Category: Uncategorized

DATE: 2022-02-05
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP/CoP

Side Straddle Hop x 12, IC
Random other things

THE THANG

AMRAP. All exercises with ruck on or held.

10 Lunge-Lunge-Air Squat
20 Shoulder Taps
10 Ruck swings (held)

200m fast ruck

10 Flutter kicks IC
20m Bear Crawls
10 ruck curls

200m fast ruck

6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Flutter Kicks
– Don Quixotes
– WIllie Mays Hayes

ANNOUNCEMENTS

April we’re hosting a Saturday morning ruck through Manassas National Battlefield. Hit me up if you want to co-Q!

WORDS OF WISDOM

Nehemiah 4:17-18

17 Furthermore, a hundred and fifty Jews and officials ate at my table, as well as those who came to us from the surrounding nations. 18 Each day one ox, six choice sheep and some poultry were prepared for me, and every ten days an abundant supply of wine of all kinds. In spite of all this, I never demanded the food allotted to the governor, because the demands were heavy on these people.

Following up on Nehemiah from Wednesday… This man saw the mission as so much larger than himself. He was given the authority of governor and the associated benefits like the allotted food, yet he never demanded his due. Think about some of the areas in your life where you demand what you’re due and take some time to reconsider it based on the mission of your life.

DATE: 2022-02-07
AO: Patriot
Q: Wedding Singer
PAX: Big Short, Shake and Bake, My Space, Roadkill, Lucius, 2 percent, CableGuy, Spokes FNGs: Anchorman
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbillies, Ittybitty Arm circles, Cherry Pickers, WMH, Downward Dog, Worlds Greatest Stretch

THE THANG: Rotations around 3 cones in groups of 2 or 3
1: 20 Single Count
-Merkins
-Big Boy Sit-ups
-Squats
-bear crawl to Cone 2

2: 20 IC
-Shoulder taps
-Flutter kicks
-Lunge
-crawl bear to Cone 3

3: Coupons! 20 of
-overhead press
-leg lift over coupon
-curls
Run to track

4: Run a lap (serve as timer)

MARY: Freddy Mercuries, one-sided crunches, Nolan Ryan’s, toe touches, scissor kicks, flutter kicks

ANNOUNCEMENTS: Ruck

COT: sometimes I don’t feel great on the walk to
F3, but I always feel great on the walk home after the workout. Thanks for starting the day with this inspiring group

DATE: 2022-02-07
AO: Horizon-Ao
Q: 3 mile
PAX: Brown Bag, Old Bay, Maj. Payne, Magoo, Yardbird, Kodiak, Faceplant, Disco, Booking, Poe, Mr Haand FNGs: attache kombucha
COUNT: 14
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, llunge stretch, fellowship lap THE THANG:
Deck of Death, Burpees and Crawl Bears
Deck of cards divided between 4 corners of the field;
PAX rotated to each corner via a run on the sideline and a different mode of transportation Diamonds = hand release Merkins IC
hearts = jump squats (if odd #), squat (if even)
Spades = burpees
Clubs = PAX choice of core workout, PAX got diabolical 🙂
3 mile modifications:
7 of any card = PAX choice
If 2 or 3 drawn, bear crawl and crawl bear, respectively ½ way to next station If 4,5,6 drawn, skip with high knees to next station
If 7 8 9 drawn, karaoke to next station
MARY:
50 LBCs
ANNOUNCEMENTS:
COT: Buddhist monk, Thich Nhat Hanh, on life “When you are a young person, you are like a young creek, and you meet many rocks, many obstacles and difficulties on your way. You hurry to get past these obstacles and get to the ocean. But as the creek moves down through the fields, it becomes larger and calmer and it can enjoy the reflection of the sky. It’s wonderful. You will arrive at the sea anyway so enjoy the journey. Enjoy the sunshine, the sunset, the moon, the birds, the trees, and the many beauties along the way. Taste every moment of your daily life.” Burpees not explicitly mentioned but YHC grateful to have F3 and fellow PAX to enjoy the journey together.

DATE: 2022-02-07
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
WarmUp: SSHs, Imperial Walkers, Hill Billy Walkers, Beet Pickers, Willie Mays Hayes, Michael Phelps, Don Quixotes, and Grady Corn.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
⅛ mile run

Round 2:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
⅛ mile run

Round 3:
My 10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
⅛ mile run

Round 4:
10 Stagger pushups (5 each arm),
60-sec Al Gore hold,
20 American Hammers, and
⅛ mile run

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
20m Spider-Man Crawl, and
⅛ mile run

Intermission:
10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) 12 Pepper Pulse (Squat Jacks with arms in T position at the top)

Round 6:
10 CDDs,
15 Squat-Lunges,
10 Captain Thors (1:4 ratio of Sit-ups and AHs), and
⅛ mile run

Round 7:
10 HRR Merkins,
16 Hulk Smashers
15 Superman Holds, and
⅛ mile run

Round 8:
10 Diamond Merkins,
15 Diamond Jumps IC
20 Sweat Angels, IC, and
⅛ mile run

Mary: Elbow Plank

CoT:
One of your buddies has been hounding you for months now. Almost daily. So you finally cave and make the first bleary eyed trek out to F3. The work starts and about 2 minutes in you have no idea what anyone is saying. It’s fast and confusing but the guys rally around you. Just. Keep. Going. Somehow, by some miracle. You make it to the end. After the oxygen makes its way back to your brain. That’s when you realize what just happened.

You bonded to these men in a way you haven’t experienced in a long time. And the most surprising thing is, they really care. Now fast forward, you’ve Q’d a few workouts, done an event, the pre-workout rucks, and of course Coffeeteria. But as it happens with a lot of men — you get injured.

Some time passes and the overwhelming FOMO you’ve got has you feeling like a Sad Clown all over again. And, what’s worse? You haven’t heard from anyone. You start to ask yourself. Are these guys really my brothers? They haven’t even noticed I’m gone.

As most of us know, there are always opportunities to engage when you are out (be it IR, Down Range, or God forbid, something worse). But if we are to avoid the pith of denatured words, we must be serious about how we approach Accountability and in turn — Connection. My challenge to you: think of at least 3 guys you haven’t seen in a while and reach out to make sure they are ok.

DATE: 2022-02-05
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, CashOnly
FNGs: Chief, DungeonMaster, Novacaine, Paw (FNG)
COUNT: 9
WARMUP:
SSH, Imperial Walkers, Air Circles, Alternating Lounges, Walk out to Merkin, Cherry Pickers, Windmills

THE THANG:
2 rounds of 10 stations, 45/15 seconds work, 1-2-3 Burpees Suicide between rounds • Grave Diggers (coupon)
• Curls (coupon)
• Jump Squat
• Overhead Press (coupon)
• Get Over It (step up over log)
• Hoops
• Merkins
• Bonnie Blair
• Bear Crawl
• Jump Rope

MARY:
• X Factor
• American Hammer
• Plank-o-Rama with shoulder taps and plank jacks
• Reverse Crunches
• Outlaw/flutters rodeo

ANNOUNCEMENTS:
Road cleanup

COT: