Author: f3nano

Date: 2023-11-28
AO: mondaynightruckers
Q: Jetstream
PAX: Jetstream
FNGs: None
COUNT: 1
THE THANG: 4 miles along sidewalks
ANNOUNCEMENTS: See posts about the rambler this weekend for anyone who is interested COT: Give thanks for the Lord is good

Date: 2023-11-27
AO: acropolis
Q: Hightower
PAX: Obadiah, Doodles, Ashe, Peanuts, Monk
FNGs: None
COUNT: 6
WARMUP:
A few warmups and stretches, followed by fellowship pace jog to start our tour around Acropolis. Including some Frankenstein and Lunge walks.

THE THANG:
Jog around Woodson and Frost campus and stopping intentionally for added beatdowns and views. Frost parking lot: rounds of sprints and recovery walks.
Continuing with Burpee Bobby until front of Woodson.
Then switched to bear crawl across parking lot. 3 spaces forward, then crawl bear back 1. Continue Burpee Bobby return to starting point.

MARY:
Ring of Fire, each PAX lead their round of Mary.

ANNOUNCEMENTS:
County Rambler: this Sat, 12/2. Options to walk, volunteer to support and to make donations for Miriam’s Kitchen. See Slack for more info.
Prayers for YardBird’s wife recovery from her procedure. Prayers for Monk’s wife also recovering from procedure.

COT:
Near the end of reading book, Comfort Crisis. Highly recommend if you haven’t read it yet.
Caught my attention reading about Bhutan, a country that’s 2nd in the world as happiest behind Disney. Why? In their culture they value Mindfulness over Checklist Accomplishments. Rather than material items, social status they value full body mindfulness. They further explained, if we’re hiking and there’s a cliff 500 yards away, that’s death. Rather than race towards death, they take their time, take the scenic route, enjoy life’s views, speak to people that are important to them. They would rather prepare for death so it doesn’t surprise them or die with any regrets.

Date: 2023-11-27
AO: horizon-ao
Q: 2 percent
PAX: Disco, Purple Rain, 3 mile, Poe, vplaxico, Attache’, Gherkin, Fish Fry FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Moroccan Nightclubs, Michael Phelps, RVE’s, Willy Mays Hays, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: After a brief fellowship lap the PAX gathered around the circle at the 50 yard line to learn the true meaning of Festivus: a non denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a merkin was performed collectively by the group. • As Festivus rolled on, we came to the Feats of Strength:
PAX lined up in pairs on the 50 yard line. Each team took turns carrying the festivus pole to the goal line while the other team member did a high knee, jubilant skip alongside of him. Switching positions at the goal line. The remaining PAX performed a number of exercises while waiting their turns: Mountain Climbers, Star Jumps, LBC’s, Heisman Shuffle, Bonnie Blair’s • Pull up bar – 3 rounds, 10 reps each, remaining PAX performs o Soccer kicks
o Peter Parkers
o Freddie Mercuries
o Dips
o Break Dancers
• Short mosey to the bike racks, aka Bear Crawl arches where we…well….Bear crawled under the bike racks.
• 3 rounds 20 Derkins, 20 Bulgarian Split Squats (1 round we did step ups b/c my legs hurt)

MARY: Flutter kicks, Penguin Crunches, Alabama Prom Date, Nolan Ryan’s
ANNOUNCEMENTS: Please keep Magoo’s wife in your prayers as she undergoes double knee replacement surgery today.
COT: No matter what holiday you celebrate, real, fictitious, or nothing at all….I wish all of you and your families a safe and happy holiday season and a joyous New Year.

Date: 2023-11-27
AO: thepatriot
Q: bogey
PAX: Anchorman, Boardwalk, Booking, CableGuy, citrus, Coconuts, Defiance, Hobbyhorse, Jag, Lazlo, Legacy, Lucius, Major Payne, My Space, Popeye, Shake ‘N’ Bake, Smokey, Spud, Strange Brew, Vila, Wedding Singer FNGs: None
COUNT: 22
WARMUP:
SSH, MPs, IWs, HBs, MNCs, leaf pickers, WMH, down dog, cobra Kai

THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER – PAX DRAWS DISCOUNT COUPON FOR EXERCISE
10x step ups IC, 30x dips, 30x curls, Lap
10x step ups IC, 20x OHP, 20x curls, Lap
10x step ups IC, 25x derkins, 25x curls

Farmer carry coupon to dumpsters
DUMPSTERS – PAX DRAWS DISCOUNT COUPON FOR NEXT EXERCISE
30x Low Rows, 10x squats
40x IC Shoulder taps, 10x squats
50x IC flutter kicks with overhead coupon hold, 10x squats

Rifle carry coupon to bars for 15x Aussie Merkins

Continue rifle carry to field

THE FIELD – Line up on goal line
5x blockees/man makers
Backpedal 100yd to opposite goal line
5x burpees
Mosey return to goal line

BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
Tday food discussion
20x IC LBACs reverse
Tday dessert discussion
20x IC seal claps
Tday sides discussion
20x IC overhead claps
Tday protein and preparation discussion
RECOVER

MARY: 20x donkey kicks L & R, 20x dirty dogs L & R

ANNOUNCEMENTS: County Rambler on Saturday with Miriam’s Kitchen donations

COT: YHC’s mom joined the VA Cranfords for Thanksgiving this year. She was welcomed with open arms, but as with any family gathering, the in-law dynamic can be hard (and it was) at times. This year, however, the dynamic was tempered in light of two notably empty seats at the dinner table. With YHC’s father’s passing in July, the strong and humble presence of the leader of the greater Cranford family was sorely missed. The other empty seat belonged to YHC’s 14-yr old daughter who last month entered another short-term treatment program. Her struggle with autism, and ongoing battle with depression and anxiety, overwhelmed her. This is a lifelong journey that will have many ups and downs. YHC spoke his heartfelt thanks to the men of F3 for their support of him during this journey. His life has been lifted up because of the men of F3. YHC called upon the PAX to think about ways that they have been helped in their lives, to reflect of the gifts and abilities that God has given them, and finally, to use those gifts and abilities to help others. Thank you, men!

Date: 2023-11-22
AO: theaerie
Q: Chasqui
PAX: Chasqui
FNGs: None
COUNT: uno
Warm up
Side straddle hops
Michael Phelps
Frankenstein kicks
One loop

The Thang x22
lunges L/R
curls
mountain climbers
squats
merkins
kettlebell swings
suicides
thrusters
plank with leg lifts and shoulder taps
burpees
rows L/R
rifle carry
shuffle
bear crawls
loop

Mix stretches

Announcements: pop up rucks/beatdowns TBD

COT: enjoy the silence – set a time to step away from all distractions and hit a solo walk/run/ruck/bike/swim to mentally reboot yourself.