DATE: 2023-03-15
AO: Horizon-Ao
Q: Magoo
PAX: Strange Brew, Kodiak, Median, Trifecta, SPINAL TAP, Purple Rain, Gherkin FNGs: None
COUNT: 8
WARMUP: M.Phelps, AbeVigoda, lunge twist, donkey kicks, high kick, mosey to wind protected area THE THANG: 8 rounds of tabata
MARY: wedged into the tabata
ANNOUNCEMENTS: Bring rucks for @Kodiak’s Friday workout
COT: You get out what you put in.
The Relay (Aerie Stylee)
DATE: 2023-03-15
AO: Aerie
Q: Stewie
PAX: Lonestar, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP:
Mosey
Highknees
Imperial walker
Hillbillies
Shoulder taps
High plank leg stretch (elbow and knee 90deg)
Michael phelps
Arm circles
THE THANG:
MoM
1. Murderbunny + cindy
2. Rifle carry + sand pill
3. 45 lb ruck shuffle+50lb Sandbag drag (tied to rucksack)
4. Bearcrawl + bowling ball,
5. Unweighted mosey.
The route was reduced from a full field to half field due to only 3 PAX. All agreed this would be way better with a larger group. Rules are 1PAX moseys at all times. As the mosier laps a coupon lugger, coupon is swapped and relieves. PAX that was relieved then moseys to the next coupon lugger in succession….and so on until all MoM has been performed for one lap. Repeato 2x.
Extra Credit!!!
Each PAX select his favorite MoM to start and move 20yard (OYO) Al Gore till all arrive then rotate to the right. At 60yd about face and return repeato back home.
Motivators: SSH 8ct (144 total hops)
MARY:
LBC
Australian Snow angel
Flutterkicks
ANNOUNCEMENTS:
Book thang
Murph
COT:
There are two ways to store up knowledge: reading and relationships. Your life is largely influenced by the books you read and the people you meet.
“An intelligent mind acquires knowledge, and the ear of the wise seeks knowledge.” Proverbs 18:15
“The wise lay up knowledge, but the babbling of a fool brings ruin near.” Proverbs 10:14 .”
“To get wisdom is to love oneself; to keep understanding is to prosper.” Proverbs 19:8.”
Macebell 101
DATE: 2023-03-14
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Chuck Taylor, Hammerhead, True North
FNGs: None
COUNT: 5
WARMUP:
20×4 Side straddle hop
10 burpees
10 woodchoppers
THE THANG:
Today I brought a 15-pound macebell. While one person did their set of a macebell workout, everyone else performed a group exercise. The macebell was passed to the next person after the number of reps was performed by everyone else.
Stage 1: Close-hand block to the time of 15xMerkins (overzealous start for 4 nonmace PAX) Stage 2: Close-hand block to the time of 20xAir squats
Stage 3: 20xDips on the bench
Stage 4: 360° swing to the time of 10×4 forward lunges
Stage 5: 360° swing to the time of 10×4 side lunges
Stage 6: Backscratchers to the time of 10xLBC’s
Stage 7: 10xBackscratchers, everyone else planking
Stage 8: 20xErkins,15xDips
Stage 9: Shoulder press to the time of 10×4 T-claps
Stage 10: shoulder press to the time of 10xleg lifts
Stage 11: Uppercut with lunge to the time of 10xside plank things (I always forget the name)
Stage 12: Uppercut with lunge to the time of 10xside plank things on the other side
MARY:
10xWWII Situps
10xcrunchy frogs
10xbox cutters
14xarrowhead merkins
40-second plank
10xrope pulls
50xair squats to finish off the last minute
March Madness
DATE: 2023-03-14
AO: General
Q: Fairweather
PAX: 2 percent, Lazlo, citrus, Hard Knox, Traveler, Yardbird, Primanti, Toolbox FNGs: None
COUNT: 9, Welcome DR pax @primanti
WARMUP: SSH, Arm Circles, Phelps, Worlds greatest stretch, etc.
THE THANG: Pax circled up at midfield for a little F3 football. In cadence both teams (facing each other on opposing 45s) completed an exercise (starting with merkins- later Squats, SSH, Bonnie Blairs). At the end of cadence exercise “offense” bear crawled toward the Goal line while defense sprinted to opposite goal line and back to catch bear crawling pax and therefore restart with the offense and defense switched. Evens won 2-1.
March Madness battleship saw three teams completing exercises written on plates and tossed into another teams zone. At the end of the college fight song loser had Merkins. MARY: flutter kicks, Penguin crunches, planks
ANNOUNCEMENTS: grow ruck coming up
COT: Q reflected on attending now wheelchair-bound former soccer teammate’s wedding. Resilience and a positive attitude go a long way. Don’t get too caught up in life and don’t take today- March 14, 2023- for granted.
Monday Night Ruckers in The Deepest Woods
DATE: 2023-03-13
AO: Mondaynightruckers
Q: Rocketman
PAX: Stewie, Jetstream, Tron, Raven, Yellow Jacket, Lonestar FNGs: Scotch, Cheddar
COUNT: 9
THE THANG: 4.2 miles in the woods with three coupons to keep us company.
ANNOUNCEMENTS:
– 3/17: “Flyer Challege” – Passport challenged each of us to post #theaerie expansion flyer in at least one location before Friday’s beatdown. Write in the channel where you posted it for all to be aware.
– 3/18: Local area 5k / 1 mile fun (2023 Lucky Clover) run in Dominion Valley on 3/18, proceeds go to “Willing Warriors”. – March Book club: Freed to Lead, get your hands on the 2nd edition! – April: Kid friendly workout planned, details to come
COT:
Here are six common bad habits:
1. Conflict avoidance
2. Impulsiveness
3. Blame-shifting
4. Insisting on control
5. Perfectionism
6. Power hunger
My challenge to you is to pick one of these that bothers you the most and figure out one way to tackle this the next time that bad habit rears it’s ugly head.
Whoever trusts in his own mind is a fool, but he who walks in wisdom will be delivered. Proverbs 28:26
F3 The Capital 