Author: f3nano

DATE: 2023-03-08
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Infinity
FNGs: None
COUNT: 3
WARMUP
SSH
Arm circles
Beet pickers
Willy Mays Hayes

THE THANG
Motivators
Wall sits

Dora:
100 squats
Walking lunges (to first goal post)

200 glute bridges
Bear crawls (to first goal post)

300 LBCs
Butt kickers across the field

100 squat jumps
Run across the field

MARY
Plank
Flutter kicks
Situps
Penguin crunches
American hammers
Superman
Dying cockroaches

COT
Be all in! Sometimes we need to be all in even though it’s tough – like F3, mentoring our children, marriage, etc. But suck it up and be all in anyway. 😉

DATE: 2023-03-08
AO: Patriot
Q: Shake ‘N’ Bake
PAX: Strange Brew, Lucius, Boiler, CableGuy, bogey, Legacy, Ice Tea, Wedding Singer FNGs: None
COUNT: 9
WARMUP:
SSH, Imperial Walker, Hillbillies, Itty Bitty Arm Circles, Windmills, Cherry Pickers, WMH, 5-Burpees, Downward Dog, Cobra Kai, Childs Pose (x3), Fellowship Lap

THE THANG:
1 round = 3/4 exercises, x20 reps each

Round/Group 1: Squats, Lunges (x10 each leg), Split Jacks, Merkins 400M Lap
Round/Group 2: Imperial Walker Squat, Back Lunges (x10 each leg), Smurf Jacks (ouch), Toy Soldiers 400M Lap
Round/Group 3: Jump Squats, Daft Punk (3-way lunge, x10 each leg), Shoulder Taps 400M Lap

Wall Sits (1min), Rocky Balboa (1min), Chicken Peckers (20/IC)

MARY: LBC, 5-Burpees, Flutter Kicks, 5-Burpees, Nolan Ryans, Fire Hydrants, Donkey Kicks, Worlds Greatest Stretch

ANNOUNCEMENTS: Reshuffle on the Saturday morning practice ruck. Likely reschedule from Fairfax to Arlington area. Check #mother-ruck-ing channel.

COT: I recently changed jobs and boy am I uncomfortable. Here are the words-of-wisdom I am holding on to: When you stay in a place that is comfortable, you stop growing. Routines lead to us being numb in life, and it does little to move you forward. If you want to find growth and success in your life, then you need to get out of your comfort zone and challenge yourself. Creating discomfort forces us to grow and improve.

DATE: 2023-03-08
AO: Horizon-Ao
Q: Major Payne
PAX: Magoo, Anchor Man, Lazlo, SPINAL TAP, Purple Rain, sticks, Gherkin, Kodiak, Old Bay, Median FNGs: Attache
COUNT: 12
WU:
20 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
10 Merkins
10 HRPUs

The Thang:
30 yd bear crawl w/ruck, 20 yd lunge walk w/ruck, pick up 60#-80# sandbag (at 50 yd line) and ruck 150 yds (rest of field and then 100 yds back to start), then drop sandbag and fast travel lap around field – no straps allowed for rucks (if no ruck, carry a coupon).

Round 2 will start with 150 yd sandbag carry, then 20 yd lunge walk, then 30 yd bear crawl before the fast travel lap, which is done as a rifle carry (ruck or coupon)

Grab rucks/coupons
15 Ruck Swings
15 Overhead Press
15 Coupon Squats
10 Ruck lunges in cadence

Sandbag Pairs Relay: Pair up. One 60# sandbag per pair (or 80# if Wallace and Lazlo). PAX take turns moving 60# sandbags 50 yards via the clean-and-toss method.

Sandbag Bucket Brigade: The PAX split into two teams, then move sandbags 50 yards via the bucket-brigade method. After passing off the sandbag, rear PAX run to the front of the team (Ricky Bobby style), to keep the bags moving.

Circle up for 2 min HRPUs

Mary: 25 x Flutter kicks

Announcements: Still time to sign up for GrowRuck 35! If cost is an issue for you, please DM me! We have scholarships available! https://growruck.com/event/gte-35/

COT: Get Right. https://f3nation.com/get-right-q1/

Picture a man capsized in his boat, drifting aimlessly down the river of life. In order for him to have any control over his path forward (beyond the never ending currents of the river) he must get back in the boat. He must get right. Getting right is a never ending struggle that every man must commit to so that he can live right, lead right and finally leave right. To get right, we must take steps to improve that 1% every day. Coming out to make ourselves physically stronger is part of it, but it also involves our mental and spiritual pursuits as well. Keep pushing forward every day in all aspects of your life!

Aye!

DATE: 2023-03-08
AO: Compound
Q: Booking
PAX: Popeyes, Peanuts, Doodles, Wapner (F3 Cape Fear), Yardbird, Roddick FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Cherry Pickers, Willy Mays Hayes, Down Dog, Worlds Greatest Stretch, Cobra Kai
THE THANG: Pyramid- perform the exercise with the coupon then run the width of the field, do 2 burpees, and run back 10 blockies
20 derkins
30 Low Rows
40 Curls
50 Squats
40 Calf raises
30 OH Press
20 Leg Lifts
10 Atlas Shrugs

Without the coupon- do the following exercises- run width of field do 5 squats run back

10 burpees
20 Merkins
30 Lunges
40 WWI
30 penguin taps
20 plank jacks
10 diamond merkins

Finish with 25 flutter kicks while holding coupon

MARY: LBC, Toy Soliders, Dirty Dogs
ANNOUNCEMENTS: Grow Ruck, Compound Happy Hour next week Thursday I believe, Dad’s Camp
COT: Don’t let perfection be the enemy of good. Don’t let your own strive for perfection at home or at work disenfranchise your co-workers, family and friends. Be willing to have an open mind for other viewpoints and ways of doing things. Your personal strive for perfection can drive others away.

DATE: 2023-03-07
AO: General
Q: Hard Knox
PAX: 2 percent, citrus, Toolbox, Fairweather, Lazlo
FNGs: Obadiah
COUNT: 7
WARMUP: SSH, overhead press, LBAC, Michael Phelps, imperial Walker, windmill, cherry picker, Willy Mayes Hayes, downward Dog, cobra Kai, worlds greatest stretch

THE THANG: – How do you build a house? 1 plank at a time. PAXs take turns being “foreman”. Choose exercise followed by 3, 4, and 5 minute rotating planks.

MARY: Flutter kick, toy soldiers, mountain climbers, dying cockroach.

ANNOUNCEMENTS: grow Rick

COT: – David French – only man can be a father, only man can be a husband, every man can be a friend – What house are you building today?