Category: Uncategorized

DATE: 2023-01-27
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket
FNGs: None
COUNT: 3
Warm Up:
1 loop
jump rope
arm circles
high forward kicks
1 leg stand w/leg kicks

The Thang:
Round 1:
Merkins regular x 20
squats thrusters w/coupon x 20
mountain climbers x 10
curls x 30
kettlebell swing x15

Round 2:
Curl coupon across field
Rifle Carry back
Merkin w/shoulder taps x 10
Suicides Bear crawl 15 yd
Big boy sit ups w/coupon x 20
Nolan Ryans x 30

Round 3:
High Plank coupon slide x10
American Hammer w/coupon x 15
Rows L/R x 20
squats x 25
lunges forward x 20

Round 4:
PAX Mix: 20 yd crab walk, burpees, merkins, rifle carry, big boy sit ups, squat

6 MOM:
Baby crunch, V ups, flutter kicks

Stretching
Pax mix

Announcements: Brew-run, Battlefield ruck,
grow ruck.

COT:
Experiences are the seeds out of which wisdom grows.

DATE: 2023-01-27
AO: Horizon-Ao
Q: sticks
PAX: Poe, Jag, 3 mile, Mr Haand, willis, Undertow, Yardbird, Brown Bag FNGs: attache
COUNT: 10
WARMUP: Fellowship lap, ssh, don quixotes
THE THANG:
Flip a coin, Heads is the first exercise, Tails is the last exercise (lots of heads coin flips this morning) One lap / 20 burpees
100 mercans / 100 seal claps
60 second Bonnie Blair’s / 60 second sshs
One lap / sprint back and forth
100 LBC’s / 100 seal claps
30 chicken peckers / 30 American twists
2 minute wall sit / 2 minute plank
60 second burpees / 60 second mountain climbers
Bear crawl under bike rings / 50 step ups
Run up and down stairs 5 times / run around parking lot twice 100 squats / 100 calf raises
10 sets of 1 burpee / 10 sets of 1 jackknifes
2 laps / 2 bear crawls to the 18 and back
Ring of Fire / Jog to midfield and back

MARY: LBC’s, American Hammers, Jackknives
ANNOUNCEMENTS: Super Bowl picks, GrowRuck, coffee
COT: Skill or Luck? Both?

DATE: 2023-01-27
AO: Patriot
Q: bogey
PAX: CableGuy, 2 percent, Bone, Booking, Fish Fry, Flipper, Hightower, Ice Tea, Lazlo, Legacy, Lucius, Maguire, Major Payne, My Space, Tea Party, Wedding Singer, XL, Katniss FNGs: Spuds
COUNT: 20
WARMUP: SSH, Hill Billys, LBACs, Cherry Pickers, WMH, Downward Dog, Cobra Kai

THE THANG:
DMD (Dirty Mac Deuce)
4 rounds of 3 exercises at 12-reps IC each, run a lap between each round.

Round 1
12 Merkins
12 Body weight squats
12 American Hammers
Run a Lap

Round 2
12 Burpees
12 Imperial Squat Walkers
12 Flutter Kicks
Run a Lap

Round 3
12 Hand-release T merkins
12 Forward Lunges
12 Toy Soldiers
Run a Lap

Round 4
12 Chuck Norris/Knerkins
12 Reverse Lunges
12 Mountain Climbers
Run a Lap

The 3B’s: Burpees, Bearcrawls and Batwings
5 burpees, Bearcrawl to the 50yd line, jog back to goal line, 5 burpees, Bearcrawl to the 30yd line, jog backwards to goal line, 5 burpees, Bearcrawl to the 15yd line, Crawlbear back to goal line

Bat Wings (all IC) – hold arms up until recover. 20 LBACs forward, 20 LBACs reverse, hold for 10 count, 20 seal claps, hold for 2 x 10 counts, 20 overhead claps, hold for 2 x 10 counts. Recover.

