Author: f3nano

DATE: 2023-03-12
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Kodiak
FNGs: None
COUNT: 2
WARMUP: Coffee
THE THANG: Potomac Heritage trail. Potomac Overlook to Roosevelt Island. MARY:
ANNOUNCEMENTS:
COT:

DATE: 2023-03-11
AO: Farm
Q: Sparky
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: SSH, Michael Phelps, beet pickers, WMH, calf stretches THE THANG:
20 snake rounds. When four rounds of each exercise are done, dropped Merkins
Monkey humpers
Squats
Shoulder press
Jane Fonda
Moroccan night clubs
Plank
Squat jumps
Side lunges

MARY:
Lbc, rosalitas, penguin crunches, glitter kivks

ANNOUNCEMENTS:
COT:
“Success is not final, failure is not fatal. It is the courage to continue that count. “ Winston Churchill

DATE: 2023-03-11
AO: Mor-Ruck-Ing
Q: bogey
PAX: Anchorman, CableGuy, Cena, Ice Tea, Lazlo, Legacy, Juneau, FIFA FNGs: None
COUNT: 9
WARMUP:
Ruck inspection
1-minute breakdown of ruck contents (not your own)
130 burpee penalties incurred
2-minute ruck re-pack (own)
Performed 63 burpees before start of ruck (completed 70 burpees after ruck) HRPUs
BSUs

THE THANG:
Approx 4mi heavy ruck
4x 60# sandbags
2x 44# sand kettlebells
PAX practiced carrying and passing sandbags and kettlebells
Started with 6min carries, then 4 minute carries, then found 3 minute carries did the trick
PAX did a great job communicating on sandbag handoffs, keeping tight formation, and navigating a busy bike trail

MARY:
Move from heavy ruck straight into ruck + sandbag PT at #thesandlot. Strong!

ANNOUNCEMENTS:
Burpee penalties are no joke.
Pack the mandatory items, or pay the man!

COT: Great work. Time for PT.

DATE: 2023-03-11
AO: Olympus
Q: Doodles
PAX: Glee, Popeyes, citrus, Zeus, Ashe, Yard Sale, Booking, Roddick FNGs: 10-4 not FNG but not on slack
COUNT: 10
WARMUP: SSH, Michael Phelps, arm circles, cherry pickers, down dog, world’s greatest stretch, the windmill, then lined up on line and did the following 15yards and back: karaoke, soccer player hip swings backwards and forwards, Air Jordan skips (skip really high)

THE THANG: Mosey around the school stopping at 8 stations along the way to do the following: 10 burpees
20 shoulder taps
30 merkins
40 lunges
50 overhead presses
60 air squats
70 calf raises
80 seconds of Al Gore while Q fetched the frisbee.
Then played windy ultimate with a lot of burpees until the LAX team showed up.

MARY: flutter kicks, WW1s, dirty dog, American Hammers

ANNOUNCEMENTS: Happy hour next Thurs at 7pm, Tour of Annandale chicken shacks today at 12:30

COT: Almost thru winter. I started in October and F3 has gotten me thru winter. Thanks to all of you and thanks to @obadiah who asked me for 2 years to come out. Think about someone you can ask out even if it takes 2 years.

DATE: 2023-03-11
AO: Sandlot
Q: bogey
PAX: CableGuy, Juneau, Lazlo, Cena, Beaux, FIFA, Anchorman, Legacy FNGs: Cartel
COUNT: 10
WARMUP: SSH, Hillbillies, LBACs, MPs, Cherry Pickers, WMH, downward dog, cobra kai, WGS

THE THANG:
Round 1:
70 burpees (#thesandlot PAX joined Ruckers in completing the second half of a 130 burpee penalty incurred at start of morning Ruck. Thank u PAX!)

Round 2:
30-yd Ruck on bear crawls
20-yd ruck on (or coupon hold) lunge walks
20 ruck/coupon swings
20 ruck/coupon over head presses
20 ruck/coupon high pulls

Round 3:
With rucks on, five 2-man teams for sandbag clean and throw for 50-yd (60# and 80# bags used) Repeato for another 50-yds

Round 4:
40 ruck/coupon swings
30 ruck/coupon overhead presses
30 ruck/coupon high pulls

Round 5:
Batwings – hold arms up until recover
20 LBACs IC forward
1x 10 count
20 LBACs IC reverse
2x 10 count
20 seal claps IC
3x 10 count
20 overhead claps
1x 10 count

MARY:
50 flutter kicks IC
50 Nolan Ryans

ANNOUNCEMENTS:
Popeyes and Zeus fried chicken extravaganza

COT:
It’s the 1st F that gets us out to the gloom
It’s the 2nd and 3rd Fs that keep us coming back
Let’s go get some more men in need of F3!