Category: Uncategorized

Date: 2023-12-12
AO: mondaynightruckers
Q: Major Payne
PAX: Stewie, Jetstream, Chasqui, Drago
FNGs: 1 Drago
COUNT: 5
WARMUP: None
THE THANG: 5.5-ish miles of rucking
MARY: Nope
ANNOUNCEMENTS: None
COT: Get prepared for the expected so that you can be prepared for the unexpected.

Date: 2023-12-11
AO: apollo
Q: Obadiah
PAX: Juneau
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG:

Partner A: 200 yard run, Partner B exercise from below (switches after the run)

Coupons: 25lb dumbbells, cement block

Plank rows
Curls
Thrusters
Squats
Overhead press
Windshield wipers
WWIII
Blockies
Upright rows
Lunges
American hammers

Timer went off at 6:06.

MARY:
ANNOUNCEMENTS:
COT: pay attention to your appetites particularly over the holidays. Not just what we eat, but what we ingest.

Date: 2023-12-11
AO: thepatriot
Q: Anchorman
PAX: bogey, Defiance, Smokey, Major Payne, Ice Tea, CableGuy, Strange Brew, citrus, Roadkill, Booking, Vila, Patchouli, Lazlo, Overthrow, Legacy FNGs: None
COUNT: 16
WARMUP:
SSH, CP, IW, Hilbillies, Willie Mays Hays, Downward Dog, World Greatest Stretch, Cobra Kai THE THANG:
The Guantlet!

Sand Bag carry x 25 yards/Lunge x 25 yards – Mosy 50 yards
Murder bunny x 25 yars/Lunge x 25 yards- Mosy 50 yards
10 x BDE
10 x Sand Bag cleans – Mosy 50 yards
Broad Jumps x 50 yards
20 x merkins, 20 x mountain climbers
50 yard bear crawl
10 x Goblet squats + 25-yard rifle carry/25-yard shoulder carry – Mosy 50 yards 10 x BDE
Run Track – start over

MARY:
30 x flutter kicks
25 x big boy sit ups

ANNOUNCEMENTS:
Send off for Patchouli on Dec. 12, Loving Hut – check the 2F channel

COT:
Set backs
The Q spoke about breaking his right middle finger and damage to hand that was a six-week process of recovery.

The lessons:
Innovate – find ways to get things done
Embrace set backs – find ways to keep mentally strong
Keep moving forward – set backs are usually only temporary. You get back in the ring and the Q expressed his own ability to come back to F3 and lead a workout as an example.

Date: 2023-12-11
AO: thefarm
Q: Matthew – Running Man
PAX: Firehead, Squatter, Trolley
FNGs: None
COUNT: 4
WARMUP:
SSH
Micheal Phelps
Willy Mayes Hayes
Beet pickers
Itty bitty arm circles
Mosey around the soccer fields

THE THANG:
Tabata under the pavilion
Bonnie Blairs
Shoulder taps
Jump ups or step ups
Dips
Squats
Commandos
crunches
Lunges
Star jumps

ANNOUNCEMENTS:
Trolley is Q in Wednesday
Firehead is Q on Friday.

COT:
“Christmas is the spirit of giving without a thought of getting. It is happiness because we see joy in people. It is forgetting self and finding time for others. It’s discarding the meaningless and stressing the true values.” – Thomas S. Monson

Date: 2023-12-11
AO: acropolis
Q: Doodles
PAX: Hightower, Monk, Peanuts
FNGs: None
COUNT: 4
WARMUP: mosey warm up and SSH, arm circles, hillbillys, imperial walkers, Willy mays, cherry pickers,
THE THANG: moseyed to cover at front to school. Tabata- 1 min on 1 min off. Exercises were:
Merkins, burpees, overhead presses, squats, lunges, calf raises. Did 2 rounds with second round being 1 min and 10 seconds and 40 second break. Then moseyed back to cars. MARY: LBCs, flutter kicks, pickle pointers, can’t remember the other exercise
ANNOUNCEMENTS: Tues evening with patchouli at loving hut, wed bowling with old bay,
COT:. Winston Churchill – never ever give in. Bumper sticker- a man who stands for nothing will give in to anything. Challenge to PAX – know your compass, define your compass, then never give into anything outside of that compass.