Author: f3nano

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Something About Sandy (the sandbag)

Date: 2023-11-22
AO: potomac-rising
Q: FIFA
PAX: Baguette, Prefontaine, Radar, spartan, Mark Michael
FNGs: None
COUNT: 6
WARMUP:
15 SSH IC
10 imperial walkers IC
10 swinging Billy’s IC
10 Merkins SC OMQ
10 Shoulder taps IC
10 Mountain climbers IC
10 Windmills IC
10 Cherry pickers IC
Stay in cherry picker and stretch your back out
8 WMH IC
Greatest stretch of all time, point to sky

THE THANG:

“Something About Sandy”

Break into teams of 2

Team 1: PAX 1 throws sandy from dot to dot to while PAX 2 bear crawls with him (so yes slowly if needed), reverse roles on the way back.

PAX 1 takes Sandy and does a suicide using middle dot PAX 2 does merkins, reverse

All other pax:

25 chest press OYO, 20 dips OYO, 15 curls OYO, 10 merkins, hold plank until done.

1 mosey around the field

Repeat for each pair of two

MARY:
15 Freddie Mercury IC
15 Flutters IC
15 Leg Lift Rosalita’s IC
15 Scissors IC
15 Reverse Crunches IC

ANNOUNCEMENTS:
5k tomorrow morning (Thanksgiving) at freestateò. Meet at Starbucks. All family welcome.

COT:
Tomorrow being Thanksgiving I just want to say thank you to you guys for coming out here this morning and all the other mornings. I appreciate the dedication and the camaraderie. Enjoy this time with your families. Drink up, eat up. Gain a couple lbs to be lost over the next few beatdowns.

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3-Man Gauntlet Race

Date: 2023-11-21
AO: delphi
Q: Hightower
PAX: Blue Steel, K-Pop, Peanuts, Juneau, Obadiah
FNGs: None
COUNT: 6
WARMUP:
Fellowship laps around field to warm up, after several laps we stretched out by bleachers. A few rounds of stretching then YHC explained the race.

THE THANG:
PAX broke up into (2) groups of 3.
Station 1: bear crawl, sprint, bear crawl across field. Then 3 burpees, then return bear crawl, sprint bear crawl. Station 2: 15 merkins then hold plank. Once PAX returns, starts into station 1.
Station 3: catch your breath for recovery and air squats to stay warm and loose. Then move up to station 2. Race is for (4) rounds.
Winning team got to pick how many recovery laps.
Lined up on goal line for 50 yard sprints, then 50 yard jog to other end. Group did that for (4) rounds.

MARY:
Flutter kicks and LBC’s to wrap up.

ANNOUNCEMENTS:
Rambler X-County walk 12/2
Happy Thanksgiving!

COT:
Appreciate what we have, not what we don’t! Take the time to appreciate your family at home and away. We are all so lucky to have what we got! Look at our F3 family, so thankful for the men that have helped us build this AO, this Region! Thankful for the new men, the new blood and energy to continue the growth of F3! Happy Thanksgiving, and safe travels to all!!

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On the Road Again

Date: 2023-11-20
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Chasqui, Blip, Stewie, Ape (Blue Ridge), Judo, Tux, Ripperoni FNGs: 2 Tux, Ripperoni
COUNT: 8
WARMUP: nope
THE THANG: Test drove the new earlier start time and it was met with good reviews. Probably going to stick for the foreseeable future. Ruck started out with 7 and then became 8. Maintained a brisk pace for 4.3miles through trails and sidewalks through the DV community and Long Park. Returned to Startex in just 1:15min. No sandbags today, but pretty sure everyone was packing some degree if weight. MARY: nope
ANNOUNCEMENTS: CCT ramble 1st weekend in Dec.
Christmas Lights Ruck. Exact dates TBD, but will be open invite to be a family
COT: “Once you replace negative thoughts with positive ones, you’ll start having positive results.” -Wille Nelson

When your stuck in a grind at work or home you gotta find something about it you like. Even if its small. It gives you enthusiasm to push on and do it better, which brings positive energy, and people around you feel that positive energy and will want to be part of that.

Closing prayers giving thanks to our Lord and for a healthy holiday and safe travels for all.

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47, not quite 50

Date: 2023-11-21
AO: acropolis
Q: Obadiah
PAX: Ashe, Hightower, Peanuts
FNGs: None
COUNT: 4
WARMUP: SSH, Don Quixote, rockettes, down dog, WGS,
THE THANG: 4 rounds

Round 1:
47 BWS, lunge to 47, 47 BWS, lunge to goal line, 47 BWS run 200 yds

Round 2: 47 SSH, buttkickers to 47, 47 SSH, buttkickers to goal line, 47 SSH run 200 yds

Round 3: 47 step back lunges, broad jump to 47 yd line, 47 step back lunges, broad jump to end zone, 47 step back lunges, run 200 yards

Round 4: 47 calf raises, bear crawl 47 yards, 47 calf raises, bear crawl 47 yards, 47 calf raises, run 200 yards. LD

Extra credit: 47 squat jumps

MARY: glees, low planks, flutterkicks, lbcs
ANNOUNCEMENTS: rambler ramble
COT:. Not about what you can do or are able to do, but what you are willing to do.

https://m.youtube.com/watch?v=PQIyJvIoS24