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.
Two Crossfits for the Price of One
DATE: 2021-10-13
AO: Horizon-Ao
Q: sticks
PAX: Disco, Kodiak, Booking, Jag, Brown Bag, Maj. Payne, Magoo FNGs: attache
COUNT: 9
WARMUP: Imperial Walkers, SSH, Cherry Pickers, DW Dog, Cobra Kai THE THANG:
Crossfit Workout Inspiration #1: Angie
110 pull-ups as a group
Following broken into 5 sets
100 push-ups
100 sit-ups
100 squats
Crossfit Workout Inspiration #2: Fran
21-9-5
Thrusters / Kettlebell Swings
MARY:
Flutter Kicks (Major Payne)
Compass (Jag)
Table Saw (Magoo)
ANNOUNCEMENTS:
Chad 1000x, Old Bay grunted through a 26.2 mile ruck!
COT: “Count the day lost at which the setting sun sees at its close no worthy action done” David McCullough, The Pioneers
Take note of your daily worthy actions
F3 The Capital 