Author: f3nano

Date: 2025-04-14
AO: acropolis
Q: Hightower
PAX: Obadiah, Rambler
FNGs: None
COUNT: 3
WARMUP:
Warm up exercises and stretching! Followed by warm up lap.

THE THANG:
Rotate exercise, while other do group exercises, followed by lap around track:

Round 1: (10) sandbag deadlift, SSH
Round 2: (10) sandbag walk lunges, squats
Round 3: (20) merkins, decline plank, shoulder taps
Rinse & repeat for 2 rounds

MARY:
Ring of Fire core

ANNOUNCEMENTS:
2F: Thurs, April 24 in Falls Church
Memorial Day Murph
The Capital Anniversary
COT:
With life comes struggles. Last night on Masters great example of Resiliency of a champion. Many different types of struggles, but he kept pushing to eventually win in extra hole.

Tags: acropolis, Obadiah, Rambler

Date: 2025-04-11
AO: thefarm
Q: Firehead
PAX: Infinity, Squatter, Running Man
FNGs: None
COUNT: 3
WARM UP

Arm Circles, Don Quixotes, Willie May Hayes, Beet Pickers

THE THANG

Start with first exercise, run across the field and back then add the next exercise, repeating all the previous exercises (the first couple runs were sprint then mosey, later just mosey there and back)

Burpees x 5
Dips x 10
Merkins x 15
Squats x 20
Shoulder taps x 25
SSH x 30
Reverse Lunges x 35

MARY
American Hammers, Flutter kicks, Side crunches

COT
Hell is the place where the person you are meets the person you could have been

Tags: thefarm, Infinity, Squatter, Running Man

Date: 2025-04-13
AO: social-distance
Q: Bone , Play-Doh
PAX: Lazlo, Smokey, Shart (F3 Memphis), Gambler (I missed a Rucker-Will fill in) FNGs: None
COUNT: 7
WARMUP: Speed through lights to get to Falls Church
THE THANG: Run or Ruck until 0730
MARY: 45 ‘mercans
ANNOUNCEMENTS: Boneathon May 31st
COT: Coffee is more affordable if you get a free refill

Tags: social-distance, Lazlo, Smokey, Shart (F3 Memphis), Gambler (I missed a Rucker-Will fill in)

Date: 2025-04-13
AO: mother-ruck-ing
Q: Rambler
PAX: Peanuts, Pop Fly
FNGs: None
COUNT: 3
WARMUP: walk the tow path in
THE THANG: the Billy goat trail
MARY: walk the tow path out
ANNOUNCEMENTS: we did 4.25 miles
COT: be kind when participating in a flash mob event

Tags: mother-ruck-ing, Peanuts, Pop Fly

Date: 2025-04-12
AO: olympus
Q: Ashe
PAX: Peanuts, Rambler, Nano, Atlas, Po, Shart (F3 Memphis), Battleship FNGs: None
COUNT: 7.1 – Atlas was our coffee closer
WARMUP: jog around school. I carried weight bag.

THE THANG: each interval we rotated the person carrying the weight sack and pushed for speed:

3 rounds hill sprints and 20 wwIIs w/a twist

Jog to track: 2 rounds of 400s and 15 heels to heaven

2 rounds of bleachers (starting from gate to track by tennis courts) and 20 lbcs

Jog to parking lot: line up and race from stairs to far gate, mosey back

Soccer

MARY: Yes- good one

ANNOUNCEMENTS: 9/11 stair climb, Murph, etc.

COT: Peanuts liked it! We are born originals. And that had me thinking about a few things.

Tags: olympus, Peanuts, Rambler, Nano, Atlas, Po, Shart (F3 Memphis), Battleship