Author: f3nano

Date: 2024-03-13
AO: apollo
Q: Monk
PAX: Monk
FNGs: None
COUNT: 1

WARMUP:

imperial walkers, arm circles, Michael Phelps, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap

The Thang
I cut this in half to do it solo
Partner up
Grip, Rip, and Roller Dora (GRRs)
runner runs to the end zone and back. Partner performs, a grip, rip, and roll + exercises as follows:
Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground. At the appropriate point, do the following exercises Dora-style

80 merkins on the block
160 single count, flutter kicks next to the block
240 squats holding the block

MARY: nope
ANNOUNCEMENTS: none
COT: In whatever you do today, focus on the benefit to others more than whatever recognition you deserve. It’s easy for thoughts of pride to take over when you’re doing well for others. Whatever honor you receive, it’s for the excellence with which you served.

Tags: apollo, Monk

Date: 2024-03-12
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream, Trifecta
FNGs: None
COUNT: 4

WARMUP: none
THE THANG: 4.8 miles on mix of sidewalks
MARY: nope
ANNOUNCEMENTS: Looking for monthly larger ruck events and GoRuck events later in the year COT: Be deliberate. Focus on ur kiddos.

Tags: mondaynightruckers, Rocketman, Jetstream, Trifecta

Date: 2024-03-09
AO: freestate
Q: Birdman , Deagle
PAX: Horshack, FIFA (F3 The Capital), Pigeon, Cannoli, Deagle, Iron Dome FNGs: None
COUNT: 7
F3 Run day Fun day Yes please!

WARMUP:
– SSH x 15 IC
– Imperial Walkers x 15 IC
– Cherry Pickers x 15 IC
– other 15 IC

THE THANG: 4 mile run with stops for

Squats x 50 OQ
Merkins x 30 OQ
Dips x 20 OQ
Burpees x 10 OQ

MARY:
– Dying Cockroach x 15 IC
– American Hammer x15 IC
– Shoulder Taps and other X10 IC
– Box Cutters both ways x15 IC
– Merkins x10 IC
– Push through x15 IC
– Reverse Crunches x15 IC

Tags: freestate, Horshack, FIFA (F3 The Capital), Pigeon, Cannoli, Deagle, Iron Dome

Date: 2024-03-12
AO: thegeneral
Q: Hard Knox
PAX: Gherkin, Lazlo, Toolbox, citrus, Defiance, Hobbyhorse
FNGs: None
COUNT: 7

WARMUP: Usual
THE THANG: 100 Air Squats, 90 seconds of plank, 80 LBC, 70 toy soldiers, 60 box steps, 50 Merkens, 40 lunges, 30 dips, 20 Burpee, 10 pull-ups MARY: Flutter Kicks
ANNOUNCEMENTS: CSUP Coming Up
COT: carry each other’s burdens, we can’t do it alone. We need help, too, rely on friends and intentional fellowship, be vulnerable.

Tags: thegeneral, Gherkin, Lazlo, Toolbox, citrus, Defiance, Hobbyhorse

Date: 2024-03-06
AO: theaerie
Q: Rocketman
PAX: Stewie, Lonestar
FNGs: None
COUNT: 3
WARMUP:

SSH
Windmills
Mtn Climbers
Willy Mays Hayes

THE THANG:

Cycles down the field:
First PAX pulls the sled 30 yards forward then 10 back.
Remaining PAX perform an action until the first PAX returns to the 10 yard line. Remaining PAX mosey forward and rotate to the next PAX.

Actions:

Merkins
Bonnie Blairs
Big Bois
Freddy Mercuries
Dive Bombers
Forward lunges
Calf Raises
Carolina Dry Docks
Squats
XYs
Once complete, everyone moseys backwards while handing off the sled every 10 yards

COT:

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

Ecclesiastes‬ 4:9-‬10‬‬‬

Tags: theaerie, Stewie, Lonestar