Author: f3nano

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mother-ruck-ing What are you doing for Thanksgiving?

Date: 2024-11-24
AO: mother-ruck-ing
Q: Ice Tea
PAX: Hightower, Sloth, Strange Brew, Lazlo, Jag, Boardwalk
FNGs: None
COUNT: 7
WARMUP: Nah

THE THANG: New 3.4 mi. rucking route through Falls Church up Mt. Daniel where the air is quite thin at 454ft of elevation.

MARY: Coupon merkins and flutter kicks

ANNOUNCEMENTS: That was a cool route.

COT: Happy Thanksgiving everyone! :turkey:

Tags: mother-ruck-ing, Hightower, Sloth, Strange Brew, Lazlo, Jag, Boardwalk

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freestate 2nd Annual Nathaniel Kronisch Memorial Beatdown

Date: 2024-11-21
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Cannoli, Dungeon Master, Deagle, Mumford, Pigeon FNGs: None
COUNT: 7
WARMUP:
SSH
Imperial Walkers
Cherry Pickers
Stretch what you need for 1 min

THE THANG:
Knees
• high knees 10 IC fast feet 10 IC high knees 10 IC fast feet 10 IC • 20 Coupon squats OMQ
• 20 Non coupon squats OMQ
• 10 backward leg lifts left leg
• 10 backward leg lifts right leg
Running
• Burpee sprints: 4 burpees, full black top length wide sprint and back, 4 burpees • Slowww blacktop Mosey
• Burpee sprints: 3 burpees
• Slowww Mosey
• Burpee sprints: 2 burpees
• Slowww mosey
• Burpee sprints: 1 burpee
On my ups
• 25 Shoulder press OMQ
• 20 cleans OMQ
• 15 taint scrapers OMQ
• 10 Merkins OMQ
• 5 blockies OMQ
Now we heal (30 sec count)
Intense
• 10 down dog merkins with 2 push ups SC
• 50 Chest press OMQ
• 10 down dog merkins with 1 push up SC
• 50 chest press OMQ
Side straddle hops
• 50 omq
• 10 sec rest
• 40 OMQ
• 10 sec rest
• 30 OMQ
• 10 sec rest
• 20 OMQ
• 10 sec rest
Crunches
• 40 lbcs OMQ
• 10 sec rest
• 30 lbcs OMQ
• 10 sec rest
• 20 lbcs OMG
• 10 sec rest
• 10 lbs OMG
Hind legs
• 30 bend overs WC OMQ
• 10 secs rest
• 20 bend overs WC OMQ
• 10 secs rest
• 10 bend overs WC OMQ

MARY:
Freddie Merkury
Big Boy Sit Ups
Flutters

ANNOUNCEMENTS:
Next wed at Potomac rising AO we will start at 6a and do the Kronisch again except this time all family and friends are welcome. We’ll work out for 45 min then do coffeteria in the parking lot for 20-30 min before walking to the field to play a turkey bowl. Anyone is welcome!

COT:
This beat down is in honor of my late friend Nathaniel Kronisch. He passed suddenly last year around this time from a brain aneurysm. He left behind a wife (Jill) and two daughters (Cora & Faye). He was a good dad and good friend. Hold those you love close and make sure they know you love them.

Tags: freestate, Andrew Churchill, Cannoli, Dungeon Master, Deagle, Mumford, Pigeon

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thesandlot So much fun, I didn’t even realize I was working out

Date: 2024-11-23
AO: thesandlot
Q: Gherkin
PAX: Klinger, CableGuy, citrus, Forceps, Hobbyhorse, Legacy, Attache’, Spud, Lazlo, #heiress, #topspin FNGs: None
COUNT: 12

WARM UP
Imperial Walkers, Hillbillies, Side Straddle Hop, Willie Mays Hays, Elwoods, Cherry Pickers, world’s pretty good stretch, down dog

THE THANG

Relay Races – teams of 2
• One partner runs across the turf and back while the other exercises.
• The race continues until a certain number of laps or a combined number of reps.

Travel via
Other Exercise
Ends at
Crab Walk
Merkins
6 rounds
Bear pushing a tennis ball
Squats
4 rounds
Ball on Spoon
Burpees
6 rounds
Backward Bean Bag Balance
WW2 Situps
6 rounds

Paper Chase
• Put one piece of paper in front of you. Step on it, pick up the other piece of paper from behind you and put it in front of you and step on that. Continue to the end and back while teammate performs shoulder tap merkins. • Switch with partner
• Complete 4 times as a team

Entire Pax as one team
Messi foot pass relay
• Team lays shoulder to shoulder in a line.
• Person on one end holds the ball in their feet.
• At the start, everyone else starts doing flutter kicks while the person with the ball passes it to the person next to him.
• After you pass the ball, you run to the other end of the line and start flutter kicks as you wait for the ball. • Continue until reaching the edge of the turf.

MARY
American Hammer, LBCs

ANNOUNCEMENTS
• F3 soccer once or twice this upcoming week.
• Turkey trot at Olympus

COT
Thanksgiving is the best week of the year.
Thankful for so much – YHC will do my best to express gratitude all week to everyone.

Tags: thesandlot, Klinger, CableGuy, citrus, Forceps, Hobbyhorse, Legacy, Attache’, Spud, Lazlo, #heiress, #topspin