Category: Uncategorized

Date: 2024-06-18
AO: thegeneral
Q: SAAS
PAX: Gherkin, Hobbyhorse, Spud, Toolbox, citrus, Roddick
FNGs: None
COUNT: 7

WARMUP: usual, plus sun salutations
THE THANG: deck of cards!!
– Spades: merkins
– Clubs: big boy sit-ups
– Hearts: side straddle hop
– Diamonds: squats
– Jokers: fellowship lap
– Aces were 1 or 11, PAX choice!!

MARY: 54 LBCs, one for each card
ANNOUNCEMENTS: pickleball, cornhole, 2ndF at state theatre Friday, Toolbox is moving, GORUCK is coming
COT: discipline is more important than motivation. Motivation is fleeting. Discipline is permanent.

Tags: thegeneral, Gherkin, Hobbyhorse, Spud, Toolbox, citrus, Roddick

Date: 2024-06-17
AO: mondaynightruckers
Q: Jetstream
PAX: Trifecta
FNGs: None
COUNT: 2
THE THANG: Took advantage of one of the longest days of the year to go 5 miles around Manassas Battlefield before the park closed at dusk. Thanks Trifecta for pushing us to do the extra mile!

COT: Proverbs 22:6 Train up a child in the way he should go; even when he is old he will not depart from it.

Tags: mondaynightruckers, Trifecta

Date: 2024-06-17
AO: thefarm
Q: Matthew – Running Man
PAX: IKEA, F-No, Firehead, Infinity
FNGs: None
COUNT: 5

WARMUP:
Beet pickers
SSHs
Arm circles
Mosey around the fields

THE THANG:
Each pax does an exercise at a corner of the field. First pax runs to the first corner, send the package to the next corner, and died the exercise signed to that corner. Etc. Once everyone has done each exercise, the last rubber picks up each pax and all rub to the beginning corner. Tamara
Tabada exercises to finish out. (Crunches, mericans, and Bonnie Blairs)

MARY:
None today

ANNOUNCEMENTS:
Wednesday q – Ikea
Friday q – firehead

COT:
Found a Reddit discussion about F3, which was very positive – F3 is free, held outdoors, peer-led, fun, guys will do anything for each other, funny names for each other, funny names for the exercises, a little cultish – ha!, guys strengthening each other… Grateful for the friendships I’ve made at F3! Keep up the great work.

Tags: thefarm, IKEA, F-No, Firehead, Infinity

Date: 2024-06-17
AO: thepatriot
Q: Wedding Singer
PAX: CableGuy, Booking, Bone, Smokey, citrus, bogey, Ice Tea, Hobbyhorse, My Space, SAAS, Summit, Hops, Pilsbury FNGs: None
COUNT: 14

WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, Downward Dog, World’s Greatest Stretch, Cobra Kai

THE THANG:
– Run to Little Falls Island – 10 burpees
– Run to Nottingham Elementary School – 20 merkins, 20 copperhead squats – Run up to Minor Hill – 20 IC mountain climbers, 20 jump squats
– Run down to Little Falls Presbyterian Park – 20 IC shoulder taps, 20 merkins, 20 IC American Hammers – Run up to Chestnut Hills Park

MARY: LBCs, Side Plank leg lifts, Dirty Dog, Donkey Kick, Bird Dog, Supermans, Freddy Mercury, Flutter Kick

ANNOUNCEMENTS: Cornhole. Find a partner and sign up.

COT: Lessons from the highlighted passages of my dad’s 1978 edition of The Runner’s Handbook: “Running is addictive… It changes your whole lifestyle… You quit smoking in order to run long distances. Your consumption of alcohol drops for the same reason. Eating habits change because good nutrition is an integral part of aerobic exercise. Your total wellbeing improves.”

Tags: thepatriot, CableGuy, Booking, Bone, Smokey, citrus, bogey, Ice Tea, Hobbyhorse, My Space, SAAS, Summit, Hops, Pilsbury

Date: 2024-06-17
AO: hamilton
Q: Defiance
PAX: AI, Goldfish, Legacy, Popeye, Hard Knox
FNGs: None
COUNT: 6

WARMUP: All along the watchtower
THE THANG: 20 minutes core exercises, Tabata style, plus hip/glute exercises during breaks MARY: the whole time
ANNOUNCEMENTS: cornhole tournament 6/30 port city brewery. Check F3 capital news.
COT: Happy Father’s Day. Reach out to someone who was a father figure to you in the next week or two and give them a quick thanks.

Tags: hamilton, AI, Goldfish, Legacy, Popeye, Hard Knox