Category: Uncategorized

DATE: 2023-07-04
AO: Delphi
Q: Pop Fly
PAX: K-Pop, Monk, Peanuts, Ashe, I-Beam, Rocket, Roddick
FNGs: None
COUNT: 8
WARMUP: It was the normal stuff. Not exciting, but super healthy

THE THANG:
PAX completed a E4MOM while working on a Dora

(a) E4MOM: Every 4th minute on the minute (July 4th)
1 Burpee
7 Squats
7 Sit Ups
6 Merkins

(b) 247 Dora: (247 Combined reps with a partner)
– SSH
– Lunges
– Over Head Arm Claps
– Calf Raises
– Sit Ups (these ones really sucked when the EMOM timer went off, as we had to complete a free 7 Sit Ups before resuming our quest for 247) – SSH

MARY: Not a chance

ANNOUNCEMENTS: Ruck Float on 8th

COT: A team is not a team unless you give a damn about one another. F3 is a team.

DATE: 2023-07-04
AO: Atlantis
Q: Rogue
PAX: Hammerhead, Burgundy
FNGs: None
COUNT: 3
WARMUP: SSH x20 IC, LBACs x10 IC, Reverse LBACs x10 IC, Michael Phelps x10 IC, Cherry Pickers x10 IC, Hill Billy Walkers x10 IC

THE THANG: Mosey around AO green. Stop every 45 seconds for brief workout alternating between merkins (x10) and LBCs (x10 IC). Total of 247 merkins and 247 LBCs IC.

MARY: None

ANNOUNCEMENTS: Hammerhead will follow-up if any

COT: Today we celebrate the blessings of freedom, peace, and prosperity in this nation. May we these gifts to shun that which is evil, selfish, and ungodly. May we use these gifts to pursue all that which is good and honorable, just and pure, commendable, worthy of respect, excellent, praiseworthy, true and wise; for service and thinking of others before ourselves.

DATE: 2023-07-03
AO: Mondaynightruckers
Q: Mincemeat
PAX: Raven, Rocketman, Tron, Jetstream
FNGs: None
COUNT: 5

THE THANG: 4.5 miles in exactly 90 minutes. We just avoided the rain!
COT: Philippians 4:8. Even as we celebrate our independence, remember that God calls us to submit our minds and thoughts to His standard of goodness.

DATE: 2023-07-03
AO: Horizon-Ao
Q: sticks
PAX: 2 percent, Magoo, Trifecta, Monk, Defiance, Purple Rain, Disco, SPINAL TAP, Legacy FNGs: Tomb Raider
COUNT: 11
WARMUP: SSH, WMH, Hillbillies, Don Quixotes, Arm Circles, Shoulder Taps THE THANG: Mosey, stopping every once in a while with the following exercises. 1) 17 – Merkins
2) 25 – Frankensquats
3) 25 – Monkey Humpers
4) 26 – Imperial Walkers

Hip Stretches
1) Low Lunge
2) Pigeon Pose
3) Lizard Pose (World’s Greatest Stretch)
4) Child’s Pose
5) Wide-Angle Seated Forward Bend
6) Butterfly Stretch
7) Bridge
8) Hero Pose
9) Supine Pigeon (figure 4 stretch)
10) Yoga Squat
11) Frog Pose
MARY: LBC’s, Box Cutters
ANNOUNCEMENTS: Float thing this weekend
COT: Happy Mid New Year’s – revisit your yearly goals

DATE: 2023-07-03
AO: Patriot
Q: Lazlo
PAX: Anchorman, Peanuts, Bone, Lucius, Major Payne, Vila, sticks, Smokey, CableGuy, citrus, Booking, Legacy, Fish Fry, Snake (Will Harris) FNGs: None
COUNT: 15
It was a lazy 7am start for the PAX this morning. Unless you did a 0530 ruck. Or a 0600 Horizon double. That’s not lazy. The rest of us had to get the day started sometime. So we did.

WARMUP: SSH, imperial walkers, hillbillies, copperhead squats, tempo merkins, cherry pickers, willy mays hayes, michael phelps, down dog, WG stretch.

THE THANG: Moseyed to the bottom of 30th St hill, with a few burpees interspersed along the way. The PAX ran up the hill, did an exercise, ran down the hill, and did an exercise. Repeato, but alternating running forward and Bernie Sanders up the hill. The exercises were: Top: Merkins, plank punch, dry dock, OH clap, shoulder taps, seal clap
Bottom: American hammer, hillbillies, LBCs, flutter kicks, penguin crunch, Freddie Mercuries
We ran through the arena on the mosey back and stopped for some dips and derkins, then made our way back to the field. Before Mary there was a quick soccer/lacrosse challenge. It was confusing. And burpees.

MARY: WWIs, toy soldiers

ANNOUNCEMENTS: Ruck float

COT: The Q read two quotes:
“If you haven’t grown up by age 50, then you don’t have to.” anonymous

“May we think of freedom not as the right to do what we please but as the opportunity to do what is right.” Peter Marshall