough period in his life, don’t forget to reach out to your friends.
COT: Running backs are always taught to keep their legs moving when they hit resistance. To fall forward on the play. To earn that extra yard. Why? Even though that 1 extra yard may seem miniscule in it’s immediate impact during the game. Positive yardage adds up. Think of a running back who gets 20 carries a game for 1 yard each carry. Only 20 total yards, right? But 20 yards is also 2 first downs. Those 2 first downs can mean the difference between a win or a loss. A championship, or a first runner up.
The power of cumulative behavior can and will have an impact on everything that you do. Good or bad. Keep pushing yourself to get that extra yard.

DATE: 2022-07-15
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP:

– Side Straddle Hop x 20, IC
– High Knees x 10
– Frankensteins x 10
– No Moneys x 10, IC
– Don Quixotes x 10

THE THANG:

8 rounds of 30 seconds each:

– max reps ruck high pulls
– overhead carry
– plank ruck pull throughs
– recovery ruck

Ruck games:

One farmer carries water to 50 yd line and back while others do ruck squats.

Lunge walk to the 50yd line while throwing the slam ball, alternating people. Rifle carry the slam ball back.

MARY:

Recovery ruck around the field a few times.

ANNOUNCEMENTS:

**July 16, 7am-7:45am**
M and 2.0 Friendly Workout
Wentworth Green Playground, 7800 Carrick Dr, Gainesville, VA 20155 Parking Lot Coffee afterwards, bring some mugs!

Queen cover band @ 2Silos Saturday evening.

**July 22/23, Star Spangled Ruck**:
July 22: 8:30pm-10pm
July 23: 5:30am-7:00am

COT:

The vexation of a fool is known at once, but the prudent ignores an insult. Proverbs 12:16

DATE: 2022-07-15
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, Mr. Hand, Poe
FNGs: Median, Lumberg (down range from Houston)
COUNT: 6
WARMUP: SSH, Imp Walkers, M Phelps, Abe Vigoda, CP/WMH, D Dog/Cobra THE THANG: 20 apiece. Midfield runs:
Atlas Shrugged
Bonnie Blairs
Crab Walk
Durkins
Elf on the Shelf
Flying Nun
Grave Diggers
Howling Monkeys
Indian Bear Crawl
J Los
Karaoke
Little Mermaid
Monkey Humping Goblet Squat
Nolan Ryans
Outlaws
Peter Parkers
Q’s Choice (Midfield Sprints)
‘ Round the World
Side Straddle Hop
Toy Soldiers
Up Straddle Hop
Vertigos (whoa…)
War Hammers
X Factors
Yves Poll
Zombie Walk
MARY: see above
ANNOUNCEMENTS: Cornhole.
COT: Kindness to others is reciprocated.

DATE: 2022-07-14
AO: Olympus
Q: Pop Fly
PAX: Ashe, Rambler, Hightower, Monk, Zeus, Nano, YNAB, Juneau, Peanuts FNGs: None
COUNT: 10
WARMUP: Normal
THE THANG:
1) 5 minutes of stairs. every time you got to the bottom, do a burpee. increase burpees (by 1) each time you come down the stairs
2) The Mt Rainier: 3 Lunges + 1 Squat. This was the mode of transportation to the field

— Ashe takes over as Q.

3) Lunge walk 50 yards. conduct broad jumps then lunge walk 4) Sprint to goals and back
5) LBCs
6) Reverse Lunge 50 yards
7) Reverse sprint to goals and back
8) Monkey Humpers

9) Calf Raises.

MARY: Flutter Kicks, Big Boy Situps, Alphabet Legs, Toe Raises

ANNOUNCEMENTS: Dad’s Camp – 24 Sept

COT: be like a band member. they play the same notes and songs every night, and the bring it. bring it everyday to the small things that are routine, because that’s where we make our bones