Category: Uncategorized

DATE: 2022-05-14
AO: Sandlot
Q: CableGuy
PAX: Maj. Payne, Toolbox, Traveler
FNGs: Blue Cheese, Bronco, Wolverine, Trip Advisor, Attache
COUNT: 9
WARMUP: SSH, Imperial Walker, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai
THE THANG: Started with a fellowship lap then broke into two teams for the following: 50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees (Three HRM’s into a burpee)
400M run
X 4
Teams converged at the end of Round 4 to finish out the last of the Kraken Burpees.
We then gathered round the speaker to the tune of AC/DC’s Thunderstruck in high plank and performed a merkin with every ‘Thunder’ and a burpee with every ‘Thunderstruck’ … we switched from high plank to high knees in place at some point. MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Boneathon, AO Tour
COT: Empathy: walk in the other person’s shoes. This is a modified Iron Pax workout that puts it in a team format; I like it because we take turns counting and share the experience, share the pain. Traveler closed us out with a prayer.

DATE: 2022-05-14
AO: Freestate
Q: Winston
PAX: Wildcat, Dungeon Master (Amon), Butter, Deagle, Horshack FNGs: Novocaine
COUNT: 7
WARMUP:
– SSH x 25 IC
– Swing Billies x 10 IC
– Hill Billies x 10 IC
– Imperial Walkers x 10 IC
– El Capitan x 15 each way OYO
– Plank Jacks x 10 IC
– Mountain Climbers x 10 IC

THE THANG:
– 5K run along C&O canal tow path
– 5 Merkins & 5 Squats OYO every 2 minutes

MARY: Dealers Choice
– Protractor w/ scissors x 10 IC
– Reverse Crunches x 20 IC
– Flutters x 20 IC
– X Factors x 10 IC

Coffeeteria afterwards

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