Category: Uncategorized

Date: 2024-03-13
AO: compound
Q: Hightower
PAX: El Camino, Doodles, Popeyes, Yardbird
FNGs: None
COUNT: 5

WARMUP:
Started on field for warm ups and stretching, then started our group mosey. Jogged around Compound and stopped for stretches and warm up exercises.

THE THANG:
Parking deck sprints up ramp.
Starting at level 1, sprint up ramp then 10 merkins, jog recovery to next ramp. Sprint up, 15 SSH, 10 Merkins, jog recovery to next ramp.
Sprint up, 20 air squats, 15 SSH, 10 Merkins, jog recovery. Sprint up 25 shoulder press, 20 air squats, 15 SSH, 10 Merkins, jog recovery.
Sprint up 30 calf raise, 25 shoulder press, 20 air squats, 15 SSH, 10 Merkins, jog down stairs for recovery. Move to Target garage.
Sprint up to mid level, group wall sit. Each PAX count 5, then recovery. Sprint to top level, 10 Mike Tysons.
Jog down, back to Green for recovery.

MARY:
Ring of Fire , each PAX led core.

ANNOUNCEMENTS:
April GA hike.
Memorial Day, Murph Challenge.

COT:
Suggest reading The Wisdom of the Bullfrog, Admiral William McCraven. Chapter that stuck in my head, Hope is not a Strategy. As leaders we must provide Hope to our followers. However, when it comes to vision, planning and strategy, a leader must do the work to set mini milestones to achieve outcome. Hope cannot be your strategy for success.

Tags: compound, El Camino, Doodles, Popeyes, Yardbird

Date: 2024-03-13
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Flagpole, Promoter
FNGs: None
COUNT: 3

WARMUP:
15 SSH IC
10 windmill IC
10 swinging billys IC
10 double mountain climber plank jacks
10 cherry pickers IC

THE THANG:
100’s – cumulatively accrue 100 of each exercise (3 pax posted so 33 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ

In between each exercise one pax chooses their bball shot (high risk, high reward):

3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 2 shuttle runs

Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 shuttle run

Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ
20 Reverse Crunches OMQ
20 flutters IC (10 low/fast, 10 long/slow)

ANNOUNCEMENTS:

COT: Be kind fellas

Tags: potomac-rising, Flagpole, Promoter

Date: 2024-03-13
AO: apollo
Q: Monk
PAX: Monk
FNGs: None
COUNT: 1

WARMUP:

imperial walkers, arm circles, Michael Phelps, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap

The Thang
I cut this in half to do it solo
Partner up
Grip, Rip, and Roller Dora (GRRs)
runner runs to the end zone and back. Partner performs, a grip, rip, and roll + exercises as follows:
Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground. At the appropriate point, do the following exercises Dora-style

80 merkins on the block
160 single count, flutter kicks next to the block
240 squats holding the block

MARY: nope
ANNOUNCEMENTS: none
COT: In whatever you do today, focus on the benefit to others more than whatever recognition you deserve. It’s easy for thoughts of pride to take over when you’re doing well for others. Whatever honor you receive, it’s for the excellence with which you served.

Tags: apollo, Monk

Date: 2024-03-12
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream, Trifecta
FNGs: None
COUNT: 4

WARMUP: none
THE THANG: 4.8 miles on mix of sidewalks
MARY: nope
ANNOUNCEMENTS: Looking for monthly larger ruck events and GoRuck events later in the year COT: Be deliberate. Focus on ur kiddos.

Tags: mondaynightruckers, Rocketman, Jetstream, Trifecta

Date: 2024-03-09
AO: freestate
Q: Birdman , Deagle
PAX: Horshack, FIFA (F3 The Capital), Pigeon, Cannoli, Deagle, Iron Dome FNGs: None
COUNT: 7
F3 Run day Fun day Yes please!

WARMUP:
– SSH x 15 IC
– Imperial Walkers x 15 IC
– Cherry Pickers x 15 IC
– other 15 IC

THE THANG: 4 mile run with stops for

Squats x 50 OQ
Merkins x 30 OQ
Dips x 20 OQ
Burpees x 10 OQ

MARY:
– Dying Cockroach x 15 IC
– American Hammer x15 IC
– Shoulder Taps and other X10 IC
– Box Cutters both ways x15 IC
– Merkins x10 IC
– Push through x15 IC
– Reverse Crunches x15 IC

Tags: freestate, Horshack, FIFA (F3 The Capital), Pigeon, Cannoli, Deagle, Iron Dome