Category: Uncategorized

Date: 2024-06-24
AO: mondaynightruckers
Q: Rocketman
PAX: Jetstream, Tron, Trifecta
FNGs: None
COUNT: 4
THE THANG:
5.2 miles in the lovely evening weather.

ANNOUNCEMENTS:
– July 22nd: Summer Food Donation Ruck, see Jetstream
– Upcoming: Brew Ruck, see Tron

COT:

“But go your way till the end. And you shall rest and shall stand in your allotted place at the end of the days.” ~ Daniel 12:13

We have the same call to us today in the midst of our trials and tribulations. Follow the straight and narrow way, keep our eyes on the Lord, and don’t worry. He is in control.

Tags: mondaynightruckers, Jetstream, Tron, Trifecta

Date: 2024-06-24
AO: hamilton
Q: AI
PAX: Legacy, Hard Knox, Goldfish, 2 percent, Popeye, Jag, Quick Stop, Spot FNGs: None
COUNT: 9
WARMUP:
1. Side Straddle Hop
2. Arm circles
3. Overhead hand reach (with your legs)
4. Imperial walker
5. Lower back stretch (twisting your body)
6. Windmill
7. Knee circles
8. Downward dog

THE THANG:
1. 1/4 circle running, 1/4 doing: high knees, butt kicks, left/right side forward, deer jumps 2. Every time we were passing small wall at the field corner – dips
3. Every time we were passing gates – pull ups that were wisely changed to merkins 4. https://f3nation.com/exicon/entry/27880/?page_size=100&gvid=398721 5. https://f3nation.com/exicon/entry/2904/?page_size=100&gvid=398721 MARY:
1. The iconic 8 minutes ABS that turned out to be https://www.youtube.com/watch?v=n538bSON2kA 2. Freddy Mercury
ANNOUNCEMENTS: cornhole tournament 6/30 port city brewery. Check F3 capital news. Note: there were more announcements, feel free to edit this backblast to add them.
COT: use this week to get rid of a todo-list that you have been procrastinating for quite a while. I appreciate you all coming this morning, it was an honour for me to Q!

Tags: hamilton, Legacy, Hard Knox, Goldfish, 2 percent, Popeye, Jag, Quick Stop, Spot

Date: 2024-06-24
AO: acropolis
Q: Peanuts
PAX: Doodles, Hightower, Air Bags
FNGs: None
COUNT: 4

WARMUP: SSH; WMH; HB; DB; Run a lap; Half way do some DD; WGS; GS; Ab Stretch
THE THANG: Pair up for some DORA. The heat was oppressive as soon as I stepped outside. Other Pax said they enjoyed the breeze. I think HT must have just been breaking wind. 75x curls; 125x rows; 150x chest press; 200x iron cross; 225x calf raises; 300x MHs. Other Pax ran to sideline and back. Towards the end did a few rounds of Bernie Sanders; Karaokes; and Broad Jump Burpees.
MARY: ring of :fire: – FKs; A-RODs; WW2s; and PPointers or as Air Bags reminded us Homer n’ Marges.
ANNOUNCEMENTS: Rick and float; cornhole tournament: 9/11 stair climb; naked Olympics at Crop Dusty’s
COT: anniversary of Tank Man at Tiananmen Square. Have the personal courage to step up even when odds stacked against you – 1 man and his groceries vs a column of T59 tanks.

Tags: acropolis, Doodles, Hightower, Air Bags

Date: 2024-06-24
AO: thepatriot
Q: Bone
PAX: bogey, CableGuy, Strange Brew, Wedding Singer, Sunshine, citrus, Fitz-Hume, My Space, Flux, Overthrow, Hops, Shake ‘N’ Bake, Pepco, Ice Tea, Short Rib, Couch Potatoe, Prestige FNGs: 2 Couch Potatoe, Prestige
COUNT: 18
Late Burpees (queued up for someone else but Short Rib helped out) Side Straddle Hops
Imperial Walkers/Hillbillies
Little Bitty Arm Circles
Root Vegetable Extractors
Willy Mays Hays
Downward Facing Dog/Cobra Kai

1. Burpee
2. Jump squats
3. Plank Pike Reaches
4. Merkins
5. Curtsey squats
6. LBCs
7. Side Straddle Hops
8. Calf Raises
9. Sprinter Sit-ups
10. Mountain Climbers
11. Superman’s
12. Mountain Man Poopers

Flutter Kick

Tags: thepatriot, bogey, CableGuy, Strange Brew, Wedding Singer, Sunshine, citrus, Fitz-Hume, My Space, Flux, Overthrow, Hops, Shake ‘N’ Bake, Pepco, Ice Tea, Short Rib, Couch Potatoe, Prestige

Date: 2024-06-24
AO: horizon-ao
Q: Disco
PAX: Kodiak, Magoo, Purple Rain, Sparky, SPINAL TAP, vplaxico, Fish Fry FNGs: None
COUNT: 8
Warmup – SSH, m Phelps, D dog/up dog/child’s pose, OYO. Fellowship lap

>From the Exicon – TUVW
Twin Tower of Trust – midfield
U Haul – 20
WhamO Lunge Walks – to WMS and back
Wall Conveyer
BTTW Shoulder Tap
Squat Jumps
Wave of Merkins – 1-5
Mary: Wilt Chamberlains 100 LBCs – run midfield – 100 squats – run end line – 100 flutters – 100 lunge walks

Tags: horizon-ao, Kodiak, Magoo, Purple Rain, Sparky, SPINAL TAP, vplaxico, Fish Fry