Author: f3nano

DATE: 2023-03-28
AO: Delphi
Q: Pop Fly
PAX: K-Pop, Ashe, Wham-O, Nano, Dunder, Peanuts, I-Beam, Doodles, Flapjack, Battleship FNGs: Battleship (counted above cuz he’s already up on Slack) COUNT: 11
WARMUP: mosey lap, SSHs, WMHs, world’s greatest stretch, cherry pickers, merkins

THE THANG: The Pax split into partners and grabbed one coupon

The Q how to set of exercise cards in two piles turned face down. when the cards were flipped over, one from pile one and one from pile two, the packs had to perform the exercises. The kicker was that one pax always had to be exercising with the coupon

Examples of pairings:
Buttkickers and Squats / Run 300yds and Merkins/ Bear Crawl and Freddie Mercury/ 100 Calf Raises and Squat Jumps.

The pax always had to decide what exercise to do with the coupon, and what exercise to do without the coupon…. Making for some interesting choices.

The Pax got an extra round in because the Q has a watch that tells time differently (and more slowly) than the clock at the naval observatory.

MARY: No time. The Q needs to reset his watch and he owes the Pax 5 minutes back at his next Q at Delphi.

ANNOUNCEMENTS: Dad’s Camp & Dolly Sods

COT: it’s the extra things of F3 that keep us coming back. we invite all our pax to avail themselves of the extra stuff that goes on within F3… whether it be a cornhole tournament or a ruck, or something else, these events create the bonds that make F3 a more fulfilling experience.

DATE: 2023-03-27
AO: Horizon-Ao
Q: 2 percent
PAX: Gherkin, sticks, Trifecta, Mr Haand, SPINAL TAP, Purple Rain, Yardbird, Undertow, Brown Bag, Kodiak FNGs: None
COUNT: 11
WARMUP: SSH, Arm Circles, Moroccan Nightclubs, Don Quixotes, Potato Pickers, Willy Mays Hays, Downward Dog, World’s Greatest Stretch

THE THANG: The PAX gathered in the gloom to help a friend move. We headed over to Kodiak’s trailer to unload what was the aftermath of this past weekend’s Grow Ruck events.
There was not insignificant amount of very heavy sandbags that needed to be shuttled over to MajorPayne’s driveway and 3 very large logs. The PAX made quick work of the task and convened at the goal line for more exercises with (comparatively) lighter items: 5 Pull Throughs (IC), Murder Bunny to the 18
10 Bicep Curls (IC), Murder Bunny to half field
15 Blockies, Murder Bunny to the 18
20 Bent Over Rows, Murder Bunny to the goal line
25 Overhead Press
Short mosey with the coupons over to the stairs:
Down the stairs – 10 Chest Press (IC)
Up the stairs – 15 Dips (IC)
20 Step Ups w/ the coupon
Mosey back to the field for Mary.

MARY: Weezy Jeffersons

ANNOUNCEMENTS: Bruce Springsteen is coming to town. Someone should EH that guy.

COT: You find out who your real friends are when you have to move. Additionally, good friends will help you move but BEST friends will help you move a body.

The PAX were rewarded with pizza and beer for their efforts. QIC clearly didn’t order enough food.

DATE: 2023-03-27
AO: Patriot
Q: Big Short
PAX: Boiler, Booking, CableGuy, citrus, Ice Tea, Mackerel, Passport, Bone, Roadkill, Strange Brew, Wedding Singer FNGs: None
COUNT: 12
WARMUP: the normal routine

THE THANG: PAX split into three groups. Each group did 25 sets of these exercises, and then ran a lap: – Dips
– Toy soldiers
– Lunges
– American hammers
– Mercans
– Squats
– Flutter kicks

Then 30 sets of the exercises, and run a lap

Then 35 sets of the exercises, and run a lap

Then 40 sets of the exercises.

MARY: not enough time

ANNOUNCEMENTS: Boneathon on May 20.

COT: three cheers for our comrades at the Patriot for the tremendous preparation, work, effort, passion, and grit in organizing the weekend (Old Bay, Jag) and completing the Impact Ruck (Cable Guy and Ice Tea) and Gro Ruck (Bogie, Lazlo, Lucius, Anchorman, Major Payne and Patchouli).

DATE: 2023-03-27
AO: Farm
Q: Faceplant
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: 16 ssh, 16 mc, arm circles, 10 beat pickers, 10 wmh, 5 burpees, 2 laps around fields and 15 burpees THE THANG:
Dora across side of field
Teams of 2
100 merkins-one partner exercises while the other runs to midpoint of soccer goal and back, 200 big boy sit-ups-on partner karaokes across to other side of field and back 300 LBCs – partner does high knee skip jumps to goal midpoint and back

Bear crawl until front runner reaches far side of last bleacher (about 75 yards) and crawl bear back

20 tic tok burpees

MARY: 12 Freddie Mercurys
ANNOUNCEMENTS: N/A
COT:N/A

DATE: 2023-03-24
AO: Aerie
Q: Chasqui
PAX: Lonestar, Stewie, Yellow Jacket
FNGs: None
COUNT: 4
Warm up
Mosey/side straddle hops/cherry pickers/arm circles.

The Thang:
round/rep: 1:x15, 2:x20, 3:25-mosey across after each rep.
1-Merkins w/shoulder taps
2-High plank w/coupon slides
3-curls
4-rows
5-thrusters w/coupon
6-big boy sit ups
7-American hammer
8-coupon swings
8-ground- coupon press

COT: Your only limit is the extent of your imagination. Break through the mental walls holding you back and unleash your true potential

Announcements: see the channel