Author: f3nano

Date: 2024-01-08
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Chasqui, Jetstream
FNGs: None
COUNT: 4
WARMUP: nooe
THE THANG:
Rucking Conway Robinson State Forest 4.5 miles.
40lb and 50lb sandbags brought for EC.
Pax got ran out into flooded trails 0.5mile in and modified as needed. Midruck performed a round of airsquats. MARY: nope
ANNOUNCEMENTS:
-Late Jan or Early Feb TBD…Sky Meadows Ruck
-Feb 17…GORUCK Tough
-Daily OYO Challenge, see the aerie channel
-Misogi Challenge
-26 mi Star, 75mile in 3months, and other fun things

COT:
Set goals, something hard and make the year memorable.

Date: 2024-01-08
AO: thefarm
Q: Trolley
PAX: Squatter, Sparky, Matthew – Running Man, Lumbergh, Moneyball, Firehead, F-No FNGs: 1 F-No
COUNT: 8
A series of difficult and sometimes chidish exercises.

WARMUP: SSH, Arm Circles, Don Quixotes, Cherry Pickers, WMH, Down Dog, Kobra Kai, Mosey around the fields

THE THANG:
Convened at the benches – Dips (20), durkins (10), toe taps (10 in cadence)
Ring of fire – each man took turns bear crawling around the pax while all completed mountain climbers, toy soldiers, burpees, calf raises, box jump, body weight squats, & star jumps
Chose buddies and took possitions on the sideline. Leap frog to half field. Gallop to end. Gallop to midfield (leading with other leg) then wheelbarrow to end (swiching possitions half way). Repeat bench exercises
Repeat ring of fire with bear crawling while pax did mountain climbers, toy soldiers, burpees, star jumps, high knees, burpees, bws, and WW2.
Repeat sideline exercising with bear crawls and skipping in place of leap frog, wheelbarrows, and galloping. MARY: Flutterkicks
ANNOUNCEMENTS: Ruck/Hike Feb 10
COT: Isaiah‬ ‭43:18‭-‬19‬ ‭NRSV‬
“Do not remember the former things, or consider the things of old. I am about to do a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert.” Read 2x and reflected upon it briefly, followed by prayer.

Date: 2024-01-09
AO: freestate
Q: Horshack
PAX: John Kluge, Winston, FIFA (F3 The Capital), Bluto, Greenspan, Cannoli FNGs: None
COUNT: 7
WARMUP:
SSH x 19 IC
Learning to fly = arm circles + squats x 19 IC
Windmills x 19 IC
Hillbillies x 19 IC
Michael Phelps x 19 IC
Cherry Pickers x 19 IC
Willy Mays Hayes

THE THANG: Ones & Nines
Proceed to end line:
1 Merkin IC / 9 Burpees OYO
Inch worm to the Foul line and back
2 Merkins IC / 8 Burpees OYO
Bear crawl to the top of the key and back
3 Merkins IC / 7 Burpees OYO
Lunge walk to mid court and back
4 Merkins IC / 6 Burpees OYO
Ass kickers to opposite key and back
5 Merkins IC / 5 Burpees OYO
Sprint to opposite end line and back
6 Merkins IC / 4 Burpees OYO
Karaoke opposite key and back
7 Merkins IC / 3 Burpees OYO
Hop on one foot to Mid court and back on the other foot 8 Merkins IC / 2 Burpees OYO
Broad jump Top of the key and back
9 Merkins IC / 1 Burpees OYO
Crab walk to foul line and back

MARY:
Big Boi Sit Ups x 19 OYO
Leg Lift Rosalitas x 19 IC
Scissors x 19 IC
Plank-o-rama 19-19-19-19-19
Dying Cockroach x 19 IC
LBCs x 19 IC
Flutters x 19 IC

Announcements:
Skipping Adopt A Road this month – next one will be on Saturday Feb 3rd Thirsty F3rd Thursday – dry for some. Shift to January 25th
Super Bowl Squares to cover regional costs and the remainder goes to Miriams Kitchen. $10 per square. 3rd annual Super Bowl party at the WhoreShack on Sunday Feb 11th – it will have a Mardi Gras theme Promoter will have his VQ tomorrow at #potomac-rising

