Category: Uncategorized

DATE: 2023-01-25
AO: Patriot
Q: Major Payne
PAX: Big Short, bogey, Bone, Wallace, Boiler, Ice Tea, Anchor Man, CableGuy, citrus, Traveler, Lucius FNGs: None
COUNT: 13
WARMUP:
10 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
10 Michael Phelps

THE THANG:
Partner up.
1 minute HRPU (hand release push-ups)
1 minute BSU (butterfly sit-ups)
4 x laps around track (1 mile) for time

Taught formation. Easiest way to quickly get accountability of men and put out important information. 4 x squads of 3 men
– Plant shovelflag
– 1st squad leader forms a base, centering his squad on shovelflag – 1st squad forms up to his left
– 2nd SL directly behind 1st SL
– Rest of squad to his left and behind man in front
– 3rd SL directly behind 2nd SL
– Rest of squad to his left and behind the man in front
– 4th SL directly behind 3rd SL
– Rest of squad to his left and behind the man in front

Taught movement from platoon formation to traveling in double column traveling configuration. (Face to the right. First two squads move out, third squad follow first squad. Fourth squad follow 2nd squad)
Taught proper way to halt (face outward, take a step to open up the middle of the perimeter so leaders can move easily from front to back, take a knee)
Taught constant accountability. (APL move to front of perimeter with the PL. PL moves out. APL counts him and then each man as he passes by. Once all men counted, APL determines if it is a good count and passes the info forward, with each man physically tapping the man in from of him and sounding off with “count is good”)

MARY: No time for Mary this week

ANNOUNCEMENTS: Keep prepping for GTE 35 and sign up! https://growruck.com/event/gte-35/. PT standard will be 50 HRPU/50 BSU/18 min 2 mile run. See the F3TheCapital website for the packing list and make sure you pay attention to detail. Ask me if anyone has questions. We will have a pre-inspection before the event starts on Mar 25. Thanks for coming out. We are going to have fun and learn a lot about ourselves. It will be transformational!

COT: Life is about preparing for the expected and being prepared for the unexpected. Do everything you can to be 1% better each and every day.

Aye!

DATE: 2023-01-26
AO: Highlands
Q: Booking
PAX: Jag, XL, Trolley
FNGs: None
COUNT: 4
WARMUP: SSH, Hilly Billies, Imperial Walkers, Windmills, Cherry Pickers, Willy Mays Hayes, Michael Phelps THE THANG: Mosey to Costco Parking Garage.
for 4 rounds of the following, each round followed by a mosey around the garage until we reached the top. Finished final round on the ground floor: 10 Plank Jacks
20 Merkins
30 Big Bois
40 Squats
50 SSH (single count)
We also did several rounds of dips, step ups, and derkins at the beginning and end. MARY: Flutters, Toy Soldier, LBC, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: Grow Ruck
COT: Use your judgement, if something doesn’t feel right or your heart tells you it’s wrong, go with that instinct and be open to questioning authority in a respectful and appropriate manner.

