Author: f3nano

Date: 2024-09-24
AO: thegeneral
Q: Summit
PAX: Hobbyhorse, Gherkin, citrus, Ice Tea, bogey, Lazlo, Spud, Hard Knox, Jenner, Prenup, Klinger, Robo, Speedo, Muggsy FNGs: 1 Muggsy
COUNT: 15
WARMUP: SSH, Imperial Walkers, Cherry Pickers, WMH, Michael Phelps, Down Dog, WGS

THE THANG:
– Ricky Bobby…400M
– Tabata Set – 20 secs work, 10 secs rest X 8 sets
– Alternate Blockees & Coupon Hop Overs
– Dora
– 100 hand release merkins
– 200 squats
– 300 overhead claps
…..while other partner alternates the following exercises (ABCD) every 5 yards to the 20 yard line and moseys back – A-Army Crawls
– B-Bear Crawls
– C-Crab Walk
– D-Duck Walk
– Tabata Set – 20 secs work, 10 secs rest X 8 sets
– Alternate Coupon Plank Jacks & Coupon Hop Overs
– Ricky Bobby..400M

MARY: American Hammers, Flutter Kicks, LBCs

ANNOUNCEMENTS:
The Grunt
Old Rag Hike
Check Slack Channels

COT: YHC shared story of first HIM he EH’d at the Frontier in Jersey. The Recorder is an adaptive athlete and YHC initially wondered how modifications might work. YHC learned quickly that Recorder has heart of a lion and was willing to try it all.

Elements of this morning’s beatdown represented Recorder’s strengths…army crawls, overhead claps, bear crawls and especially Ricky Bobby where he would take off on his bike and leave the last guy having to go all out to catch him.

More importantly…Recorder led from the front with 2nd and 3rd F stuff…being there for guys going through tough times including YHC who is grateful for the support during a particularly dark time.

We all have our scars…some visible and some invisible. Let’s lead from the front and lean on each other cause’ at F3 we aim to “leave no man behind, but leave no man where we find him.”

Pic is from convergence that YHC mentioned in COT. Recorder made it through the obstacle with over 60 men rallying with him.

Tags: thegeneral, Hobbyhorse, Gherkin, citrus, Ice Tea, bogey, Lazlo, Spud, Hard Knox, Jenner, Prenup, Klinger, Robo, Speedo, Muggsy

Date: 2024-09-24
AO: atlantis
Q: B-String
PAX: Hammerhead, Infinity, Smokee, Windtalker, True North, Deflator, Forceps FNGs: None
COUNT: 8

WARMUP
SSH, Frwrd Arm Circles, Bckwrd Arm Circles, Cherry Pickers, Imperial Walkers, Wiley Mays Hays

THE THANG

Mosey to the stone pit and select a big stone

Mosey with stone to SE stairs of Nats Stadium

Stones, Stair, and Nickles and Dimes (x2)

– Lunge with stone every 2 steps to first landing
– OHP x 10 ( x 5 on round 2 )
– Lunge with stone every 2 steps to 2nd landing
– Burpees x 5 ( x 10 on round 10 )
– Lunge with stone every 2 steps to top landing
– OHP x 10 ( x 5 on round 2 )
– Carry stone to ground

Mosey with stones back to stone pit. Do 2 sets of:

– Bent over rows with stone x 20
– Single leg glute bridge x 10

Drop Stones and mosey to pier (x2). Do 2 sets of:
– Dragon flag x 10
– Derkins x 12
– Urkins x 15
– Air Squats x 15

Mosey to flag
– Rope climbers x 15
– Freddie Mercuries x 15
– Crunchy Frogs x 10
– Mountain Climbers x 15
– Stretches

ANNOUNCEMENTS
Planning a post-workout coffee sometime in October.

COT
Part of the process of maturing is learning to give people things that we don’t necessarily owe them. Whether it’s extending grace where there’s an offense or bearing burdens that aren’t yours by rights, we make ourselves better husbands, fathers, and men by taking responsibility for the actions of others and using that as an opportunity to lift them up.

Tags: atlantis, Hammerhead, Infinity, Smokee, Windtalker, True North, Deflator, Forceps

Date: 2024-09-23
AO: mondaynightruckers
Q: Trifecta
PAX: Jetstream, Rocketman, None
FNGs: 1 None
COUNT: 3

WARMUP:
THE THANG: 4.21 miles through wet neighborhoods.
MARY:
ANNOUNCEMENTS: PAX on parade coming up
COT: challenge yourself each day to put your self in an uncomfortable situation. Incremental changes in your daily life will have a positive impact on those around you.

Tags: mondaynightruckers, Jetstream, Rocketman, None

Date: 2024-09-23
AO: thepatriot
Q: Big Short
PAX: Fitz-Hume, Flux, Roadhouse, Prestige, Hops, My Space, Boardwalk, bogey, citrus, Booking, Coconuts, Lazlo, Pepco, SAAS, Strange Brew, 5-way, Rufus FNGs: 1 Rufus
COUNT: 18

WARMUP: the normal routine

THE THANG: PAX split into three groups for rounds of exercises. For each round, the group would run to the opposite end zone and perform two sets of exercises. Once one PAX in the group completed the first set, the group would move to the second set. Ditto for completing the second set. Then PAX run backwards to the end zone and do 10 burpees as a group.

Round 1: 60 mercans and 60 body weight squats.

Round 2: 60 dercans and 60 coupon squats.

Round 3: 60 shoulder presses and 60 flutter kicks.

Round 4: 60 coupon plank jacks and 60 cactus squat jumps.

Round 5: 25 blockees, 25 curls and 25 dips.

MARY: the usual

ANNOUNCEMENTS: the Grunt is coming up in November. In October, hike up Old Rag.

COT: I love you too, Dad.

Tags: thepatriot, Fitz-Hume, Flux, Roadhouse, Prestige, Hops, My Space, Boardwalk, bogey, citrus, Booking, Coconuts, Lazlo, Pepco, SAAS, Strange Brew, 5-way, Rufus

Date: 2024-09-23
AO: hamilton
Q: Hobbyhorse
PAX: Defiance, Legacy, Flat Tire, Popeye, Spud, Gherkin
FNGs: None
COUNT: 7

WARMUP: ssh, iw, windmill, pellet pick, wmh, arms, Phelps, dd, a great stretch
THE THANG: escalator of exercises with run to midfield and jog back after each round

1. ww2 and handless rise
2. No Surrenders, the hard way (THW)
3. American Hammers (4-count)
4. Merkins [Pax join together to pickup 6]
5. Burpees
6. Bobby Hurley
7. Box Cutters (IC)
8. Shoulder Tap (4 count) [Pax join together to pickup 6]
9. Apollo Onos (THW)
10. SSH (IC)
11. WW2
12. Calf raise (IC)

MARY: lbc
ANNOUNCEMENTS: haymaker event.
COT: getting out there is a big deal and pax should be proud of the hard work.

Tags: hamilton, Defiance, Legacy, Flat Tire, Popeye, Spud, Gherkin