Author: f3nano

Date: 2023-10-09
AO: thefarm
Q: Squatter
PAX: Lumbergh, Sparky, Infinity, Matthew – Running Man, Firehead FNGs: None
COUNT: 6

WARMUP:
– 15 Overhead Arm Raises IC
– 20 SSHs IC
– 15 Rockettes IC
– 12 Willie Mays Hayes IC
– Mosey around the field

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2:
A – Carolina Dry Docks
L – Bonnie Blairs
A – American Hammers
R – Jump Rope
M – Merkins

Set 2 x2:
A – Dips
L – Squat Jumps
A – Mountain Climbers
R – Rockette Hillbillies
M – Merkin Jack

MARY:
– 15 Flutter Kicks IC
– 30 LBCs
– 20 Rosalitas IC
– 20 Freddy Mercury IC
– 60s Bear Hold

ANNOUNCEMENTS:

COT:
I am currently reading the Freed to Lead F3 book and learned about the Sad Clown syndrome. This read really struck a cord with me because I could see myself in the words of these authors, I was a Sad Clown. In 2016, if you looked at my life from the outside you would see nothing but success and happiness, a beautiful family, wife and kid, I was working for the best software company in the world, and yet I was deeply depressed and could not understand why. I wish I had found F3 back then, it took years working with a therapist and assisting support groups for me to understand that I was missing in my life what I now know to be the three Fs. Fast forward to today, I am well on my way to becoming the best version of myself. I am thankful for my friend that recommended F3, in the last 8 years I have done a lot of work to improve my 2nd and 3rd Fs but this is exactly what I needed to complete a solid foundation for me to build the best version of myself.

Date: 2023-10-09
AO: horizon-ao
Q: Disco
PAX: Gherkin, Purple Rain, Trifecta, Kodiak, Major Payne, Mr Haand, 3 mile, Lucius FNGs: None
COUNT: 9
WARMUP: SSH, M Phelps, CP/WMH, hands to floor, D Dog/Up Dog/Child’s Pose, 1OYO. Fellowship lap THE THANG:
Bataan Death Crawl
Railroad
Bearmuda Triangle – Curls, KB swing, Floor to ceiling. Repeat Bear Brawl
Bears and Blocks
Bear Crawl 360/Crawl Bear 360/Run 1/2 Field
Bear Crawl Burpees
MARY: Each One Pick One: alphabet, Flutters, Body saw, F Mercury, Mtn Climbers, Toy soliders, Shoulder taps, etc. ANNOUNCEMENTS: Dad’s Camp
COT: QIC expressed appreciation for F3 fraternity on his F3 anniversary.

Date: 2023-10-07
AO: mondaynightruckers
Q: Stewie , Rocketman
PAX: Phaedrus, Renaissance, Stewie, Rocketman, bogey, Jetstream, Chasqui, Major Payne, Ice Tea, Kuch, citrus, Boffin FNGs: None
COUNT: 12
WARMUP: OYO stretches
THE THANG:

11.0 mile ruck at Manassas Battlefield National Park. Eight (8) MondayNightRuckers’s and four (4) Motherruckers (12 total) met at startex at Mathews Hill Lot#3 and decided carefully on which coupons would be lugged and which would not. The large water jug and various sizes of medicine balls, and numerous sandbags didnt make the cut. Two (2) sandbags (40lb and 50lb), Thor’s 25lb cast iton hammer, and a neatly chiseled log were selected. (1st proof of life photo taken) The log progressively got heavier as the rain came and it got saturated. To some of the PAX’s disappointment, the Q didnt prepare a US history lesson of the battlefield, but some facts were mentioned along the way. Some may or may not have been completely true. 😉

We took the eastern route from Mathews lot to follow the main 2nd Manassas trail to the Deep Cut Trail and back onto the main trail to our halfway point for a quick bio-break and refuel. (2nd proof of life photo taken)

At this point we were 1 mile from the Startex and 2 Pax had to bail due to commitments. Glad they came for the time they did!

Down to 10 PAX and pushed on to the First Manassas Trail. A few more photos taken along the way. The rain came.

We followed the main trail to the Stone Bridge and now a fully saturated log was being carried back to the Startex.

MARY: nope
ANNOUNCEMENTS:
Oct 14…Dads Camp
Oct28…Old Rag
Nov 11…Grunt
Nov?…Chad1000

Dec…CCT 40mi hike Occoquan to Great Falls
COT:

Countorama/nameorama
WoW: Encouraged the PAX to set aside 10 minutes a day to be quiet and alone, away from noise, distractions, and all other people. To be still, dont pray or listen to music, just listen and dont meditate on your worries, meditate on the truth of the word of God.

Shared a story of Buddha about being still and clarity, and Psalm 23.2 and 119.147-148.

Afterward post-ruck grub and coffeteria at My Cravingz for some Turkish food.

Date: 2023-10-07
AO: thefarm
Q: Sparky
PAX: Infinity, Matthew – Running Man, Firehead, Lumbergh
FNGs: None
COUNT: 5
WARMUP:
SSH, Michael Phelps, wMF, beet pickers, imperial walkers, neck rolls, Mozy THE THANG:
Tabata
10 merkins
Jump squats
Planks
Moroccan night clubs
Wall sits
Lunges

MARY:
Ladies choice- we all selected an exercise
Rosalitas
Big boy sit ups
American hammers
Nolan Ryan’s
LBCs

ANNOUNCEMENTS:
Sparky hosting Inviger8 viewing at his home
12800 Tournament
Reston, VA. 20191
703-867-8671

COT:
Trust God, that you are exactly where are you were meant to be. St Teresa of Avila

Date: 2023-10-07
AO: thesandlot
Q: Legacy
PAX: CableGuy, Defiance, Spud
FNGs: None
COUNT: 4
WARMUP: SSH, Michael Phelps, Imperial Walker, Hilbilly, Paw Paw pickers, Downward dog, World’s Greatest Stretch
THE THANG: First thang: run up the big hill and do an exercise. Run down the hill and do an exercise. Pax pot luck of exercises – merkins, no cheat merkins, wall derkins, dips, LBCs, plank jacks, step ups, wall jumps, possibly others…
Second thang: 3 pax run suicides while 1 hangs from pull up bar. Suicides of various types: bear crawl, crawl bear, lurpees, high knees, possibly others??! MARY: A proper mary: V-ups, mountain climbers, Freddie mercuries, toy soldiers ANNOUNCEMENTS: The usual
COT: Rocky Run was a great workout location for Saturday morning. Sandlot will continue roving around to create variety for the MWF crowd who tends to attend.