DATE: 2023-01-26
AO: Olympus
Q: Zeus
PAX: Juneau, Rambler, Rollingstone, Obadiah, Pop Fly, Doodles, Wham-O, Peanuts FNGs: None
COUNT: 9
WARMUP: All done on Olympus parking lot. SSH,Michael Phelps, Arm Circles, Cherry Pickers, Downward Dog, Kobra Khai, ankle stretches, hip stretches, 4 times up and down Olympus stairs followed by 20 yard slow jog between first light in parking lot to second basketball hoop 4 rounds. THE THANG:
Pair up in two’s. My group was a pair of 3. A pair of exercises done 12 x’s each then 8 x’s each then 4 x’s each. Partner up. 1st round burpee’s into big boyz, 2nd round Merkins into Big Boyz, 3rd round Merkins into Big Boyz. A vast of recovery exercises as a group between rounds. Recover mosey mixed with lunge walks to next workout station after each round. Covered all corners of Olympus parking lot. Part two HIIT- HIIT LADDER WORKOUT-
4 Exercises in first round and 3 exercises in second round with no rest between each exercise. One minute per exercise with a total of 4 minutes for a round. First round of exercises: Bonnie Blair into a squat, High Knees, Burpees, SSH. Second round of exercises: Merkins,Big Boyz, Pinguin taps. MARY: Mary done in the THANG
ANNOUNCEMENTS: Goruck challenge, Nano has Q Friday at Sparta, Doodles has Q Saturday at Olympus
COT: I encourage each of you to always be grateful for each blessing that is given to you. Often times we pray for the desires of our heart. For example your desire may be a new house, job, or to find a spouse and get married. Then when we get what we have asked for and it’s not perfect we often are not happy with it. I am reminded of a short story of a woman who was walking with her small child on a beach. Suddenly a large powerful wave comes and swoops the woman’s child deep into the water. The woman looks around in a panic for her child. She then looks up to the sky and says “if anyone up there can here me I beg you please get my son back to me. He means everything to in this world. I am nothing without out him. Hearing her cry for help an Albatross fly out of the sky. Follows a rainbow down into the water. Comes out of the water and places her child on his feet in front of her. The woman studies her child from head to toe. Then she looks back up to the sky and says “HE HAD A HAT”.
Again it is very important that we are always grateful for everything thing that come our way. I am grateful for each of my F3 brothers that came out and supported me this morning for my Q. A lot of times it’s a struggle to get to the AO. But once I’m there and see you guys and began to workout I start to feel like my best self. Peanuts says it best and I’m paraphrasing, “F3 workouts in the gloom is the Best part of my day.”

DATE: 2023-01-25
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Yellow Jacket
FNGs: None
COUNT: 4
Bring the Pain

Warmup:
– 1.5 loop mosey around the field w/: high knees + butt kickers + high jumps + zig zag – side straddle hops, cherry pickers, arm circles, arm stretching

The Thang:
//// 1st interval ////
– 30 yd suicides (10yd intervals)
1 runner at a time, everyone else holds a high plank with a coupon on their back. Repeat – Big boy sit-ups w/coupon x30
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

//// 2nd interval ////
– 30 yd suicides (10yd intervals)
1 runner at a time, others hold a high plank with coupon slides R/L. Repeat – Big boy sit-ups w/coupon x30
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

//// 3rd interval ////
– 15 yd Bear crawl suicides (5yd intervals)
– Big boy sit-ups w/coupon x20
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

6-Minutes of Mary
– Baby crunches
– Belly lifts bridges
– V Ups

Cool down:
Mix stretches

Announcements: Brew-run 2/2 @ 7:30PM location TBD. Battlefield Ruck 2/11 @ 7:30AM. Check the channel for Grow ruck training events.

COT:
Expectations and motivation
Ask yourself: What are my expectations for today, this week, month or year? How can I accomplish it?How can I stay motivated?Whether you have a short term or long term goal, a key method of achieving it is having consistency. Over time your consistency will become a commitment. With commitment comes achievement!

DATE: 2023-01-25
AO: Compound
Q: Doodles
PAX: Popeyes, Rambler, Hightower, Obadiah, Booking, Yardbird, Poe, Snake (Will Harris), Peanuts FNGs: None
COUNT: 10
WARMUP: SSHs, cherry pickers, willer Mays, arm circles, world’s greatest stretch to cobra Kia.
THE THANG: Split into 2 groups. Q had set up zig zag course that started 5 burpees at side line corner of end zone then bear crawl across field then 10 SSH then bear crawl to other sideline and perform 15 merkins. Then mosey (catch breath) 20 yds up sideline and perform 15 merkins then across field lunge walk to middle 10 SSH then walk lunge to sideline and 5 burpees. Then mosey 20 yds and 5 burpees then side shuffle to middle and 10 SSH and then side shuffle to other sideline and 15 merkins, then 20 yds and 15 merkins and skip to middle 10 SSH and skip to sideline 5 burpees. Course complete – Mosey 1 lap and rinse and repeat for total of 2x. Totals of 50 burpees, 80 plus SSH and 120 merkins. 4 mosey laps total = 1 mile MARY: round of mary that included plank chases around the circle ANNOUNCEMENTS: Grow Ruck and Super Bowl Sqaures
COT: Reflected on mass shootings. Challenge each to engage outliers in our daily interactions- grocery store, neighborhood, work , etc. You never know when your “Hello” might help break a downward cycle. As men and leaders in our community we need to be examples of finding common ground with those we might disagree with. Lead with love and forgiveness.