DATE: 2021-10-13
AO: Loco
Q: Mutombo
PAX: CrotchRocket, ToolTime, Madonna, Gigawatt, Shute, Stiches, Brisket, Beaver Nugget, Ronaldo, Dreamcatcher FNGs: Vlassic
COUNT: 12
WARMUP: Jog, shuffle, frankenstines, stiff legged RDLs, worlds greatest stretch, side plank reach thrus
THE THANG: Twelve exercises performed in a similar fashion as the song “Twelve Days of Christmas” 12 Bear Crawl Steps
11 V-Ups
10 – Run/Jog/Walk one lap and hold a high-plank
9 Side Straddle Hops
8 Standing Rows with Coupon
7 Goblet Squats
6 Merkins
5 Single Arm Rows (5 with left arm and 5 with right arm)
4 Coupon Swings
3 Dancing Chilcutts
2 Carolina Dry Docks
1 Man-maker Burpee
First round is the Man-Maker Burpee
Second Round is two Carolina Dry Docks and one Man-maker Burpee
Third round is three Dancing Chilcutts, two Carolina Dry Docks, and one Man-maker Burpee .
.
.
Twelfth Round is the entire list
MARY: Core work was weaved into the Thang
ANNOUNCEMENTS: Military and LCPS employees are not mandated to obtain a COVID vaccine. See Beaver Nuggets for more info. 1 year anniversary workout will be at 0530 on OCT 29. 1 year anniversary dinner, including Ms and 2.0s will be at the Brisket barn on OCT 30
COT: One can look back in life and realize how unwise we can be. When one is 15 years old they can see how unwise they were when they were 10. When they are 25 they can see how unwise they were when they were 15, etc. This reflection should bring to light we cannot rely on our own understanding and a higher power should be consulted (Proverbs 3:5-6).
Stallion’s VQ
DATE: 2021-10-13
AO: Compound
Q: Stallion
PAX: Hightower, Zeus, Yard Sale, Popeyes
FNGs: None
COUNT: 5
WARMUP: Fellowship laps with butt kickers, high knees, sprints, etc
THE THANG: Split into 2 teams. Race around the soccer field and transfer the soccer ball from person to person until one team crosses the line with the soccer ball. It took about 10 laps (?) for team 1 to win. MARY: LBC’s, legs to the heavens, big boy sit ups, flutter kicks and more. ANNOUNCEMENTS: None
COT: Stallion shared how we are a tribe of similar values – shared mental and physical goals – we get better together.
Bus Loop Sprints
DATE: 2021-10-13
AO: Kodiak
Q: De La Rocha
PAX: Anchorman, Rikers
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops (Hoffs), Michael Phelps, Cherry Pickers, Hairy Rockettes.
THE THANG: We completed a track-inspired workout completed around the school bus loop. Six double loops. Four single loops. Four Straightaway sprints. MARY: Plank Holds, and American Hammers with Medicine Ball Passes. ANNOUNCEMENTS:
Friday, October 29th 0530- Bulldog-1-YEAR Convergence.
Saturday, November 6th @0700- F3 The Capital Veteran’s day GRUNT at the Lincoln Memorial. Veterans Day memorial beatdown at AO-Bulldog. More information to follow.
COT: What is your First F Why? I started my fitness journey 22 months ago to be more present and active for my three sons. I have lost 40lbs since my first tear-filled mile and ten lbs in the past two months since joining F3 Blueridge. “The saddest thing in life is wasted talent.” Are you pushing yourself to excel?
Two Corners? at Flight Path in Martinsburg
DATE: 2021-10-13
AO: Charlestown-Ao
Q: Lazarus
PAX: Rigger, Banjo (WV)
FNGs: Gobbler
COUNT: 4
WARMUP: 400m, Michael Phelps, DQx
THE THANG: A game of dice on the two corners- Merkins and Iron Mikes MARY: Ring of Fire (planks, knalps, bear crawl two laps), Spin-the-Bottle ANNOUNCEMENTS: N/A
COT: Men of impact are forged in the gloom. Keep showing up.
Rucking Tuesday
DATE: 2021-10-12
AO: Charlestown-Ao
Q: Lazarus
PAX: Rigger, Damien, Banjo (WV)
FNGs: Jumanji, D’Artagnan-WV
COUNT: 6
3.4 MILES of good living. Pushed the pace at the end, going under the miracle 15 min mile pace for almost 1 mile.
F3 The Capital 