Category: Uncategorized

DATE: 2023-02-24
AO: Horizon-Ao
Q: Disco
PAX: Magoo, Gherkin, Kodiak, Mr Haand, Poe, sticks, Trifecta, Fish Fry FNGs: Attaché
COUNT: 11
WARMUP: SSH, MNClub, Zelenskyy Twist, WMH, CPicker, Worlds Greateat Stretch, D Dog, Carolina DryDock, Choose One
THE THANG: Aussie Pull-ups, Stepups, Derkins, Jungle Gym Climb (2), T Stabilizers, Zelenskyy Twist

Table Tabata – 2x -Rotate between:
Squats
Diamond Merkins
Bulgarian 1-leg dips
Derkins
Shoulder Taps
Merkins

Railroad Tracks
Burpees
Sprint
MARY: flutters, LBCs, Zelenskyy Twist
ANNOUNCEMENTS: GrowRuck, Backpacking, Dads Camp
COT: Remember and stand with Ukraine in the face of aggression on the conflict’s 1st anniversary.

DATE: 2023-02-23
AO: Olympus
Q: Nano
PAX: Zeus, Juneau, Glee, Obadiah, Peanuts, Hightower, Doodles, Gadget, Knievel FNGs: None
COUNT: 10
WARMUP: SSH, Rockettes, Cherry Pickers, WMH, arm circles
THE THANG: The PAX circled up for a Tabatta style workout as follows:

X PAX
3 medicine balls separated by 1 or 2 PAX in the circle. Those with the ball did 40lb – 1 mediburpee
30lb – 2 mediburpee
20lb – 3 mediburpee
and passed the ball on to the next PAX.

When the timer stopped, the PAX without a ball ran to 50 yd and back. Those with the ball did: 40lb – 5 yd and back bear crawl with ball
30lb – 10 yd and back bear crawl with ball
20lb – 15 yd and back bear crawl with ball

The work time was 40 s
The Run/Crawl/ Rest 60s
5 rounds (one round is work + rest)
3 cycles (60s rest between cycles)

During each of the rounds, the PAX without a ball did:
1. Air Squats – IC
2. SSH – IC
3. Merkins – OYO
4. Forward lung/reverse lung
5. Turkish Get-Ups no weight

Penalties:

If a PAX doesn’t make it back before the rest ends, everyone does one burpee at the end. No burpees were imposed, except for the 4 at the beginning for the late comers. MARY: LBCs, Freddie Mercury, Glees, American Hammers,
ANNOUNCEMENTS: GTE35!
COT: The Q-Source poses the following question (I’m paraphrasing): Can you lead a man to a better place without obstacles? My intuition says yes, but after further thought the answer is clearly no. You can’t lead someone to a better place without obstacles, otherwise they would already be there. That also means that, as leaders, we have to get used to pushing others into positions where they face obstacles, an uncomfortable place. Helping others face and ultimately overcome the barriers is key to achieving one’s vision and improving the state of all involved. Start leaning on your F3 brothers, we need it to grow!

DATE: 2023-02-22
AO: Compound
Q: Doodles
PAX: Popeyes, Peanuts, Zeus, Hightower, Obadiah, Poe, Wapner (F3 Cape Fear) FNGs: None
COUNT: 8
WARMUP: SSH, Arm circles, cherry pickers, down dog, world’s greatest stretch, toe touches
THE THANG: Ricky Bobby to the garage, At each garage level did exercises of 5 burpees, 10 merkins, 15 mtn climbers then sprinted to end of parking then mosey 20 yards then sprint to bottom of ramp and repeated exercises before mosey together up and repeat at each level. After two levels changed exercises to 10 bonnie blairs, 20 air squats and 20 calf raises, after two more levels did 10 bonnie blairs, 10 merkins and 10 squat jumps. Then moseyed to the grassy knoll for Mary. Totals = 30 burpees (Peanuts penalized extra 10 for sprinting early), 60 merkins, 60 Bonnie Blairs, 20 squat jumps, 40 calf raises, 12 count of 30 yard sprints. MARY: WW1 with alternate toe touches, Freddie Mercury
ANNOUNCEMENTS: Consider getting involved in the other two F’s.
COT: Name that movie….”Red their is only one thing left to do…..Get busy living or get busy dying.” And prayed.

DATE: 2023-02-22
AO: Patriot
Q: Legacy
PAX: Maguire, Ice Tea, Booking, CableGuy, My Space, XL, bogey, Shake ‘N’ Bake, Lazlo FNGs: Grape Ape, Gherkin
COUNT: 12
WARMUP: SSH, Imp Walkers, HIll Billy, Cherry Ps, Phelps, DD, WGS, Cobra Kai
THE THANG: 2:22s: 1) Merkins (GTE style), 2) 2 burpees, run 22 yards, 3) Bear Crawl 22 yard, repeat, 4) Crawl Bear 22 yards, repeat. Then 19 LBCs, run 85 yards; then 19 LBCs, 19 Iron Mikes, run 85 yards, then 19 LBCs, 19 Nolan Ryans, run 85 yards, then 19 LBCs, 19 Nolan Ryans, 19 Body Weight Squats, run 85 yards; 19 LBCs, 19 Nolan Ryans, 19 Body Weight Squats, 9 Burpees, Run 85 yards. MARY: did it with the THANG
ANNOUNCEMENTS: GTE 35! Training Ruck this weekend—DM Bogey for deets. Dad’s camp in June -rambler has deets.
COT: 2023 is still young! What goals and opportunities do you have for the year? Take stock of the past but don’t dwell. YHC goal for March: running support for GTE 35! Please check out GTE rucksupport channel or contact Jag!

DATE: 2023-02-22
AO: Horizon-Ao
Q: Purple Rain
PAX: Kodiak, Fish Fry, Disco, Mr Haand, SPINAL TAP, Trifecta, 2 percent, Median FNGs: Attache, DR Pivot
COUNT: 11
WARMUP: Willie Mays Hays, Cherry pickers, Side straddle hop, Imperial walkers, Chair pose, Downward dog,, Upward dog, Childs pose, Fellowship lap
THE THANG: pair up Dora style (plank); 50 Blockees – run to fence; 100 Coupon squats – karaoke 50; 100 Merkins – bear crawl 50; 150 Seal claps – Frankenstein 50; 75 tricep bench – skip 50; 100 block curls – murder bunnies 50; 100 Chest press – run fence

MARY: 30 LBC, 15 Box cutters, 9 (!) flutter kicks
ANNOUNCEMENTS: Grow Ruck coming up in March. See the grow ruck channel. Dad’s Camp June 2-4 at Shenandoah River State Park. See Dad’s Camp channel.
COT: Ash Wednesday, reflect on your Faith; for Christians, reflect on the character of Jesus, kindness and connection