Category: Uncategorized

Date: 2024-11-06
AO: ao-the-bullpen
Q: Infinity
PAX: Peloton
FNGs: None
COUNT: 2
WarmUp: SSH, Grass Grabbers, Willie Mays Hayes, Don Quixotes, Michael Phelps, LBACs with leg raised, and wall sit while passing a 20-lbs medicine ball back and forth for 60 passes.

The Thang: Coupon Indian Run
Run around the AO in a line. Lead person carries a 20-lbs medicine ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform the following: – 20 Merkins/Diamond Merkins/Peter Parkers
– 20 Air Squats/Copperhead Squats/Fwd/Rev Lunges
– 20 CDDs/Raise the Roof/Grady Corns
– 20 T-claps/LBAC
We completed four rounds of running, after which we tossed the medicine ball around for five minutes. – 5 burpees whenever the ball hit the ground.

Mary: Flutter Kicks, American Hammers, Rope Climbers, Nolan Ryan’s, and Dolphin Crunches.

CoT: F3 is a micro-laboratory for leadership that develops skills transferable to professional, community, family, and even personal applications. Posting to and leading F3 workouts has made me a better leader in these spheres.

Tags: ao-the-bullpen, Peloton

Date: 2024-11-05
AO: softballs
Q: Defiance
PAX: 2 percent, Big Short, Bone, Checkers, Coxswain, Jenner, Poe, Sparky, Old Bay, Boardwalk FNGs: None
COUNT: 11
The F3 pax came out of the gate hot both games, leading 2-0 and 3-0 respectively before losing by 536 and 535 electoral votes on the night.

Tags: softballs, 2 percent, Big Short, Bone, Checkers, Coxswain, Jenner, Poe, Sparky, Old Bay, Boardwalk

Date: 2024-11-02
AO: olympus
Q: Popeyes
PAX: Nano, Peanuts, Ashe, Rollingstone, Rambler, Hightower, citrus, Roddick, Kermit, Pop Fly, Po, Monk, Toolbox, Walk-on FNGs: None
COUNT: 14
WARMUP: Basic
THE THANG: Partner Up. Responsible for completing 100x Burpees, 200x Merkins, 300x Squats and 10x laps around the track. Partner A runs a lap, Partner B does reps. Switch until complete. MARY: Probably, but probably not.
ANNOUNCEMENTS: The Grunt
COT: Shift how you view your interactions. Ask how are you seeing it versus how they are seeing it.

Tags: olympus, Nano, Peanuts, Ashe, Rollingstone, Rambler, Hightower, citrus, Roddick, Kermit, Pop Fly, Po, Monk, Toolbox, Walk-on

Date: 2024-11-04
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Trifecta
FNGs: None
COUNT: 3

WARMUP: none
THE THANG:
Startex in the Olde Dominion Tavern parking lot. Made a 4.5ish mile loop….tracker said 4.75 but we had to double back.
Got doused by golf course sprinkers, a brisk ruck shuffle prevented a second helping of getting soaked. Completed the ruck on time at 9pm
MARY: none
ANNOUNCEMENTS:
Nov 9 Grunt (at Lincoln Memorial)
Nov 18 Thanksgiving Food Donation Ruck.(Haymarket Food Pantry). COT:
Be generous with forgiveness.

Ernest Hemingway, in his short story ‘The Capital of the World’, tells the story of Paco, a young man in Spain who runs away from home. His father hopes he will return quickly, but that doesn’t happen. The shame, guilt and regret he feels prevents Paco from returning home to his father. Paco doesn’t know that his father has been searching for him ever since he left.

One day, Paco’s father puts an advertisement in the local newspaper of Madrid, El Liberal. It reads: “Paco, meet me at the Hotel Montana at noon on Tuesday. All is forgiven! Love Papa.” But Paco is a common name in Spain; and when the father approaches the planned meeting place, he finds 800 young men there all named Paco, all waiting for their fathers, all hoping for forgiveness

Tags: mondaynightruckers, Rocketman, Trifecta

Date: 2024-11-05
AO: delphi
Q: Pop Fly
PAX: Nano, Peanuts, Rocket, Sunny, K-Pop, Ashe
FNGs: None
COUNT: 7
WARMUP: SSH, WMHs, WGS, Scorpions, Supine Rockettes

THE THANG: The PAX broke up into 2 groups: Team Spartan and Team Bruins. Each team took turns picking a state out of a hat and recorded how many electoral votes that state provides. The PAX from both teams did the exercise required, with the goal of seeing which team would reach 270 votes first. The exercise rubric is: – 1-8 electoral votes: Burpees (133 possible)
– 9-15 electoral votes: Merkins (151 possible)
– 16-29 electoral votes: Jump Squats (130 possible)
– 30+ electoral votes: Sit Ups (124 possible)

Despite collecting Florida (30 votes), Team Sparta keep collecting states with 3 electoral votes. Meanwhile Team Bruin collected Texas (40), New York (29), and a whole bunch of other swing states for the victory. It was determined though that everybody won and no one lost.

The PAX all enjoyed the TV timeout that was introduced with the Q pulled “10 single leg squats” which was snuck into the bowl by his son the night before. As such, no electoral votes were awarded to Team Bruin for that round

MARY: California was pulled to give Team Bruins the victory with 54 electoral votes. That was 54 sit-ups

ANNOUNCEMENTS: The Grunt (9 Nov), 2F Event @ Rudy’s Golf (21 Nov), Turkey Trot at Olympus (28 Nov)

COT: What we see on TV can’t be what the country has become. The Q stated he doesn’t believe everyone has reached the “you’re either with me, or against me” point when it comes to their views and beliefs. Have a conversation with someone. Find out what drives them and why. Unless their view is illegal, immoral, unethical, or fattening, then maybe you leave it alone. We can live harmoniously and not agree with everyone’s views.

Tags: delphi, Nano, Peanuts, Rocket, Sunny, K-Pop, Ashe