Backblasts

DATE: 2022-03-14
AO: Horizon-Ao
Q: sticks
PAX: Booking, Kodiak, Old Bay, Disco, Magoo, 3 mile, Mr Haand, Brown Bag, Yardbird FNGs: attache
COUNT: 11
WARMUP: SSH, WMH, CP, Imperial Walkers, Hillbillies, Stretching THE THANG:
Set 1 – 3x’s
– Stair Sprints
– Box Jumps – 1 minute
Set 2 – 3x’s
– Hill Sprints
– Push Ups / Dips / Plank – 1 minute
Set 3 – 3x’s
– Pull Ups
– 3 step
Ring of Fire
MARY:
Flutter Kicks, American Hammers, LBC’s
ANNOUNCEMENTS:
Ruck was fun this weekend
COT:
Ready for Spring!

DATE: 2022-03-14
AO: Patriot
Q: Lucius
PAX: 2 percent, CableGuy, Ice Tea, Jenner, Lazlo, Maj. Payne, My Space, Shake and Bake, Spokes, Wedding Singer FNGs: None
COUNT: 11
WARMUP:
SSH, LBACs, Michael Phelps, Downward Dog, Cobra Kai, Cherry Pickers, Moroccan Night Clubs

THE THANG:
PAX performed a non-interrupted mile, as follows:
– 100 m Bear Crawl (like a bear)
– 100 m Everest Climb (lunge step, lunge step, squat)
– 100 m Railroad Ties (jump over PAX in plank at 3-5 m intervals) – 100 m CB Pass (PAX pass CB to neighbor, then Ricky Bobby)
– 100 m CB rifle carry (CB carried like a rifle)
– 100 m Bear Crawl
– 100 m Everest Climb
– 100 m Railroad Ties
– 100 m CB Pass
– 100 m CB Rifle Carry
– 100 m Bear Crawl
– 100 m Everest Climb
– 200 m Mosey
– 200 m CB carry

MARY:
Flutter Kicks

ANNOUNCEMENTS:
– Shenanigames this Thursday.

COT:
At the beginning of every workout, we encourage the PAX to “modify as necessary” to avoid injury or overwork. This morning, we modified the monthly challenge mile to include some fun exercises. As you go on with your day, consider what routines to modify in other areas of your life.

DATE: 2022-03-14
AO: Farm
Q: Infinity
PAX: Louis, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Run Around Track.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
Mosey to other side end of park

Round 2:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Mosey to other side end of park

Round 3:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Mosey to other side end of park

Round 4:
10 Stagger pushups (5 each arm),
10 Squat Walkers back and then 10 forward
20 American Hammers, and
Mosey to other side end of park

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Mosey to other side end of park

Round 6:
10 CDDs IC,
15 Squat-Lunges,
20 LBCs IC, and
Mosey to other side end of park

Round 7:
15 Hand-release pushups,
45-sec Leg Raise Hold (left leg), and
45-sec Bird Dog (left arm).

Round 8:
15 Diamond pushups,
45-sec Leg Raise Hold (right leg), and
45-sec Bird Dog (right arm).

5-10-9 Jack Webb’s before time expired

CoT:
“The key is in not spending time, but in investing it.” — Stephen R. Covey

“Once you have mastered time, you will understand how true it is that most people overestimate what they can accomplish in a year – and underestimate what they can achieve in a decade!” — Tony Robbins

DATE: 2022-03-12
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Horshack, ShowMe, citrus, Deagle, Winston, Jenner, Magoo, Maj. Payne, Old Bay FNGs: Trailblazer
COUNT: 10
WARMUP – Legs, OYO

Spring muck, 65 degrees and sunny, or wintery mix? Who knows what weather we will get? Do we care?

Well, we got everything! Starting 6am at 45* and cold rain, temps dropping to provide sleet, wintery mix, snow and 40 mile winds as we cross Chain Bridge across the Potomac!

Core Principle of F3 is that workouts are held outdoors, rain or shine, heat or cold was achieved!

The trail was mostly off-road and unpaved, featuring Gulf Branch Trail, Potomac Heritage Trail, crossing Chain Bridge, Chesapeake & Ohio Canal Trail, Little Falls Trail, and the Capital Crescent Trail.

The trails were a slippery mud-slug, with lots of up and down. Gulf Creek water level was high so there were two wet water crossings to ensure were wet and cold from the start!

Old Bay led from the Virginia rally point at Madison Community Center down Gulf Branch and across Chain Bridge. Magoo took over starting at D.C. proper, winding us randomly through the flood plains of the Little Falls Trail like he was walking his pups. Much to the chagrin of the FreeStaters, Magoo determinedly keep us off their beloved Canal Tow Path.

At the turn back point we were clearly not going to meet our 2.5 hour timeline, and while we were not a mutiny status the grumbling was rising!

To press to the timeline some “short cuts” were made on the return that had us bushwhacking steep muddy terrain, skirting rushing traffic, and missing a turn point so we overshot Chain Bridge and finally got to spend some quality time on the before mentioned beloved Tow Path.

Some may blame Old Bay, but one could also wonder why the Maryland FreeStaters didn’t take the lead on their home turf?

The return across Chain Bridge was worse the the previous, as now the snow was gusting with the wind, stinging the face mightily.

The remaining slog was step uphill back to the rally point through deepening slippery snow.

Name-o-rama showed that it wasn’t only the weather that was fogged, the 3.5 hours in conditions had put us to the test. Iron was sharpened!

6 of the 10 PAX gathered afterwards at Bob and Edith’s Diner for copious amounts of coffee and man-sized platters of food. We thought there was a minor earthquake, but the tremors were just Magoo shivering uncontrollably. We took bets if he could get enough coffee in his system prior to hypothermia striking.

All PAX agreed that it was a horrible ruck, and that we can’t wait to do it again next year!

DATE: 2022-03-11
AO: Atlantis
Q: Rogue
PAX: Infinity, Rogue
FNGs: None
COUNT: 2
WARMUP: SSH, Runners Lunge, Copperhead Squats, Willie Mays Hayes
THE THANG: Run five minutes, stop for 25 merkins and 25 squats, repeat for 3.3 miles MARY: Flutter Kicks, LBCs, Low Plank
ANNOUNCEMENTS:
COT: Life is a journey full of trials to find home again. Faith is a guiding cardinal. To get home, one needs to keep the faith. One step at a time. May the Maker guide.