Author: f3nano

Date: 2024-09-30
AO: mondaynightruckers
Q: Rocketman
PAX: Stewie, Trifecta, Blip, Double Tap
FNGs: None
COUNT: 5
WARMUP: Pulled Double Tap’s Jeep around a parking lot in prep for pax-on-parade.

THE THANG: 3.65 mile damp nighttime ruck.

ANNOUNCEMENTS:

– PAX on Parade on October 19!
– Old Rag sunrise hike 10/26

COT:

I’ve been reading a biography on https://www.thenmusa.org/biographies/alvin-c-york/, a WWI hero from Tennessee. One of his constant refrains to himself was this verse:

” For whoever wishes to save his life will lose it, but whoever loses his life for My sake and the gospel’s will save it. [36] For what does it profit a man to gain the whole world, and forfeit his soul? [37] For what will a man give in exchange for his soul? ” Mark 8:35-37 – https://bible.com/bible/100/mrk.8.35-37.NASB1995

Keep these words in our hearts and keep our eyes fixed on the important stuff.

Tags: mondaynightruckers, Stewie, Trifecta, Blip, Double Tap

Date: 2024-10-01
AO: thegeneral
Q: citrus
PAX: SAAS, Lazlo, Gherkin, Robo, Hard Knox, Spud, Jenner, Hobbyhorse FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Cherry pickers, IW, Hillbillies, moseying around with coupons.

THE THANG: Pearls on a string. Start with 5 burpees for the first round, then do 15 merkins and 5 burpees, etc. – 5 burpees
– 15 merkins
– 25 tempo squats
– 35 mountain climbers

In between rounds of exercise, we used the entire parking deck: 1. Jog the first section of the parking deck
2. Bear crawl down the ramp
3. Farmers carry the next section, doing a coupon press at each joist 4. Bear crawl down the ramp
5. Jog the last section of the parking deck
Repeat in reverse, but crawl bear up the ramp

MARY: LBC, flutter kicks, penguin crunches, tempo donkey kicks

ANNOUNCEMENTS: Grunt 11/9, Halloween parade (date?), Old Rag 10/26

COT: Really bad things are happening to folks in SW Virginia and western NC/SC. A minute of silence.

Tags: thegeneral, SAAS, Lazlo, Gherkin, Robo, Hard Knox, Spud, Jenner, Hobbyhorse

Date: 2024-09-26
AO: edge_of_reason
Q: Chef
PAX: Quip
FNGs: None
COUNT: 2

WARM UP:
15cc SSH
10cc Grass grabbers
15cc Lunges
10cc Michael Phelps
10cc hairy Rockettes
OYO Arm stretches

THE THANG:
Tabata style! Perform each set for 20 seconds, then take 10 second break. Rest one minute between Rounds. Go hard. Goal is to get heart rate to within 80% of your max attainable heart rate.

Round 1: (6 minutes)
3 sets high knees
3 sets plank punches
3 sets jumping jacks
3 sets side skaters

Round 2: (6 minutes)
3 sets jump rope
3 sets high/low boat
3 sets line jumps
3 sets of merkins

Round 3: (6 minutes)
3 sets burpees (JUMP!)
3 sets American hammers
3 sets squats
3 sets lunges

Round 4: (6 minutes)
3 sets mountain climbers
3 sets merkins
3 sets split squats (Bonnie Blairs)
3 sets of tuck jumps

MARY
30 seconds plank, thousand count

TAPS:
– Prayers for Quip’s job and house hunt
– Prayers for Chef’s fam adjusting to new schedule.

Tags: edge_of_reason, Quip

Date: 2024-09-30
AO: thepatriot
Q: SAAS
PAX: Ice Tea, Pilsbury, Lazlo, Flux, My Space, citrus, Sunshine, CableGuy, Big Short, Prestige, Roadhouse, Hobbyhorse, Hops, Rufus, Coxswain, Boardwalk, Five-way FNGs: None
COUNT: 18
WARMUP: The usual plus some sun salutations (*sun not included)
THE THANG: Started with a Name-O-Rama (what??!), then each PAX named an exercise and we did a number of reps equal to their age. – Ice Tea: 51 merkins
– Pilsbury: 43 curls
– Lazlo: 51 squats
– Flux: 51 presses (:pleading_face:)
– Ran a lap
– Hops: 53 calf raises
– Boardwalk: 50 WW3s (:exploding_head: sets of 20, 10, 10 10) – CableGuy: 51 shoulder taps
– Big Short: 54 lunges (single-count)
– Ran a lap
– Rufus 46 mountain climbers
– SAAS 47 LBCs (for Mary)

If I got your exercise or name wrong, it’s because I was taking notes with a pen in the dark and rain, so :shrug:

ANNOUNCEMENTS: The Grunt, Old Rag
COT: YHC previously shared his struggles with depression and success with anti-depressants. Today he shared his struggle with gray hair and his success with hair dye. A lot of guys dye their hair, they just don’t talk about it. If you’re looking for permission, here it is. JUST DON’T USE THAT DRUGSTORE SHIT. You deserve to look your best.

Tags: thepatriot, Ice Tea, Pilsbury, Lazlo, Flux, My Space, citrus, Sunshine, CableGuy, Big Short, Prestige, Roadhouse, Hobbyhorse, Hops, Rufus, Coxswain, Boardwalk, Five-way

Date: 2024-09-30
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, Classified, SPINAL TAP, Attache’, sticks, Poe, Disco, Purple Rain, vplaxico FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– Mosey to yorktown coliseum
1. Stops along the way, added an exercise at each stop: merkins, lunges, docks, monkey humpers – At coliseum
1. 3 sets Step ups, dips, split squats, derkins
MARY: flutter kicks, LBCs
ANNOUNCEMENTS: old rag, grunt
COT: thanks, help, wow. the 3 essential prayers. Thanks for F3 and these dudes. Help us … and help us be okay asking = for help (i’m working on this one). Wow – this life we get to live.

Tags: horizon-ao, Kodiak, Classified, SPINAL TAP, Attache’, sticks, Poe, Disco, Purple Rain, vplaxico