MARY: 50 flutter kicks

ANNOUNCEMENTS: Super Bowl Squares fundraiser, @FishFry Super Bowl gathering, GrowRuck

COT: Thank you to our very own Nant’an, @Hightower for today’s COT: What has F3 done for you? Bet there’s lots of great stories, right? Flip the question, what have I done for F3? Part of mission statement is to grow male community leadership. We need more guys to unlock themselves to help this AO, this region. My plea for help is to get more of your help, we need your leadership to help grow this region. Please consider taking New Year’s resolution, what can I do to help F3. Hit me up to discuss next steps.

DATE: 2023-01-26
AO: Freestate
Q: Deagle
PAX: Winston, Cannoli, Butter, Wildcat, Dungeon Master (Amon), FIFA FNGs: Brony
COUNT: 8
WARMUP:
• SSH x 25 IC
• Swingbillies X15 IC
• Shoulder Taps X15 IC
• Plank Jacks X15 IC
• Mountain Climber X15 IC
• Hairy Rockets x15 IC
• Michael Phelps x15 IC
• Diamond Merkins x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• 9 exercises, split to two groups, one goes out and back of the blacktop while the other performs exercise. Then switch o bear crawl / Coupon Curls
o murder bunnies / Squats with Coupons
o Wheel Barrel / Upper Press
o Frankenstein / Carolina Dry duck
o Crab-crawl / Plank
o Lunge Walk / Taint Scrapers
o Rifle Carry / High Knees
o El Capitan / Monkey Humpers
o Crawl bear (or forward jumps) / Upright Row

MARY:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Heel touches x15 IC
• X Factor x 15 IC
• Little Mermaid X15 IC
• Scissors X10 IC + 10 Flutters

ANNOUNCEMENTS:
Happy hour tonight
GreenTree orientation next Thursday

COT:

DATE: 2023-01-25
AO: Patriot
Q: Major Payne
PAX: Big Short, bogey, Bone, Wallace, Boiler, Ice Tea, Anchor Man, CableGuy, citrus, Traveler, Lucius FNGs: None
COUNT: 13
WARMUP:
10 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
10 Michael Phelps

THE THANG:
Partner up.
1 minute HRPU (hand release push-ups)
1 minute BSU (butterfly sit-ups)
4 x laps around track (1 mile) for time

Taught formation. Easiest way to quickly get accountability of men and put out important information. 4 x squads of 3 men
– Plant shovelflag
– 1st squad leader forms a base, centering his squad on shovelflag – 1st squad forms up to his left
– 2nd SL directly behind 1st SL
– Rest of squad to his left and behind man in front
– 3rd SL directly behind 2nd SL
– Rest of squad to his left and behind the man in front
– 4th SL directly behind 3rd SL
– Rest of squad to his left and behind the man in front

Taught movement from platoon formation to traveling in double column traveling configuration. (Face to the right. First two squads move out, third squad follow first squad. Fourth squad follow 2nd squad)
Taught proper way to halt (face outward, take a step to open up the middle of the perimeter so leaders can move easily from front to back, take a knee)
Taught constant accountability. (APL move to front of perimeter with the PL. PL moves out. APL counts him and then each man as he passes by. Once all men counted, APL determines if it is a good count and passes the info forward, with each man physically tapping the man in from of him and sounding off with “count is good”)

MARY: No time for Mary this week

ANNOUNCEMENTS: Keep prepping for GTE 35 and sign up! https://growruck.com/event/gte-35/. PT standard will be 50 HRPU/50 BSU/18 min 2 mile run. See the F3TheCapital website for the packing list and make sure you pay attention to detail. Ask me if anyone has questions. We will have a pre-inspection before the event starts on Mar 25. Thanks for coming out. We are going to have fun and learn a lot about ourselves. It will be transformational!

COT: Life is about preparing for the expected and being prepared for the unexpected. Do everything you can to be 1% better each and every day.

Aye!