Category: Uncategorized

DATE: 2023-01-11
AO: Patriot
Q: Maj. Payne
PAX: Big Short, Lucius, Ice Tea, Maguire, Legacy, Boiler, Shake ‘N’ Bake, XL, Beaux, bogey, CableGuy FNGs: Big Data, FNG Strayer
COUNT: 14
14 PAX knew what they were getting in to and fearlessly posted for Ruck Workout #2! 200# bertha the sandbag was in the house again, and she loved every minute of it!

WARMUP:
15 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
2 x 20 HRPU (hand release push-ups)
2 x 20 BSU (butterfly sit-ups)

THE THANG:
If no ruck, grab a coupon

Instructions:
– 15 reps per exercise on the card
– Exercises on cards are labeled 1234
– Exercises must be completed as a team
– As soon as 15 reps complete, move out.
– If your 15 reps are not complete and you notice another team moving, it’s time to move out. So someone must always be watching for other teams moving out
– When traveling to the next corner, green (yellow) chem light stays up front – like it is a shovelflag – Alternate with sandbags heavy / slick for each 100 yd leg
– When traveling with sandbags, must transition at halfway point

4 Corners
Corner 1
– Ruck high pulls
– Ground to overheads
– Get ups

Corner 2
– Overhead presses
– Ruck Merkins
– Ruck curls

Corner 3
– Atlas press
– Thrusters
– Side straddle hops

Corner 4
– Ruck Squats
– Forward lunges
– Step ups

MARY: 15 Ruck Flutter Kicks

Once complete, we conducted a quick AAR so that we could improve upon this workout, understanding what aspects to sustain, and what to improve.

ANNOUNCEMENTS: Sign up for GTE 35! https://growruck.com/event/gte-35/

COT: Most men, including YHC, tend to live the majority of their lives in their comfort zone. We have plenty of food, a comfortable home, warm bed, a nice source of income and people who love us. That’s all very good, BUT our true potential cannot be found within that comfort zone. We need to explore the edges of our potential to truly live life most fully. YHC believes we all have innate evolutionary machinery in us that gets triggered when we do really hard things. This GrowRuck event is designed to unlock us all, especially as we learn to operate as a team. It is designed to help us fully understand not only with our heads, but also with our hearts, that, together, we can accomplish so much more than we ever thought possible. And that understanding is what will accelerate this F3TheCapital region to truly make a community impact beyond anything we can currently imagine.

Aye!

DATE: 2023-01-12
AO: Olympus
Q: Doodles
PAX: Horshack, Gadget, Peanuts, Hightower, Wham-O, Rollingstone, Obadiah, Ashe, Pop Fly, Juneau FNGs: None
COUNT: 11 strong
WARMUP: SSH, cherry pickers, Michael Phelps, arm circles, down dog, cobra Kia

THE THANG: on tennis courts- bear crawls to

Group PAX into teams of 4

1: bear crawl width tennis court, sprint next 2 courts, bear crawl last court, 5 burpees. Rinse & repeat back, move to station 4. 2: 10 merkins, then hold high plank until 1 comes in.
3: Air squats until 2 leaves
4: catch your breath, then SSH until 3 leaves. Ring bell when #4 completes 1 round. 4 rounds see which team wins

Reshuffle teams for 2 round speed test.

MARY:
ANNOUNCEMENTS:
COT: Friendships- nurture them. They keep you healthy for life. Prayed for Cardinal.

DATE: 2023-01-11
AO: Compound
Q: Peanuts
PAX: Zeus, Roddick, Doodles, citrus, Snake (Will Harris), Poe, Horshack, Popeyes, Lazlo, Hightower, 2 percent FNGs: None
COUNT: 12
WARMUP: Mosey to grassy knoll; WMH; CPs; HT’s cradle; MPs; LBACs; RLBACs; OHACs; SCs; OHAPs; DD; CK
THE THANG: PAX split off in 2x teams for some deck of cards. Clubs-squats; spades-toy soldiers; diamonds-dips; hearts-merkins; jokers-burpees. Other team is timer – run up the rainbow, across the gorge, up the tower and back to SP. best team picked 15x burpee punishment. Rinse and repeat. 15x step up and 15x box jump punishment. Gosh this too easy – get out there and Q! MARY: ring of fire
ANNOUNCEMENTS: best PA spokesman in the land @Horshak did his thang. He is coming to an AO near you to spread his message.
COT:Don’t wait for others to come to you. Don’t hold on to things. If you need them let them know. Pick up the phone. Go visit them. Don’t be afraid to let people know what you need. Chances are they need things too and you can be a leader and demonstrate how reaching out is the path.

DATE: 2023-01-11
AO: Horizon-Ao
Q: Disco
PAX: Fish Fry, Gherkin, Magoo, Mr Haand, Purple Rain, SPINAL TAP, sticks, vplaxico FNGs: Attaché
COUNT: 10
WARMUP: SSH, MNClub, M Phelps, Rockettes, CP/WMH, D Dog/Cobra/Child’s Pose/Wld’s Greatest Stretch THE THANG: Neighborhood Tour
Yves Poll
DES: Step Ups, Dips
WMS: Inverted Shoulder Taps, Breakdancers
Big Trunk: Derkins, Toy Soldiers
37th St: Rickey Bobby Downhill
Edison: Rickey Bobby Lunge Walk, WDW Merkins
38th: Hill Sprint, Air Squats, Squat Jumps
37th Rd: T Stabilizers
Baseball Field: Diamond Bear Crawl
MARY: Flutters, LBCs
ANNOUNCEMENTS: The Retrocession of Arlington, Thur @ 7 pm, Marymount Univ.
COT: Gratitude for ths group. Good time of the year to think through your goals.

DATE: 2023-01-11
AO: Farm
Q: Infinity
PAX: Chile, Faceplant, Sparky, Matthew – Running Man
FNGs: None
COUNT: 5
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Cherry Pickers, Michael Phelps, and Grady Corns.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: 2xKnee, 2xJab-Cross (right side)
Burpees
2xKnee, 2xJab-Cross (left side)
Burpees

Short mosey

2xUpper-Cut, 2xJab-Cross (right side)
Mountain Climbers, IC
2xUpper-Cut, 2xJab-Cross (left side)
Mountain Climbers, IC

Short mosey

L+R Hook, R Upper-Cut, 2xKnee (right side)
Bonnie Blairs
R+L Hook, L Upper-Cut, 2xKnee (left side)
Bonnie Blairs

Short mosey

2xDuck, 2xJab, 2xUpper-Cut (right side)
Star Jumps
2xDuck, 2xJab, 2xUpper-Cut (left side)
Star Jumps

Short mosey

2xJab-Cross-Knee (right side)
Peter Parker Push-Ups
2xJab-Cross-Knee (left side)
Peter Parker Push-Ups

2xJab, 2xUpper-Cut, Knee, Kick (right side)
CDDs
2xJab, 2xUpper-Cut, Knee, Kick (left side)
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Mary: Sit-ups w/punch at top and Australian Snow Angels.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT:
“He who sweats more in training bleeds less in battle.” – Spartan Warrior Creed

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn