Author: f3nano

DATE: 2022-02-15
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Rogue, Deflator, Bratwurst, True North
FNGs: None
COUNT: 6
WARMUP: SSHs, DQs, MonkeyHumpers, Snow Boarders, Snow Angels
THE THANG: The “Barbara” Johns: 5 rounds with Moseying in between: 20 Dips / 30 Merkins / 40 Box Jumps / 50 Air Squats MARY: None, but not for lack of desire (just time)
ANNOUNCEMENTS: 19 Fe Ruck March in Arlington
COT: for all Marriages. And especially for Deflator’s Dad, may God’s Perpetual Light shine upon him. May his family find strength in one another and in his memories. All is well.

DATE: 2022-02-15
AO: Delphi
Q: I-Beam
PAX: K-Pop, Rambler, Nano, Glee
FNGs: None
COUNT: 5
WARMUP: Yog, high knees, karaoke, buttkickers, lunge walk, SSH, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog/calf stretch to Cobra Kai

THE THANG:
Round One:
Q Average ticket price for the first Super Bowl: Over/under $10? A Over ($12)
Correct: 50 yards, 20 merkins, 20 squats, 50 yards, 10 burpees Incorrect: 100 yards, 10 merkins, 10 squats, 100 yards, 5 burpees Mosey to bleachers, 25 Step-Ups
10 yard murder bunnies

Round Two:
Q True/False. The coldest Super Bowl in history was played in New Orleans. A True
Correct: 90 yards, 10 merkins, 10 squats, 90 yards, 10 block jumpovers Incorrect: 40 yards, 20 merkins, 20 squats, 40 yards, 5 block jumpovers Mosey to bleachers, 25 Step-Ups
10 yard murder bunnies

Round Three:
Q Which Steelers defender recorded the first safety in Super Bowl history after spending several days in the hospital with pneumonia? A Joe Greene (B Dwight White) C Jack Lambert
Correct: 80 yards, 25 big boy situps, 80 yards, 10 bonnie blairs
Incorrect: 20 yard bear crawl, 10 jump squats, 20 yard bear crawl, 10 bonnie blairs Mosey to bleachers, 25 Step-Ups
10 yard redrum bunnies

Round Four:
Q With his team ahead 7-3 to start the second half, Willie Parker extended the Steelers’ lead after recording the longest run in Super Bowl history. How long was the run, over/under 72 yards? A Over (75 yards)
Correct: 20 yard bear crawl, 10 jump squats, 20 yard bear crawl Incorrect: 70 yards, 25 big boy situps, 70 yards, 10 bonnie blairs Mosey to bleachers, 25 Step-Ups
10 yard redrum bunnies

Round Five:
Q In leading the Steelers to a 35-31 win over the Cowboys, Terry Bradshaw became the first QB in Super Bowl history to do which of the following: a) throw for over 300 yards (b) throw four touchdowns) c) not get sacked ALL: 60 yard rifle carry, 10 man-makers, 100 yard coupon carry (PAX choice)

MARY: Always
ANNOUNCEMENTS: ARC 2/19 (check the #mother-ruck-ing channel), HT “respect” bday Q burden run (bring your favorite burden) 2/26
COT: You may not be going through the same struggle at the same time, but there’s probably someone who has gone through what you may be struggling with. Learn from how others may have dealt with the same struggle.

DATE: 2022-02-14
AO: Horizon-Ao
Q: Maj. Payne
PAX: 3 mile, Kodiak, Snooze Button, vplaxico, Faceplant
FNGs: Attaché
COUNT: 7
WARMUP: SSH, IW, WMH, Cherry Pickers, LBACs front and rear
THE THANG: Mosey over to the Discovery lunch room via the playground. Follow the Q through the various obstacles. A little bit of bear crawl, monkey bars, and log hops here and there. Once at the covered area by the Discovery lunch room, we played F3 Blackjack using the F3 Deck of Cards. Spilt into two groups and it was PAX vs. PAX with YHC serving as dealer. Closest to 21 wins. Busts = 20 x burpees (we had two busts). Jokers = PAX pick exercise. Any PAX that hits 21 wins a coveted F3TheCapital sticker. Knock out the exercises as prescribed from winner’s cards. Completed 8 rounds. MARY: 10 x Flutter kicks
ANNOUNCEMENTS: ARC is coming this weekend!! Also, check out GTE 26 coming March 25-27. https://growruck.com/growruck/growruck-26-eastern-fleet/
COT: Today is Valentine’s Day. Remember to honor the most important person in your life – your wife. Focus on the relationship and how important it is to everything you do!