COT:
Suzanne’s 80-year-old uncle died on New Years weekend after complications from a stroke he suffered over Thanksgiving. Like most people at the end of life, her uncle did not have instructions for what he wanted if he became incapacitated. So, the hospital and staff did tests and he became restless, they sedated him, and he became delirious and started flailing, they restrained him, and he dislocated his shoulder and on it went. Suzanne’s aunt thought she was doing the right thing by keeping him alive, because it would be what her uncle would have wanted. But she was getting conflicting advice from a rotating parade several doctors, nurses and specialists, but none recommended palliative care for pain. Almost 90% of doctors have a Do Not Resuscitate order (or DNR for short) for once they reach 75 years old. They know the pain and suffering that the medical ecosystem inflicts on patients to preserve life at all costs. On the other hand, approx only 10% of the general public has a DNR in place
https://time.com/131443/why-your-doctor-probably-has-a-do-not-resuscitate-order/
I’ve had the honor of supporting four people – both of my parents and my aunt and uncle who lived in Rockville – during their final days. While they were still of sound mind, they signed a medical directive so I could make health decisions if they became incapacitated. It can be a tough conversation, but well worth it.

Date: 2024-01-09
AO: thegeneral
Q: Gherkin
PAX: citrus, Defiance, Hard Knox, Lazlo, Toolbox, Spud
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers
Hillbillies, M. Phelps
Downdog, switch legs
World’s Greatest stretch

THE THANG
Mosey over to bottom of the steps and break into 2 groups
One group runs up and down the steps while the other exercises as a team.
Continue until each team has completed the required number of exercises. The team that finishes first does one more stair climb and then exercises with the other team.

Set 1
Climb steps – 1 at a time
55 Burpees

Set 2
Climb steps – 2 at a time
75 WWII Situps

Set 3
Climb steps – 3 at a time
55 Burpees

Set 4
Run the steps
75 American Hammers (IC)

Teams alternated burpees, with each team performing 25

Total 135 burpees – a few less than plan.

MARY
Out of time

ANNOUNCEMENTS
2nd F event Thursday night – check F2 channel for details

COT
Spread your F3 wings in 2024. There are a lot of AOs, challenges, events, opportunities to Q, and generally a lot of ways to plug in. YHC is going to make an effort in 2024 to try some new ones and encourages others to do the same.

Date: 2024-01-08
AO: acropolis
Q: Hightower
PAX: RedOktober, Doodles, Peanuts
FNGs: None
COUNT: 4
WARMUP:
SSH, stretches then fellowship lap to warm up.

THE THANG:
4 Stations: 1 exercise at each station and 1 group exercise, rotate until each PAX completes. PAX job between each station

Station 1: 10 burpees, PAX shuttle run 10, 20, 30

Station 2: 15 squat press, PAX (10) SSH in cadence

Station 3: 20 tri extension, PAX bearcrawl out 10, crawlbear back

Station 4: 25 curls, PAX (25) Merkins
Fellowship lap completes Round 1

Round 2, speed round

Station 1: 5 burpees, PAX shuttle run 5,10,15 yards

Station 2: 10 squat press, PAX (5) SSH in cadence

Station 3: 15 tri extension, PAX bearcrawl out 5, crawlbear back

Station 4: 20 curls, PAX (15) Merkins

MARY:
Ring of Fire, each PAX lead core exercise

ANNOUNCEMENTS:
2F Jan 11 at Dogwood Tavern, Falls Church

COT:
Thank you for continuing to post, come out in the cold dark Gloom. That’s what builds up our Willpower. Easy Button is to stay home, don’t get out of bed, don’t post. But that’s Not how we build, strengthen our Willpower. Continuing to make ourselves uncomfortable, pushing our limits, trying new things. That’s what helps us build up our Willpower.