Category: Uncategorized

DATE: 2022-06-16
AO: Olympus
Q: Hightower
PAX: Juneau, Rollingstone, Hightower, Obadiah, YNAB, Derecho FNGs: None
COUNT: 6
WARMUP:
Lots of stretching & warm up, cool morning

THE THANG:
Ricky Bobby start leaving LBSS parking lot, first stop Lake Braddock Swim Club. Derkins & air squats
Continue Ricky Bobby around Lake Braddock, next stop playground. 3 rounds, double sets: Pull-ups, Abs on swing, Leg lifts.
Continue Ricky Bobby back to LBSS, stopping at rear courtyard. Step ups and air squats.

MARY:
2 rounds LBC & flutter kicks

ANNOUNCEMENTS:
4th Anniversary Convergence this Sat at TR Island. Olympus will be closed this Sat. Ruck & Tubing Harpers Ferry, Sat July 2.

COT:
Empathy

DATE: 2022-06-11
AO: Olympus
Q: Yard Sale
PAX: Rambler, Ice Tea, 2 percent, Landslide, Lazlo, swish, Roddick, Jag, Pop Fly, Popeyes, Juneau, Kodiak, citrus, Peanuts, Jenner FNGs: @Floppy Disk
COUNT: 17
WARMUP: yes

Main Course:
2 Teams facing each other on opposite 45 yd lines.
– Round 1 :
Kettle Bell Swings (30), Overhead Press (20),
Cross-over merkins (10), Reverse Murder Bunny to 20 yd line -> Murder bunny back. – Round 2:
Repeat, add 10 decline merkins. No murder bunnies, but run 2 laps Ricky Bobby with team. – Round 3:
Overhead Press (30), Cross-over Merkins (20),
Decline Merkins (10). Run 5 sets of bleachers w/ 10 merkins at the bottom of each set.

2nd Course:
One team does 6 sets of one-legged hops up stairs (3 left, 3 right), while other team does 10 burpees after lunging 5 yards. Repeat until team with stairs is done, then switch.

MARY:
Block Press + Flutter Kicks (15), Flutter Kicks (20), LBCs (20), PICKLE POUNDERS (20)

ANNOUNCEMENTS: End of Capital Tour, Big gestures from @Lazlo.

COT: Hope to see you all for years to come.

DATE: 2022-06-14
AO: General
Q: Maj. Payne
PAX: Lazlo, Moneyball, Toolbox, 2 percent, Fairweather, Yardbird, citrus, Booking FNGs: None
COUNT: 9
WARMUP: SSH, IW, mosey, WMH, Cherry Pickers, mosey to inside the stadium, BWS, Merkins

THE THANG:
YHC just returned from GTE 29 in Seattle where we began the ruck phase with a PT test. Today we’re going to test ourselves with a mini/half PT test: one minute of hand release Merkins followed by one minute of butterfly sit-ups followed by a one mile run. Do your best. Standard for the full test is 50 hand release Merkins in 2 minutes, 50 butterfly sit-ups in 2 minutes and 18 minutes for the run.

The Thang 2:
1 broad jump – 1 burpee
2 broad jumps – 2 burpees
3 broad jumps – 3 burpees
4 broad jumps – 4 burpees
5 broad jumps – 5 burpees
Repeat above with lunge steps and merkins

The Thang 3:
Coupon march. The timer is 5 x lunge walk steps by the Pax member carrying the coupon. The remaining pax members sprint bear crawl until the lunge walking pax member finishes his lunges and announces completion. Advance the coupon to the trail bear crawler (this btw, really helps all bear crawlers stay on line nicely). The next pax picks it up and so on until the Pax eventually make it all the way across the field.

MARY: 20 x Flutter kicks, 50 x LBCs

ANNOUNCEMENTS: 4-year anniversary convergence Saturday 0700 at Roosevelt Island.

COT: A long treatise on the benefits of GrowRuck. It’ll be extremely tough and hurt…but it’ll be the best thing any man has ever done to accelerate himself and his surrounding brothers! GrowRuck TheCapital is coming in March 2023!

DATE: 2022-06-15
AO: Patriot
Q: Schwab
PAX: Anchor Man, bogey, Bone, CableGuy, Ice Tea, Legacy, Mayberry, Roadkill, Sunshine FNGs: Shake n Bake
COUNT: 11
WARMUP: SSH. IW. LBAC. WMH. CP. DD. CK.
THE THANG: a little jog that included a round of Aussie merkins, burpees. Then to the steps for some dips and step ups.

Jog to 30th street.

-up the hill to cone 1. and back.
5 merkins. 5 squats.

-up the cone 1 and back. Up to cone 2 and back.
10 merkins. 10 squats.

(Repeat) to cone 3. 15 and 15.
(Repeat) to cone 4. 20 and 20.

And do it again.

Head back to Patriot but stop for some more dips, step ups and burpees.

MARY: Flutter. Snow Devils. LBC.
ANNOUNCEMENTS: see @Bone
COT: Life humbles you. Celebrate the highs because we all experience lows. And make sure to comfort those that need it during the lows.

DATE: 2022-06-15
AO: Horizon-Ao
Q: Kodiak
PAX: Jag, Poe, Bambi, Brown Bag, sticks, Patchouli, Mr Haand, vplaxico, Old Bay FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Don Quixotes, WMH, Downward Dog, Cobra
THE THANG: In recognition of the Q’s birthday, the number 49 was featured in the counting of today’s exercises: Mosey to the Coupons and perform the following circuit 3 times: 1. Murder bunnies * 7
2. Coupon Squats — slow cadence * 7
3. Lunges * 7
4. Blockies * 7
5. Shoulder press in cadence
6. Freddy Mercury * 7
7. Curls * 7
49 yard run, walk back and repeat

Tour of the AO, stopping for the following exercises:
Monkey Humpers * 49
Step ups *49
Seal claps *49
Lunge walk / bear crawls
Dips * 25 / mericans *24
Learning to flies *25/ Michael Phelps * about 24
LBCs: *49

MARY:
Shoulder taps
Flutter kick
American hammer
Box cutters
ANNOUNCEMENTS:
June 18 Convergence at Roosevelt Island at 7am
July 2 Harper’s Ferry Ruck and Float
With the federal holiday, June 20, the poll appears to be favoring a 7am start
COT: Title IX was passed 50 years ago last week, Famous for its impact on college sports, it has a broader impact. In fact, my mother was fired from her job as a teacher when her boss learned she was pregnant with me. That’s almost unthinkable today. We’ve come a long way since then but it’s our responsibility as men to treat the women in our life, whether spouses, daughters or colleagues, with dignity and respect.