Category: Uncategorized

DATE: 2022-03-02
AO: Aerie
Q: Rocketman
PAX: Haggis, Chasqui
FNGs: None
COUNT: 3
WARMUP/CoP

Side Straddle Hop
Imperial Walkers
Michael Phelps
Willie Mays Hayes

THE THANG

Pearls on a string is a common technique where you do a movement to various locations and do a set of exercises.

Pearl 1, BOMBS:

– Burpees
– Overhead Claps
– Merkins
– Big boi situps
– Squats

Pearl 2, MASH:

– Merkins
– American Hammers
– SSH
– Humpers of the monkey variety

Movement:

– Murder Bunnies
– Rifle Carries
– Suitcase Carries
– Farmer Carries

6 MoM

12 reps or so of each:

– Superman
– Hello Dolly
– Dying Cockroach
– Stretching

# Announcements

Monday Night Ruckers is on the Q sheet now!
Manassas National Battlefield Park Ruck: April 16.

WORDS OF WISDOM

Ecclesiastes 4:

9 Two are better than one because they have a good return for their labor. 10 For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up. 11 Furthermore, if two lie down together they keep warm, but how can one be warm alone? 12 And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.

DATE: 2022-03-02
AO: Patriot
Q: CableGuy
PAX: Roadkill, Sunshine, Ice Tea, Maguire, Lucius, citrus, Wedding Singer, Shake and Bake FNGs: None
COUNT: 9
WARMUP: SSH, Hillbilly, Arm Circles, Cherry Pickers, WMH, Down Dog, Cobra Kai, Fellowship Lap THE THANG: Pax split into two team for four rounds of the following: 50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees (Three HRM’s into a burpee)
400M run
MARY: LBC
ANNOUNCEMENTS: Boneathon looms as always, Dolly Sods backpacking expedition slowly materializing
COT: How do you feel? Bad but good? Starting the day by doing something hard makes the rest of the day look manageable by comparison. Thank you for being out here.

DATE: 2022-03-02
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Mr. Hand, 3 mile, Kodiak, sticks, Lazlo, Fish Fry FNGs: Attaché, Kombucha
COUNT: 10
WARMUP: /SSHHOP/WMH/Cherry Picker/Lunge Twist
THE THANG: Farmer Carry, KB Swing, Sandbag Hoist, jump rope, balancing air squats, single leg dead lift, superman merkins, Plank Rows, Coupon Drag MARY: LBCs, Childs Pose, Frog Pose, Cobra
ANNOUNCEMENTS:
Sunday Ruck 5:30 at Northside Social
Tri-state Ruck Saturday March 12
COT: No sermon from me.

DATE: 2022-03-02
AO: Compound
Q: Booking
PAX: Yardbird, Yard Sale, Roddick, Popeyes, Zeus, Hightower
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Windmills, Hill Billies, Cherry Pickers, Arm Circles, Willie Mays Hayes
THE THANG: 7 rounds of coupon exercises (x15 reps) adding one exercise in progression each round

Round 1: shoulder press, coupon mosey to opposite end of field, run a lap

Round 2: shoulder press, coupon curls, farmer carry coupon to opposite end of field, run a lap

Round 3: shoulder press, coupon curls, kettlebell swings, coupon mosey to opposite end of field, run a lap

Round 4: shoulder press, coupon curls, kettlebell swings, coupon squats, farmer carry to opposite end of field, run a lap

Round 5: shoulder press, coupon curls, kettlebell swings, squats, coupon toe taps, coupon mosey to opposite end of field, run a lap

Round 6: shoulder press, coupon curls, kettlebell swings, squats, toe taps, chest press, farmer carry to opposite end of field, run a lap

Round 7: all of the above exercises plus coupon merkins

MARY: flutter kicks, LBC, penguin crunches
ANNOUNCEMENTS: HT brought coffee for everyone. We shoulder consider this at other AO.
COT: You can’t pour from an empty cup. You need to get yourself in the right frame of mind physically and mentally so you can better give your all to family, work, friends. F3 is a good way to take care of yourself so your cup is full to give to others.

DATE: 2022-03-01
AO: Atlantis
Q: Deflator
PAX: Infinity, True North, Rogue, Grease Monkey
FNGs: None
COUNT: 5
WARMUP: Arm circles x15F x15R
Don Quixote x15
Best stretch ever x10
Tempo Merkin x10
SSH x30
THE THANG: mosey to wall for Man Boob Prevention Mini-Workout Big Arm circles x18
Arm crossovers x18
Chest flys x30
Wall pushes x40
Ups and downs x18

Mosey to Pier for some Tub Thumping – Burpees when they sing “I get knocked down”, side straddle hops otherwise

Mosey to other pier for Lazy Dora. We teamed up in pairs and did a 100 Merkin/plank, 200 LBC/leg lift, and 150 squat/squat hold alternating set. No muscle was left dormant.

Mosey to grassland for some Thunder
Hold Plank; Merkin for every Thunder.
MARY: Dolphin hops, flutter kicks, and 2-speed bicycles.
ANNOUNCEMENTS: nada
COT: take your leave guilt free and focus on whomever you are with. We work in resilient organizations that will survive your absence, and will probably grow better for the experience!