Author: f3nano

DATE: 2022-03-27
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Kodiak
FNGs: None
COUNT: 2
WARMUP: it’s cold. let’s get moving
THE THANG: 7+ miles of suburban trails. start easy; begin a rucking shuffle at the turnaround. brief stop to work out leg cramps. MARY: not today satan.
ANNOUNCEMENTS: the cinnamon buns at Northside Social are rucking awesome. COT: so is the blueberry scone.

DATE: 2022-03-26
AO: Farm
Q: Infinity
PAX: Matthew – Running Man, Louis, Chile, Gekko (Keith Capp) FNGs: Buzz (2.0)
COUNT: 6
WarmUp: SSHs, Squats, Don Quixote, Beet Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
60m Sprint
10 Chuck Norris Push-ups (aka, Knerkins)
10 American Hammers IC
10 Squat Kicks IC
Chuck Norris fact (see below)

4 Rounds of the Following:
20m of Roundhouse Kicks
Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 Chuck Norris fact (see below)

2 Rounds of the Following:
20m Standing Long Jumps
10 Break Dancers
20m Bear Crawls
CDDs
Chuck Norris fact (see below)

Chuck Norris Facts:
When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. Chuck Norris counted to infinity—three times.
They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! How many push-ups can Chuck Norris do? All of them.
Chuck Norris can divide by zero.
When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. Chuck Norris threw a grenade and killed 50 people, then it exploded. Chuck Norris has a diary. It’s called the Guinness Book of World of Records. Bigfoot claims he saw Chuck Norris.
Death had a near-Chuck Norris experience.
Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

Mary: Australian Snow Angels, Sweat Angels, Reverse Plank Hold, Reverse Merkins, and Elbow Plank hold.

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

DATE: 2022-03-25
AO: Horizon-Ao
Q: Yardbird
PAX: 3 mile, Disco, Fish Fry, Kodiak, Lazlo, Magoo, Mayberry, Mr Haand, Poe, sticks FNGs: FNG, Uber
COUNT: 12
WARMUP: SSH, arm circles, hip swivels, cherry pickers, imperial walkers, WMH, ddog, cobra, awkward fellowship lap to coupons. THE THANG:

Emerging in fog that is more than a BIT, panic sets in as I cannot see Sh$t! 12 pax all on a LINE, 1 will do burpees and that will be FINE. 1 starter PAX hears “exerCISE,” completes 1 burpee per man to no one’s surpRISE. 11 yield coupons at the very same TIME. At burpee com-ple-TION, sprint other end for more Mer-kin-FUN. Mosey back to midFIELD, and finish with bear crawl which is less than IDEAL. During next round, thinks I, we shall certainly modifY! Safely back to our coupON we move left for a new ONE. Next pax turn for set of burPEE, while the rest will take coupons with GLEE. And so it goes with coupON and ON and ON and ON…all the while listening to the Bird of the YARD, thinking, boy this sure is awkWAAAARD!!

Overhead press
Curls
Rows
Squats
Lunges
Grave diggers
Chest press
Overhead squats
Toe taps
Coupon jumps
Bear crawl, karaoke, high knees, butt kickers, backwards…
100 merkins give or take…

MARY: 40 lbcs
ANNOUNCEMENTS: Q for ruck? And other stuff, probably.
COT: Thanks for the witnesses of those who Q, it’s good to step up as other areas of life have not required much in terms of leadership. F3 has been a very good thing in my life since December. Cheers!

DATE: 2022-03-25
AO: Patriot
Q: CableGuy
PAX: Big Short, Flipper, Jag, Sunshine, Lucius, Shake and Bake, Spokes, Elvis, Ice Tea, Roadkill FNGs: None
COUNT: 11
WARMUP:
SSH, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:
400M run
Ring of fire alternating Merkins/Squats while Pax took turns bear crawling the circle 400M run
Repeat with Plank Jacks/Bonnie Blairs
400M run
Hand Release Merkins/Jump Squats, Crawl Bear this time
400M run
Mountain Climber/Monkey Humber

Split into two teams for F3 Ultimate: burpee when the frisbee hits the ground; LBC’s with every score MARY: n/a
ANNOUNCEMENTS: Boneathon, backpacking, Ukraine medical aid via Lucius scout troop
COT: Motivation, accountability, fellowship – that’s what it’s about and thank you for being here for each other.

DATE: 2022-03-24
AO: Olympus
Q: Juneau
PAX: Monk, Rollingstone, I-Beam, Zeus
FNGs: None
COUNT: 5
WARMUP: SSH, Wiley Mays Hays, Cherry Pickers, Lap around the track

THE THANG:
-20 squats
-10 lunges each leg
-10 squat jumps
-5 jumping lunges each leg
X3
-Run as a group around the track
-30 LBC
Rinse and Repeat: completed 3 sets

MARY: None

ANNOUNCEMENTS:
-23 April is earth day and we will be cleaning Rolling Road instead of working out. More details to come.

COT:
Do not take each moment for granted or wish you could hurry up time. Even in difficult times there is a silver lining. My 3 year old daughter came into bed with us last night due to the thunderstorm and kept kicking me throughout the night, I was annoyed but know one day she will no longer need or want us around.