Category: Uncategorized

DATE: 2022-06-15
AO: Compound
Q: Booking
PAX: Zeus, Landslide, Infinity, Yardbird, Popeyes, Peanuts, Simba, Obadiah FNGs: None
COUNT: 9
WARMUP: SSH, Hill Billies, Windmills, Cherrypickers, Willy Mays Hayes, Michael Phelps, Fellowship Lap
THE THANG: 2 rounds of Dora- running partner does 2 burpees at other end of sideline

Round 1
100 Merkins
150 Plank Jacks (IC)
200 WW 1 sit ups

Round 2
100 Mountain Climbers (IC)
100 Heels to Heaven
100 Body Weight Squats

MARY: LBC, Flutter Kicks, Toy Soldiers
ANNOUNCEMENTS: Convergence this Saturday 7 am Roosevelt Island
COT: “Our comfort zone can be greatest enemy to our potential.” Q shared story of his 5th grade son who volunteered to give a speech at his graduation ceremony and had to pivot on short notice from delivering the speech in English to Spanish as an example.

DATE: 2022-06-14
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator
FNGs: @Streaker, @Baconbit
COUNT: 5
WARMUP:
15 Side Straddle Hop Squares
15 Cherry Pickers
15 Hillbilly Walkers
15 Don Quixotes
15 Wille Mays Hayes
15 Trunk Twists
15 Alternating Lunges

THE THANG: PARTNER C F T
Combat Fitness Test (w Sandbags and Ammo Cans):

1a. 120 Merkins

1b. 440yd sprint

1c. 120 Ammo Can Lifts (30#) / Sandbag LungeWalk (while partner is can lifting)

2a. 120 Ammo Can Lifts (30#) / Sandbag LungeWalk (while partner is can lifting)

2.b 440 yd sprint // Partner 120 lifts (either ammo can)

2.c 120 Merkins

4. Hump back w 5-GAL Water Bag.

MARY:
LBCs
Planks-Hi/Low
Vertical Mercurials
Regular Freddie’s Bicycles
Mountain 21s (1- count, 2-count, 4-count)
Ins and Outs

ANNOUNCEMENTS:
Island Beatdown (0700 @ Roosevelt Island this Sat. 6/18)

COT: Trustworthiness- it’s both a Value and a Skill!

DATE: 2022-06-13
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Mincemeat, Kuch, Maille-Man, Cessna
FNGs: None
COUNT: 5
THE THANG: 4.27 mile ruck through the streets of Haymarket, with discussion ranging from city planning to medieval armament to assault bikes. The humidity added a nice patina of sweat to everything.

ANNOUNCEMENTS:

**June 21, 6pm-8pm**
Summer Solstice Family Friendly Ruck
Virginia Oaks Clubhouse, 7950 Virginia Oaks Dr, Gainesville, VA 20155 2.6 mile ruck to a Lake Manassas overlook.

**June 25, 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!

COT: Look for ways to be encouraging to the people beside you every day! A word in season can make a huge difference in someone’s life.

DATE: 2022-06-14
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Horshack, Rough Rider, ShowMe, Winston, CashOnly FNGs: Cannoli, Lefty, Onemore
COUNT: 10
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
2x moseys around the blacktop, Karaoke on sides, then butt-kickers Katie Ledecky arm circles – 10 OMC
Frankenstein x 15 OYO out and back
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG:

Coupons
Squats 10x OMC
Curls 10x OMC
Presses 10x OMC
Squats to presses (In cadence) 10x
Jump over (OYO) 12x
REPEAT for three rounds total (insert Playground of Pain between 2nd and 3rd rounds)

Playground of Pain – 5 groups to 5 stations
Bear Crawl (all stations keep going until bear crawl is finished) Australian Pull Ups
Merkins
Step-ups
Dips
REPEAT if time allows

MARY:
Big boy sit-ups x 15 OMC
X-factors x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Flutters x 10 IC

ANNOUNCEMENTS:
Thirsty Thursday at Inn of Glen Echo 6/16 6:30pm

COT:
Naming OneMore (FNG)

DATE: 2022-06-11
AO: Sandlot
Q: Toolbox
PAX: Moneyball
FNGs: None
COUNT: 2
WARMUP: ssh, windmills, hillbillies, imperial walkers
THE THANG: mosey to the general for: thrashed legs, thrashed arms, thrashed core, mosey back with stops for more of the above, and modified 11s MARY: rounds switching between Q and pax Mary exercises
ANNOUNCEMENTS: none
COT: keep coming out to support each other. it’s what brings me back out. keep lifting each other up.