Backblasts

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EMOM around Burke Lake

DATE: 2023-01-01
AO: Mor-Ruck-Ing
Q: Hightower
PAX: El Niño, Nano, Ashe, bogey, Shake ‘N’ Bake, Patchouli, citrus, CableGuy FNGs: None
COUNT: 9
WARMUP:
OYO stretches to prep

THE THANG:
EMOM with PT at each mile marker. Set the timer for 1 min shuffle then 2 min walk. Tracked mileage so that group PT at each mile marker, 25 reps. PAX rotation for PT based on next birthday. Group PT executed during 2 min walk period to minimize stopping time. 7 rounds of PT performed during the 7 mile loop. Finished off with Broga led by Patch

MARY:
None
ANNOUNCEMENTS:
Coat drive, big props to all that donated and Shake for leading this 3F effort. GrowRuck coming in March.

COT:
New year means new challenges. Encourage PAX to push themselves to find those uncomfortable situations, that’s how we grow, how we learn, how we continue to improve. Complacency doesn’t promote growth. Coming out today, not knowing what the ruck beatdown was, probably uncomfortable for most. But we all got stronger! Probably learned a few things to improve before our next ruck. Prayers that the men of F3 The Capital continue to grow, learn and improve in 2023!

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Last Q of 2022 (Birdman was the Q)

DATE: 2022-12-31
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, ShowMe, FIFA, Cannoli, Magoo, Butter, Dungeon Master (Amon) FNGs: Birdman
COUNT: 10
WARMUP:
lap around the field
SSH, mountain climbers, …

THE THANG:
running up the hill (2), 8 merkins and rifle carrying the coupon to the cone. do it again but instead of the coupon do bear crawl. Two sets of these two
Lap around the field
Curls carrying the coupons to the bottom of the other hill and two sets of lounges up the hill

MARY:
12 sets of Mary (3 by Q, one by each member)

ANNOUNCEMENTS:
COT:
Good quotes by H. Truman