Category: Uncategorized

DATE: 2023-03-01
AO: Patriot
Q: bogey
PAX: CableGuy, Anchor Man, Big Short, Booking, Grape Ape, Ice Tea, Legacy, Lucius, Maguire, Major Payne, Shake ‘N’ Bake, Strange Brew, Sunshine FNGs: Suds
COUNT: 15
WARMUP: SSH, MPs, LBACs forward and reverse, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG: Grab a coupon and line up on goal line

5 burpees, jog to 5yd line and back
10 coupon squats, backpedal to 10yd and back
15 coupon swings, forward lunge walk to 15 and back
20 overhead presses, reverse lunge walk to 20 and back
25 LBCs, karaoke to 25 and back
30 curls, karaoke to 30 and back
35 bent over rows, bear crawl to 35 and back
40 shoulder taps IC, jog to 40 and back
45 coupon hold flutter kicks IC, backpedal to 45 and back
50 coupon chest presses, Lt Get Ups to the 50 and back
40 Nolan Ryans (20 ea side), bearcrawl to 40 and back
30 dirty dogs (15 ea leg), jog to 30 and back
20 donkey kicks (10 ea. Side), backpedal to 20 and back
10 blockees, crawlbear to 10 and back

MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
1x 10-ct
20x IC seal claps
1x 10-ct
20x IC overhead claps
2x 10-ct
Recover

ANNOUNCEMENTS: GTE – join F3 brothers for Kingbuilder & Grow School at a minimum

COT: YHC touched on the leadership development aspects of F3, along with the benefits of getting out to do a CSAUP. YHC joined our brothers from F3 Blueridge for a Saturday CSAUP that got cut short. Our CSAUP leader stepped up in classic F3 fashion to should the burden of the moment. IMHO, F3 is working within each of us, freeing us to lead in small groups, our families, and our communities. While the CSAUP got cut short, the impact to YHC – from spending time with his F3 Blueridge brothers under ruck, heavy sandbags, and beatdowns, to sharing COT and ultimately fellowship over food – is indelible. There’s nothing like a CSAUP to remind us that growth and change happen when you’re shoulder to shoulder working towards a common goal in a challenging, uncomfortable and unpredictable environment.

DATE: 2023-03-01
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Hillbilly Walkers, Don Quixotes, Beat Pickers, WMHs, LBACs, Michael Phelps, and mosey.

The Thang: Posture HIIT w/o equipment
5 Rounds of the following exercises.
16 Jump squats
21 sec Wall Sit w/Goal Post Arms
16 Reverse Merkins IC
12 T-Claps IC
12 Moroccan Nightclubs IC
16 Bonnie Blairs
12 Grady Corns IC

Mary: Swimmers, Supermans, Side Crunches, and American Hammers.

CoT:
Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.

Prayers for Wawa and the Dingell Family in their decision on baseball and school.
Prayers for Gekko and his M who is on bed rest for the remainder of her pregnancy.

DATE: 2023-02-28
AO: General
Q: citrus
PAX: Lazlo, 2 percent, Booking, Moneyball, Hard Knox
FNGs: None
COUNT: 6
THE WARMUP: SSH, Don Quixote, WMH, cherry pickers, whatever @Peanuts calls those arm crushers, Down Dog, world’s greatest stretch

THE THANG:
Let’s play war! PAX divided into two teams, and YHC deftly split a deck of cards exactly in half (seriously – same number of cards in each pile. It was a top 10 accomplishment.). Each team drew a card, with standard rules of war deciding the winner. The winner go to choose to either: 1. Do the reps/exercises that both cards corresponded to, OR 2. Jump rope while the other team did the reps/exercises

Exercises were:
♥️ = lunges (IC)
♦️ = toy soldiers (IC)
♠️ = merkins
♣️ = tempo squats
JOKER = 10 burpees for the team that flipped it, plus they have to draw another card (later modified to 10 burpees for the team that pulled it and 9 burpees for the team that didn’t – because somebody’s gotta win)

Suprisingly, teams didn’t always choose jumping rope. YHC misread that one. But, whatevs.

With just 6 cards remaining in each pile and time running out, YHC called “last round”. And as if by divine providence (3rd F) – we had our first War! As everyone knows, there are no winners in war, so the team with the higher final card got to choose which pile they wanted to do, but they had to choose *before* flipping the 3 down cards.

MARY: LBCs, flutter kicks, american hammers (and *almost* toy soldiers, but Lazlo kept his joke to himself. You had to be there.)

ANNOUNCEMENTS: GrowRuck, Dads’ Camp – check Slack

COT: YHC’s oldest is off to college next year, which is exciting and depressing. In an effort to create space for meaningful time together, YHC is making his kid find 30 minutes to do something together every week, even if it’s just running an errand. It’s not a lot of time, but it’s priceless.

DATE: 2023-02-28
AO: Atlantis
Q: Rambler
PAX: Hammerhead, Chuck Taylor, Infinity, Bratwurst, True North FNGs: King Tut
COUNT: 7
WARMUP: S-S-Hop, C-Pickers, W-M-Hayes, D-Dog, C-Kai, Merkins
THE THANG: Dice! 1. Roll Around. Hit all 6 die positions – rewards and penalties ensue. 2. Snake eyes, Sevens and Box Cars – reach 100 points first 3. Do or Die – team roller selects their reward 4. Hit and Run – accomplish all 11 dice positions – rewards and penalties to follow. MARY: LBCs, Dead Starfish, Legs/Core Lift
ANNOUNCEMENTS: GRE, Dads Camp
COT: Several seasons upon us – Lent – Reflection and shaking off bad habits / sacrifice, Spring – period of renewal – take advantage of this time to accomplish two things – 1. get out and hit another AO – let it refresh you / meet other PAX in the area, learn some new movements, etc. 2. Reflect on what you can change in your life now – sacrifice – to be better men and improve your engagement with you family, neighbors, co-workers.

DATE: 2023-02-27
AO: Mondaynightruckers
Q: Stewie
PAX: Lonestar, Raven, Tron
FNGs: None
COUNT: 4
WARMUP: None
THE THANG: 4.28 mi weighted ruck. Dismissed coupons this round due to varying injuries so instead picked up the pace! Moving around pace averaged 16min/mi but 2.5mi in had the authorities called on us for being “rifle and flag toting juveniles”. HA! Had a great DYK chat about F3 with officer Mathew of the Haymarket PD who later expressed in attending an upcoming beatdown. *(need to get more F3 business cards)

Q had a brain fart and didnt take proof of life pic. REPLY TO THIS BACKBLAST WITH SUGGESTED PUNISHMENT IDEAS.

MARY: nope

ANNOUNCEMENTS:

– Sat March11 2.0 workout.
– March 18 Hagrid place for log splitting
– March 24-26.GTE35 not too late! All PAX not just Ruckers- breakfast and leadership a must. – Shenandiah ruck in April (Mincemeat)
– Book club (Passport)

COT:

“Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong mental attitude.” -Thomas Jefferson

Personal prayer requests.
Thanks guys.