Category: Uncategorized

DATE: 2023-01-25
AO: Farm
Q: Faceplant
PAX: Matthew – Running Man, Infinity
FNGs: None
COUNT: 3
WARMUP: 25 SSH, 25 MC, 10MP, Arm Circles, 5 Slow Burpees, Down Dog, Beet Pickers Run around fields
THE THANG:
20 tic to. Burpees —- divide in half and alternate who does a burpee Dora – teams
100 merkins
Run from side of field to far goal postand back
Hold high plan until pack finishes

20 tic toc burpees
100 brake dancers
Partner does lung walks 1/4 of the side of the field and back

20 tic toc burpees
300 LBCs
Partner does karaoke across side of field and back

20 tic toc burpees

Bear crawl from side of field to near goal post and crab walk back

MARY:
25 flutter kicks
12 Nolan Ryans on each side
25 Freddy Mercurys
50 LBCs
Brief stretch
ANNOUNCEMENTS:
COT: there is no triumph without struggle

DATE: 2023-01-19
AO: Olympus
Q: Rambler
PAX: Pop Fly, Juneau, Doodles, YNAB, Nano, Zeus, Peanuts, Rollingstone FNGs: None
COUNT: 9
WARMUP: SSH, CP, WMH, DD, CK
THE THANG: Bag Move to 1st staircase. Pair up across stairs. 2 per team. Coupon up and down. At top complete – 10x – OHP, 10x – Curl, 10X – Squat, 10x-merkin, 10x – WW2. Partner downstairs squats while waiting for transition. Move to field and bear crawl with coupon across field. At next stair case complete the same as stair case 1. Return and complete across field with coupon – MB, BC or lunge. Return to ctr for mary. MARY: Dead starfish, LBC, Glee
ANNOUNCEMENTS: Support/participate in the GrowRuck
COT: This group is a great source for overcoming challenges.

DATE: 2023-01-24
AO: General
Q: 2 percent
PAX: The Lawn, Shocker, Booking, Trolley, Ice Tea, citrus, Moneyball, Lazlo, XL, Legacy FNGs: DR PAX @Vector (F3 Nashville)
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Potato Pickers, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Lunge walk to the 10 yard line – 10 burpees
Bear crawl to the 20 yard line – 10 burpees
High knee to the 30 yard line – 10 burpees
Broad jump to the 40 yard line – 10 burpees
Back pedal to the 50 yard line – 10 burpees
Lunge walk to the 40 yard line – 10 burpees
Bear crawl to the 30 yard line – 10 burpees
High knee to the 20 yard line – 10 burpees
Broad jump to the 10 yard line – 10 burpees
Back pedal to the goal line – 10 burpees

Burpee-cides – run to the 10 yard line, back to the goal line, perform 1 burpee, goal line to the 20 and back, 2 burpees, continued escalating the number until we reached 10 burpees and running the full length of the field.

Burpee Ring of Fire – PAX held Al Gore while each of us performed a burpee. 3 rounds.

MARY: Box Cutters, Flutter Kicks, Penguin Crunches, Nolan Ryans

ANNOUNCEMENTS: Super Bowl Squares, GrowRuck, Backpacking/Camping Trip, Calvary Blood Drive

COT: Stop gun violence.

DATE: 2023-01-24
AO: Delphi
Q: Pop Fly
PAX: Hightower, Nano, Glee, Zeus, Doodles, Dunder, Hoolihan, YNAB, Peanuts, Juneau, K-Pop, slider FNGs: None
COUNT: 13
WARMUP: Mosey around the field. A couple of stretches. A couple of merkins, and some extended time going from Cobra Kai to whatever the reverse of Cobra Kai is.

THE THANG:
(1) PAX completed 2x 5 Sets of 10 of the following w/ coupon: – Cross-Over Merkins
– Lateral Raises
– Kettlebell Swings
– Tricep Extensions
– OH Press

(2) 7 minutes in heaven. PAX performed 7 minutes of EMOM. From Goal Line – Pax perform 1 Burpee, Run to the opposite 45yd line and back. Repeat-o

(3) Wall Sit with Bear Crawl. PAX lined up on the wall in the sitting position. 1 at a time, PAX crawled from start to end. PAX could not proceed until the bear crawling PAX reached the of the line

(4) PAX completed 2x 5 Sets of 10 of the following w/ coupon: – Cross-Over Merkins
– Lateral Raises
– Kettlebell Swings
– Tricep Extensions
– OH Press

(5) 7 minutes in heaven. PAX performed 7 minutes of EMOM. From Goal Line – Pax perform 1 Burpee, Run to the opposite 45yd line and back. Repeat-o

MARY: 30x Big Boy SUs with Coupon + 12x Big Boy Sit Ups with Coupon.

ANNOUNCEMENTS: Sign up to Q. Sign up to Support the GTE Ruck.

COT: (Delivered by Hightower)
What has F3 done for me? I’m betting there’s no hesitation responding, how it’s helped you personally, community, maybe your family. But flip the question around, what have I done to help F3? What’s your response?
Our core principals are that we’re peer lead, free & open to all men. Look around, look at all these guys that have benefited from F3. You come out in the cold, rain and gloom to get better physically and mentally. But what are you doing to help your fellow brothers out here in the gloom or the ones that haven’t posted?
Example, how many times have you posted this past year? At this AO, a bunch. I see you out here almost every week. Yet how many times have you Q’ed?
What I enjoy coming out to Delphi is seeing all of you, this large group, all pushing hard to get better. Yet I’m personally disappointed that it’s the same 5-6 guys picking up the Q. If everyone here signs up for Q, we would sign up booked until April. Q’ing is the bare minimum you can do to help F3, this AO, this region. You have so many strengths, yet you’re holding back, why? What will it take for you to Unlock yourself to share yourself to help F3. I leave you with this question, what can I do to help F3 in 2023?

DATE: 2023-01-23
AO: Mondaynightruckers
Q: Mincemeat
PAX: Tron, Raven, Blip, Rocketman, Chasqui, Yellow Jacket
FNGs: None
COUNT: 7

THE THANG: 3.6 miles through a little mud and a lot of looping roads with a total of 180lbs of coupons.

ANNOUNCEMENTS: Manassas Brewrun/ruck on Feb 4, Bull Run Ruck on Feb 11th.

COT: II Tim. 1:8-10 – Do not be ashamed of the gospel, for He has called us to a holy calling because of His grace in Christ Jesus.