Category: Uncategorized

Date: 2023-08-02
AO: apollo
Q: Bluegrass
PAX: Cut It Out (F3 The Chuck), Nano
FNGs: None
COUNT: 3
WARMUP: SSH, WMH, Arm Circles, legs and other muscles were stretched too.

THE THANG:
run 1 lap, stop at the first corner
25 lunges (single)
25 flutter kicks (4 count)
25 squat jumps
25 windshield wipers

Run 1 full lap, stop at next corner
25 merkins
25 overhead arm clappers (4 count)
25 dips
25 Carolina dry docks

Run 1 full lap
10 burpees
Bear crawl up hill 3 times
Crawl bear up hill 3 times
10 burpees

Run 1 full lap, stop at last corner
25 big boys
25 American hammers (4 count)
25 leg lifts
25 Freddy mercury (4 count)

MARY: Hill Billy’s, plank, iron cross

ANNOUNCEMENTS: Nano mentioned corn hole tourney is on the horizon.

COT: F3 is growing. Reach out to a buddy you haven’t heard from in a while and bring him out.

Date: 2023-07-31
AO: lost-boys
Q: Peanuts
PAX: Doodles, Monk, Hightower
FNGs: None
COUNT: 4
WARMUP: SSH; WMH; CP; MP; Standing hamstring stretch; ab stretch
THE THANG: Doodles led us a much to long and fast mosey tour of the facilities followed by pairing up to do some coupon / run across the parking lot work: KB SWING / jailbreak across the lot and Bernie back
Curl / Bernie and jailbreak back
OH press / lunges and reverse lunges
Row / side shuffle
MARY: jackknife; running up the ramp
ANNOUNCEMENTS: 9/11 stair climb
COT: Fall is almost here. August is a time of transition, excitement and challenges. As school begins many changes will come with it and as the Byrds told us, to everything there is a season.

Date: 2023-07-31
AO: mondaynightruckers
Q: Rocketman
PAX: Chasqui, Jetstream, Tron
FNGs: None
COUNT: 4
WARMUP: ssh, cherry pickers, willie mays hayes

THE THANG: 3.5 miles around the neighborhoods with PT stops.

MARY: a little bear crawl + burpee action.
ANNOUNCEMENTS:

Brew Run/Ruck moved to August 7th combined with Monday Night Ruckers starting at 7:30 from Craftworx in Gainesville. Come out and celebrate with us!

COT:

Thus says the Lord,
“Stand by the ways and see and ask for the ancient paths,
Where the good way is, and walk in it;
And you will find rest for your souls.
But they said, ‘We will not walk in it.’
“And I set watchmen over you, saying,
‘Listen to the sound of the trumpet!’
But they said, ‘We will not listen.’

Jeremiah 6:16-17

Listen and look for the old paths, the certain way, and be thankful for the brother who sounds the trumpet to you when going astray.

Date: 2023-08-01
AO: atlantis
Q: Infinity
PAX: True North
FNGs: None
COUNT: 2
WarmUp: Don Quixotes, Willie Mays Hayes (WMHs), Piano Tappers, Michael Phelps, Little Bitty Arm Circles (LBACs) with leg raised, and Mosey to the Nationals Stadium.

The Thang: Stadium Stair Run
Perform the following exercises with a run up and down the stairs outside the Nationals Stadium after each set for a total of 19 times up the stairs and back down: – 10 Carolina Dry Docks (CDDs), IC
– 20 Squats, IC
– 10 Merkins, IC
– 20 Reverse Lunges, IC
– 10 Wide-arm Merkins (aka, Werkins)
– 20 Jumps Squats
– 10 (each) Stagger Hand Merkins
– 20 Bonnie Blairs, IC
– 10 Peter Parker Push-ups, IC
– 20 Spiderman Squats
– 10 Arrowhead Merkins
– 10 Copper-head Squats, IC
– 20 Grady Corns, IC
– 20 Forward Lunges, IC
– 10 CDDs, IC
– 10 Lunge-Squats, IC
– 10 Merkins
– 10 Squat Kicks, IC

Mosey back to start

Mary: Hollow Body Sit-Ups, Side Crunches, and American Hammers.

Announcements:
– Burgundy will give his VQ next week.
– 9/11 Stair Run on Monday, September 11th at 0500 at Lincoln Memorial.

CoT: Q-Source: The Jester
The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration – Every man has his own personal Jester
1. The concept of “The Jester” is a temptation of the flesh that is inconsistent with your values and hinders personal growth and alignment.
2. The recognition that the Jester is a master liar, using lies to draw near and stay close.
3. The five biggest lies the Jester tells: “You Are The Boss Of Me,” “You Are What You Do,” “You Are (relatively) Not That Bad A Guy,” “The Jester And Virtue Can Coexist,” and “You Can’t Live, If Living Is Without Me.”
4. The importance of preparedness to keep the Jester at bay, both for expected and unexpected circumstances.
5. Mindfulness is the key to training our brain from giving into the Jester—treat him as a toddler throwing a fit in a shopping store; that is, recognize his fit as such, sit with him but don’t give in, and wait for it to pass.
6. The more we prepare and practice such mindfulness, the better we get at doing it.

Date: 2023-08-01
AO: freestate
Q: Dungeon Master (Amon)
PAX: Butter, FIFA, Deagle, Winston, Wildcat, Horshack, Dungeon Master (Amon), Shepherd FNGs: None
COUNT: 8
WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Arm circles – 10 IC
Willie Maes x 10 OMC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .
While one group runs around blacktop twice, other group does . . . Curls (with coupon)
Merkins (decline first)
Squat (with coupon)
Bend-over row (with coupon)
Overhead press (with coupon)
Forward Lunge across court
Repeat but one lap around blacktop
(two laps was a lot. As an alternative, do three sets but with only one mosey per set around the blacktop)
Jacob’s Lateral Ladders on court – 5 burpees, mosey across court, 4 burpees, mosey, and so on

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• Plank-o-Rama x 10 IC (front, right, front, left, front) • Flutters x 15 IC
• Scissors x 10 IC

Stretches called out by people in circle

ANNOUNCEMENTS: None
COT: keep perspective about all the security and comfort we have