DATE: 2022-02-15
AO: General
Q: Lazlo
PAX: citrus, Traveler, 2 percent, Trolley, Maj. Payne, Booking, Yardbird FNGs: None
COUNT: 8
Chilly morning at the General. I felt the need to knock out our daily challenge today. It was just a feeling. Also, the turf felt a little more like a parking lot, so it seemed like a good thing to do would be a bunch of stuff where we get down on our knees. Everyone seemed to enjoy it.

WARMUP: SSH, imperial walkers, hillbillies, 3 burpees, Michael Phelps, mountain man poopers, cherry pickers, fellowship lap

THE THANG:
Part 1: Daily challenge. 50 step ups, 20 dips, 50 step ups. Mosey to the field
Part 2: Modified Jack Webb. The PAX stayed together as we worked our way down the field. Bear crawl 10 yards, 1 merkin, 4 OH claps. Add a merkin and 4 OH claps every 10 yards.
Part 3: Modified Lt Dan’s. The PAX stayed together as we lunge walked 10 yards, did one No Surrender (4 count exercise, down on one knee, down on the other knee, up on one leg, up on the other), and one BWS IC. Added a No Surrender and a BWS every 10 yards. This seemed popular.
Part 3: Final trip down the field. Skip jump 10 yards, 1 burpee, 1 big boy situp. Add a burpee and a big boy every 10 yards.

MARY: flutter kicks

ANNOUNCEMENTS: ARC on Saturday

COT: Building on Old Bay’s COT from last week, encouraged PAX to open up and ask for help, encouragement, or accountability, noting that opening up is not in the Q’s wheelhouse, and trying to get better at that.

DATE: 2022-02-15
AO: Freestate
Q: Horshack
PAX: Winston, CashOnly, Butter, ShowMe
FNGs: Dungeon Master East, Cannoli
COUNT: 7
WARMUP:
SSH x 25 IC
Grady Corn x 15 IC
Willie Mays Hayes x 10 IC
Trunk Twisters x 10 IC
2 Laps – Karaoke and Jail Break Sprints on the sides
Plank Jacks x 15 IC
Harry Rockettes x 15 IC
Walk Outs with Sun Salutation (aka Cobra Kai) x 5 OMC
Cherry Pickers x 15 IC

THE THANG: The Escalator Returns

Pax repeat a series of exercises, escalating up, per the following. Burpees were OYO; other exercises were either IC or OMC:

5 x Burpee, then a lap
Add 10 x Alternating Lunges, then a lap
Add 15 x Coupon Curl, then a lap
Add 20 x Squat, then a lap
Add 25 x Dips IC, then a lap
Add 30 x Jump Overs, then a lap
Add 35 x Upright Rows, then a lap

MARY: Rotate PAX taking cadence

Reverse Crunch -15 IC Holding Coupon
Windshield Wipers-15 IC
Side Crunches-10 IC Each Side
Big Boi Sit ups (feet in coupon) x 15 OMC
X Factors x 10 IC
Box Cutters x 15 IC Each way
Flutters x 20 IC to close

ANNOUNCEMENTS:
Great work on the Afghan Refugee Collection – note of thanks from the organizer Donna Collins. Thirsty 3rd Thursday this week – 6:30p, Feb 17th?
Saturday March 12 – Old Bay & Magoo looking to enlist our support and participation in a tri-state Ruck / Hike across Chain Bridge Road. It would end with a breakfast at Bob & Edith’s restaurant (5050 Lee Hwy, Arlington)
The next Adopt a Road Clean up will coincide with Earth Day – on April 23rd (3rd Saturday). Aiming for a Q-School in the spring so we can broaden our Q rotation

COT: Q Source Quadrant #3: Lead Right

4 capabilities of Effective Leadership that enable a man do what a Leader does.

First, he must have Vision, the ability to recognize Advantage and the Movement required to achieve it. If he does not know where he is going and why, then he will not be able to Influence anyone else to follow him there.

Second, he must be capable of Articulation, which is the act of describing his Vision to others. People will not abandon their Status Quo for a superior position unless they understand where they are going.

Third, he possesses the means of Persuasion, which is the initiation of first Movement. Despite their recognition that a Leader’s Vision is Advantageous, human nature is to cling to the Status Quo even it is inferior. Through Persuasion, a Leader convinces people to begin Movement and gain Momentum.

Fourth, because Movement produces uncontrollable circumstances, the Leader knows that Obstacles will inevitably arise. An obstacle is any problem that impedes Movement. An Effective Leader is ready to incentivize others to breach Obstacles and maintain Momentum toward Advantage.