DATE: 2022-02-19
AO: Mor-Ruck-Ing
Q: Infinity
PAX: Hightower, Madoff, Shute, Banjo (WV), Rigger, Bobcat, Brisket, Lucius, Gigawatt, Bone, Lazarus FNGs: Trigger (F3 Philly)
COUNT: 13
Rucked over 12 miles stopping to perform the following beat downs: Log Big Boi Sit-Ups (Q: Hightower), Matchstick Factory (Q: Infinity), Unbroken (Q: Banjo WV), and Exorcist Stairs (Q: Lucius).
Abominable Ruck Challenge – 4 Hour Group
DATE: 2022-02-19
AO: Mor-Ruck-Ing
Q: Infinity
PAX: Rocketman, citrus, Faceplant, Yardbird, El Camino, Kodiak, Chasqui, CableGuy, Sunshine, Chew Toy, Rambler, Disco, Magoo, SAAS, Ice Tea, Spokes, Gadget, Anchor Man, Hightower, Madoff, Pep Talk, Ape, Shute, Banjo (WV), Rigger, Bobcat, Brisket, Lucius, Gigawatt, Cowher (Wv), Bone, Lazarus, Flame
FNGs: Rocket (F3 Annapolis), Lucky Charms (F3 Annapolis), Trigger (F3 Philly), Bird, Shaft (FNG) COUNT: 39
Rucked over 5 miles stopping to do the following beatdowns: Blue Ridge Balls of Death (Q: Shute), Log Caterpillar (Q: Hightower), Team Coupon Relay, and modified Jacob’s Ladder (Q: both Lucius).
A little bit of Everything
DATE: 2022-02-19
AO: Olympus
Q: Pop Fly
PAX: Rollingstone, Fish Fry, Rambler, Nano, YNAB, Juneau, Joint Chief, Ashe, slider FNGs: None
COUNT: 10
WARMUP: Normal Stuff
THE THANG: Jack Webb. Stadium Stairs, Step Ups, Lap around the High School MARY: Sit Ups
ANNOUNCEMENTS: 2nd F on Wednesday
COT: Be well, do good work, and stay in touch
Hitting the slopes with Bear Climbs and Dora
DATE: 2022-02-19
AO: Freestate
Q: Winston
PAX: Horshack, ShowMe
FNGs: DR Pax “Patten”, FNG Sky, Sherlock, Novocaine, Cannoli, DungeonMaster East COUNT: 9
WARMUP:
25 SSH IC
15 hill billies IC
15 Ozzie Osbournes IC
10 sit throughs IC
2 laps
15 Mountain climbers IC
10 deep alternating lunges IC
10 wind mills IC
10 Cherry Pickers
THE THANG:
The bear went over the mountain
Pax counts off 1s and 2s
1s bear crawl up hill and do three burpees
2s do (Al Gores, flutters, peoples chair) until 1s return
Groups swap after each bear climb
Dora 1/2/3/4 on the field
1s/2s alternate running a lap/completing:
100 merkins
200 dips
300 deep squats
400 LBCs
MARY:
20 Freddie Mercury’s
20 count hollow hold
20 X factors
Bird dog 5x/side
Low plank 10 count count around
20 flutters high
20 flutters low
ANNOUNCEMENTS:
– Thirsty F3rd Thursday postponed until this week (Feb 24)
COT:
– Countarama
– Welcome DR Pax “Patten” from Rocky River, OH (has 8 kids, named after Dick Van Patten, the actor who played the father on “Eight is Enough”
– Naming ceremony for FNG Sky (5 year old Russell Kearby who likes Sky from Paw Patrol) – Namarama
– Patten offered words of wisdom: Keep posting, Watch your six, Support one another, Keep having fun!
Bear crawl and burpee heaven
DATE: 2022-02-19
AO: Farm
Q: Matthew – Running Man
PAX: Chile
FNGs: Jitterbug from Louisville
COUNT: 3
WARMUP
Side straddle hops
Calf raises
Arm circles
Beet pickers
Mosey around the soccer field
The THANG
1 burpee
2 pushups
3 squats
4 lunges
5 BBS
Bear crawl to 50 yard line
6 burpees
7 pushups
8 squats
9 lunges
10 BBS
Bear crawl to 100 yard line
11 burpee
12 pushups
13 squats
14 lunges
15 BBS
Bear crawl to 50 yard line
16 burpee
17 pushups
18 squats
19 lunges
20 BBS
Bear crawl back to starting point
MARY
LBC
Penguin crunches
Flutter kicks
Side crunches
Gas pumps
COT
My son Ethan saw an internet article about a man who walked in his hands every day for an hour for 100 days, and at the end he was able to jump onto a couch from his hands, and other crazy amazing things. He started out just doing Bear crawls.
Michael Jordan said:
Some people want it to happen, some wish it would happen, others make it happen.
Decide what you want to do and then DO IT!
F3 The Capital 