Author: f3nano

DATE: 2022-05-15
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Maj. Payne, Gadget, Old Bay
FNGs: None
COUNT: 3
Starting at the John Ericsson Memorial (adjacent to the Lincoln Memorial) then up the Rock Creek trail to Silver Spring Maryland.

First third was asphalt path next to the Parkway, then the final 2/3 were woodland dirt trail with some nice climbs.

Finished with an awesome brunch!

11.38 miles in 3 hours 35 minutes

DATE: 2022-05-13
AO: Horizon-Ao
Q: Old Bay
PAX: Old Bay, 3 mile, Poe, Jag, Disco, Mayberry, Mr Haand
FNGs: None
COUNT: 7
WARMUP:

The usual, starting with the Side Straddle Hop, as F3 law dictates Next – a lot of should work, hum…, wonder if Old Bay is planning for coupons?

THE THANG:

All coupons, all the time
Lots-O-Squats variations
Fellowship Lap

Damn – more coupons

Did we really just do 100 chest presses?

Some relaxing Coupon-a-cides

MARY:

Ring-O-Mary
Jane Fonda’s hurt

ANNOUNCEMENTS:

Murph – a noble endeavor
Bone-A-Thon – a less noble endeavor
F3 Memorial Day Picnic
Rock Creek Rally Ruck of the Month this Sunday
Barn Burner over night ruck by F3 Blue Ridge
Happy Birthday JAG!

COT:

Sometimes when it rains, seek shelter until it passes, but sometimes you just have to embrace the suck and push on.

DATE: 2022-05-13
AO: Patriot
Q: Booking
PAX: Elvis, Maguire, Flipper, Big Short, Sunshine, Lucius, CableGuy, citrus, Roadkill, 2 percent, Ice Tea, Fish Fry, Coconuts, Spokes, Landslide FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, Down Dog, Worlds Greatest Stretch
THE THANG: 10 burpees, 20 merkins, 30 WW 1, 40 squats, 50 overhead claps, fellowship lap. Mosey to parking lot for some Lt. Dans. Mosey to Ampitheater for 20 Australian merkins and 40 step ups and 40 dips. Mosey to basketball court for the folllowing routines from sideline to sideline and back Bear crawl 10 merkins/ 10 copperhead squats
Duck walk 10 merkins/ 10 copperhead squats
Frankensteins 10 merkins/ 10 copperhead squats
Crab walk 10 merkins/ 10 copperhead squats
Lunge walk 10 merkins/ 10 copperhead squats

Mosey back to field:
50 calf raises- sprint end zone to end zone
40 dirty dogs and 40 mule kicks sprint back to other end zone 50 LBCs

MARY: heels to heaven, toy soldiers, flutter kicks
ANNOUNCEMENTS: bone a thon, various other events- see slack
COT: don’t be afraid to fail at trying new things- FAIL stands for

First
Attempt
In
Learning

DATE: 2022-05-13
AO: Sparta
Q: Pop Fly
PAX: Lightyear, Hightower, Zeus, Gadget, Nano, Roddick, Bluegrass, Obadiah, Peanuts, Peloton FNGs: None
COUNT: 11
WARMUP: Fellowship Lap, SSH, WMHs, Cherry Pickers, Supine Rockettes

THE THANG: 3 Rounds of:
13x Merkins
13x Situps,
13x Jump Squats,
13x KB Swings (w/ coupon),
13x Bent Over Rows (w/ coupon),
13x Lunges (each leg),
13x Over head Press (w/ coupon),
13x Tricep Extensions (w/ coupon),
13x Curls (w/ coupon),
13x Air Squats
13x Calf Raises
13x Burpees
1x Lap around Track

MARY: Flutter Kicks, Pile-Drivers, Bicycles, Boats and Canoes

ANNOUNCEMENTS: Picnic

COT: I can’t remember what fell out of my mouth, but I’m sure it was semi- coherent

DATE: 2022-05-13
AO: Atlantis
Q: Infinity
PAX: Nomad, Bratwurst
FNGs: None
COUNT: 3
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Cherry Pickers, Michael Phelps, and Grady Corns.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: Mosey
2xKnee, 2xJab-Cross (right side)
Burpees
2xKnee, 2xJab-Cross (left side)
Burpees
Mosey
2xUpper-Cut, 2xJab-Cross (right side)
Mountain Climbers, IC
2xUpper-Cut, 2xJab-Cross (left side)
Mountain Climbers, IC
Mosey
L+R Hook, R Upper-Cut, 2xKnee (right side)
Bonnie Blairs
R+L Hook, L Upper-Cut, 2xKnee (left side)
Bonnie Blairs
Mosey
2xDuck, 2xJab, 2xUpper-Cut (right side)
Star Jumps
2xDuck, 2xJab, 2xUpper-Cut (left side)
Star Jumps
Mosey
2xJab, 2xUpper-Cut, Knee, Kick (right side)
CDDs
2xJab, 2xUpper-Cut, Knee, Kick (left side)
CDDs
Mosey
20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC
Short Mosey

Mary: Sit-ups w/punch at top & Australian Snow Angels.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT:
“He who sweats more in training bleeds less in battle.” – Spartan Warrior Creed

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn