Category: Uncategorized

Date: 2024-06-28
AO: thefarm
Q: Sparky_The Farm
PAX: Pad Thai, Infinity, Matthew – Running Man, Firehead, Gandalf FNGs: None
COUNT: 6
WARMUP: SSH, WMH, Michael Phelps, calf stretch, neck rolls
THE THANG: ran to the basebll diamond
Pitchers Mound: Nolan Ryans
First base: lunges, forwards and back
Second base: Merkins, wide merkins
Third base: Jump Squats, Speed Skaters
Home: Al Gore- count as group
First base sprint through to foul pole
Foul Pole run along inside of fense
MARY:
Flutter kicks
American Hammers
Leg lifts
Supermans

ANNOUNCEMENTS:
Ruck tomorrow
FIrehead Q Monday
Pad Thai Q Wednesday
Gandolf Q Friday unless Army calls him up, of course…

COT:
“It’s hard to beat an oppenet who never gives up.” Babe Ruth
This is a theme that runs through F3- keep grinding. Baseball teams walk off other teams all the time in the bottom of the final inning. Some teams give up late in the game. Until you are completely passed you last out, you have to compete. You may note win but you will make it hard for your opponet.

Tags: thefarm, Pad Thai, Infinity, Matthew – Running Man, Firehead, Gandalf

Date: 2024-06-28
AO: theaerie
Q: Rocketman
PAX: Rocketman
FNGs: None
COUNT: 1
WARMUP: SSH, Willie Mays Hayes, OHC

THE THANG:

Coupon work, length of the field:

Rifle carry 1 coupon
Suitcase carry 2 coupons

Random selection of exercises including:

– KB swings
– Weighted Squats
– Bent over rows
– Overhead press

Wrapping up with a selection of stretches.

ANNOUNCEMENTS:

– Q spots open!
– Summer Food Ruck July 22nd, see Jetstream
– Upcoming Brew Ruck, see Tron

COT:

What’s the difference between blame and responsibility?

Blame: I caused this
Responsibility: This is mine to deal with regardless of cause

We certainly do things we carry the blame for, but as men we are called to responsibility to deal with the trials and tribulations of life without being crushed. If we focus on the blame, we will wither. If we focus on responsibility, we can overcome and grow.

Tags: theaerie, Rocketman

Date: 2024-06-27
AO: freestate
Q: Deagle
PAX: Horshack, Gherkin, Bachelor, F3 Scabby
FNGs: None
COUNT: 5
WARMUP:
SSH, Hairy Rockets, Hillbilies, Mountain Climbers, Merkin, Monkey Humpers, Cherry Pickers, Windmills

THE THANG:
3 rounds of 5,5,3 poker cards (see photo)

MARY:
Little Mermaid, American Hammer, Superman, Rosalitas, Rodeo Flutters

ANNOUNCEMENTS:
July 10th event – Yardbird play in the US Marine Band on the Capitol steps

COT:

Tags: freestate, Horshack, Gherkin, Bachelor, F3 Scabby

Date: 2024-06-27
AO: edge_of_reason
Q: Chef
PAX: Quip, Shredder_F3 Jeff City Mo
FNGs: None
COUNT: 3
WARM UP:
OYO hamstring stretches
10cc grass grabbers
OYO quad stretches
15cc squats
OYO arm stretches
10cc Michael Phelps
Fellowship lap with a sprint at the last straightaway

THE THANG:
Mosey to the basketball court
Work through the following, while doing three burpees EMOM throughout. First team member to finish a given exercise means the whole team moves on: 50 Merkins
75 Heels To Heaven
150 Body Weight Squats
150 LBCs
250 Side Straddle Hops (SC)

MARY
Mosey to the football field for a ring of fire. Circle up in plank high position (or on your 6 for ab exercises). PAX hold plank/six while one man does reps of exercise. When he finishes the next man does reps until all in circle have done it. “It burns, burns, burns, that Ring of Fire”. Exercises are: 10 Merkins
10 Mountain climbers
10 Hello Dollys
Finish with 10 count high plank

TAPS:
– Prayers for fellow PAX going through hard times back at Shredders AO – Prayers for Bottlecap’s grad school work
– Prayers for Quip’s job search.

Tags: edge_of_reason, Quip, Shredder_F3 Jeff City Mo

Date: 2024-06-27
AO: thehighlands
Q: Spud
PAX: Jag, Spud, Toolbox, Tour guide
FNGs: None
COUNT: 4

WARMUP: a couple laps of mosey and then some stretching.
THE THANG: focus on form and done slowly. All reps done three counts on the down and last count back up.

Start on endline.
Run to 18 and back
10 slow merkins
10 copperhead squats
10 V ups

Run to centerline and back
20 slow merkins
20 copperhead squats
20V ups

Run to far 18 and back
30 slow merkins
30 copperhead squats
30 V ups

Run to endline and back
40 slow merkins
40 copperhead squats
40 V ups

Then we switched to the short side of field

Run to near circle and back
10 slow dips
10 slow lunges
10 slow heel taps

Run to midfield and back
20 slow dips
20 slow lunges
20 slow heel taps

Run to far circle and back
30 slow dips
30 slow lunges
30 slow heel taps

MARY: built in
ANNOUNCEMENTS: yes
COT: completed. If you showed up you would know.

Tags: thehighlands, Jag, Spud, Toolbox, Tour guide