Category: Uncategorized

DATE: 2022-06-13
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Mincemeat, Kuch, Maille-Man, Cessna
FNGs: None
COUNT: 5
THE THANG: 4.27 mile ruck through the streets of Haymarket, with discussion ranging from city planning to medieval armament to assault bikes. The humidity added a nice patina of sweat to everything.

ANNOUNCEMENTS:

**June 21, 6pm-8pm**
Summer Solstice Family Friendly Ruck
Virginia Oaks Clubhouse, 7950 Virginia Oaks Dr, Gainesville, VA 20155 2.6 mile ruck to a Lake Manassas overlook.

**June 25, 7am-7:45am**
M and 2.0 Friendly Workout
Wentworth Green Playground, 7800 Carrick Dr, Gainesville, VA 20155 Parking Lot Coffee afterwards, bring some mugs!

COT: Look for ways to be encouraging to the people beside you every day! A word in season can make a huge difference in someone’s life.

DATE: 2022-06-14
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Horshack, Rough Rider, ShowMe, Winston, CashOnly FNGs: Cannoli, Lefty, Onemore
COUNT: 10
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
2x moseys around the blacktop, Karaoke on sides, then butt-kickers Katie Ledecky arm circles – 10 OMC
Frankenstein x 15 OYO out and back
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG:

Coupons
Squats 10x OMC
Curls 10x OMC
Presses 10x OMC
Squats to presses (In cadence) 10x
Jump over (OYO) 12x
REPEAT for three rounds total (insert Playground of Pain between 2nd and 3rd rounds)

Playground of Pain – 5 groups to 5 stations
Bear Crawl (all stations keep going until bear crawl is finished) Australian Pull Ups
Merkins
Step-ups
Dips
REPEAT if time allows

MARY:
Big boy sit-ups x 15 OMC
X-factors x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Flutters x 10 IC

ANNOUNCEMENTS:
Thirsty Thursday at Inn of Glen Echo 6/16 6:30pm

COT:
Naming OneMore (FNG)

DATE: 2022-06-11
AO: Sandlot
Q: Toolbox
PAX: Moneyball
FNGs: None
COUNT: 2
WARMUP: ssh, windmills, hillbillies, imperial walkers
THE THANG: mosey to the general for: thrashed legs, thrashed arms, thrashed core, mosey back with stops for more of the above, and modified 11s MARY: rounds switching between Q and pax Mary exercises
ANNOUNCEMENTS: none
COT: keep coming out to support each other. it’s what brings me back out. keep lifting each other up.

DATE: 2022-06-13
AO: Horizon-Ao
Q: Old Bay
PAX: Kodiak, 3 mile, Mr Haand, Poe
FNGs: Attaché
COUNT: 6
WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:

Fellowship lap
Jumping Spider Merkins – 20
WWII Situps – 20
Farmers Carry to the 50
5 Man-Maker Burpees
Famers Carry back 50
5 Man-Maker Burpees
Double Coupon Shoulder Shrugs – 20
LBCs – 30
Farmers Carry to the 50
Double Coupon Shoulder Shrugs – 20
LBCs – 30
Rifle Carry to the 50
Coupon Curls – 20
Coupon Press – 30
Rifle Carry back 50
Coupon Curls – 20
Coupon Press – 30
Coupon Run to the 50
Coupon Rows
Body Weight Squat
Coupon Run 50
Coupon Rows
Body Weight Squat
Grave Diggers
LBCs
50 yard run
Squats
LBCs
50 Yard Run
Atlas Shrugged
Grave Diggers
Plank walk around the world
Michael Phleps
Body Weight Squats
Plank walk around the world reverse
Farmers Carry to the 50
Coupon Squats
Coupon Swing around the world
Coupon Calf Raises
Chest Press
Famers Carry 50 with Shoulder Shrug Every 4th step

MARY:

Ring of Fire

ANNOUNCEMENTS:

June 18th Convergence
No Father’s Day Ruck
July 2nd – Ruck and Float

COT:

Before the beatdown 3 of the 6 PAX who showed talked about how they almost fartsacked this morning. If we had all made that decision the count would have been 3. Our decisions affect the group as a whole, and our accountability to the group helps push past the fartsack and show up in the gloom.

This is what works about F3

DATE: 2022-06-13
AO: Patriot
Q: Booking
PAX: bogey, My Space, Spokes, 2 percent, Jag, CableGuy, Peanuts, Ice Tea, Legacy, Malware, Shake ‘N’ Bake FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, Willy Mays Hayes, Michael Phelps, Down Dog, Kobra Kai THE THANG:

Dora 1-2-3
Partner 1: Run to 50 yard line 2 burpees
Partner 2 does following exercises then switch
Round 1
100 Merkins
200 WW 1 sit ups
300 Body Weight Squats

Round 2
50 Shoulder Tap Merkins (IC)
100 Heels to Heaven
150 Side Straddle Hops (IC)

MARY: Calf Raises, Dirty Dog, Mule Kicks, Flutter Kicks, LBC, Toy Soldier ANNOUNCEMENTS: Convergence Saturday 7 am Roosevelt Island
COT: Last week of School as parents we need to remember to spend as much time with our young kids during the summer as they are only young once!