Category: Uncategorized

DATE: 2023-01-02
AO: Patriot
Q: Big Short
PAX: 2 percent, 3 mile, Anchor Man, Anchorman, bogey, Boiler, Bone, Booking, CableGuy, citrus, Deflator, Fish Fry, Flipper, Horshack, Ice Tea, Lazlo, Legacy, Maguire, Maj. Payne, My Space, Passport, Passport, Poe, Shake ‘N’ Bake, Tea Party, Wedding Singer
FNGs: Magellan, Disco, Crossover, Commander, Ring Master, Riggy, Five Hole, RomCom,Nashville, TayTay and six or seven other PAX and FNGs COUNT: 42
WARMUP: Side straddle hops, Imperial walkers, Hillbillies, Little bitty arm circles, Cherry pickers, Willie Mays heys, Downward dog, Cobra Kai, Child’s pose and a fellowship lap.

THE THANG: PAX lined up on the goal line for 50 traveling mercans and 50 traveling squats to the opposite goal line. Then turned around and went back to the original goal line performing 50 traveling burpees and 50 traveling lunges.

PAX then paired up for Dora, doing 100 of each of these exercises: – flutter kicks
– shoulder taps
– toy soldiers
– copperhead squats

MARY: LBCs, American hammers, Nolan Ryan’s and World’s GREATEST Stretch.

ANNOUNCEMENTS: GroRuck in March

COT: Fellowship and social bonds are important.

DATE: 2023-01-02
AO: Farm
Q: Gekko (Keith Capp)
PAX: Infinity, Matthew – Running Man
FNGs: Buzz
COUNT: 4
F3 – 1/2/2023

Warmup:
• Side straddle hops x 20, IC
• Michael Phelps x 20, IC
• Cherry Pickers x 15, IC
• Butt Kickers, x 15, IC
• Imperial Walkers x 15, IC

The Thang:
Call on Me

Each PAX will write down their phone number. Each PAX draws a paper and completes the exercise that corresponds with each number. Exercises:
0- Sprint across the field
1- 40 Coupon Swings
2- 35 Jump Squats
3- 30 Merkins
4- 30 Coupon Shoulder Press
5- 30 Hammer Curls w/ Bricks
6- 20 Skull Crushers
7- 100 Calf Raises
8- 15 Burpees
9- 30 Coupon Bench Press
“-“- 1 Lap around half of soccer field

Example:
571-439-9089
5- 30 Hammer Curls (Coupon)
7- 100 Calf Raises
1- 40 Coupon Swings
1 Lap
4- 30 Coupon Shoulder Press
3- 30 Merkins
9- 30 Coupon Bench Press
1 Lap
9- 30 Coupon Bench Press
0- Sprint Length of Garage
8- 20 Burpees
9- 30 Coupon Bench Press
If time permits, grab another # and do it again

Mary:
• Full arm plank, Count off to 30
• American Hammers, 15 IC
• Penguin Crunches, 20 IC
• Elbow Plank, Count off to 30

Count off

Name O’Rama

Circle of Trust:
No matter their starting point in life, every leader soon discovers what we all share — struggle is the most honest and revealing measure of progress toward becoming the leader you desire to be. ⁃ Bobby Herrera, CEO of Populus Group

DATE: 2022-12-31
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Gekko (Keith Capp)
FNGs: Buzz
COUNT: 4
WARMUP:
SSH
Beet pickers
Willy Mays Hayes
Arm circles

THE THANG:
Burpee circles
Squats while each person does 10 burpees, one person at as time LBCs while each person sprints across the field
Mericans whileeach person does 5 Bonnie Blairs
SSH while each person does 10 crunchy frogs
Shoulder taps while each person takes 10 bear crawls forward and back Sit ups while each person takes 10 lunge walks forward and back

MARY
Superman
Reverse mericans
Glute bridges

COT

Quote from Neil L Anderson

“The wisdom of the world, while in many cases very valuable, is most valuable when it humbly bows to the wisdom of God.”

DATE: 2022-12-31
AO: Mondaynightruckers
Q: Rocketman
PAX: Mincemeat, Blip, Stewie, Yellow Jacket, Kuch
FNGs: Viking
COUNT: 7
THE THANG:

Hike up to the summit of Old Rag on a cloudy yet beautiful New Year’s Eve.

ANNOUNCEMENTS:

Heavy ruck coming up soon!

COT:

This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. 1 John 1:5‭-‬7 ESV

We started out in darkness and ended in the light. Walk in the eternal light, brothers!

DATE: 2023-01-01
AO: Mor-Ruck-Ing
Q: Hightower
PAX: El Niño, Nano, Ashe, bogey, Shake ‘N’ Bake, Patchouli, citrus, CableGuy FNGs: None
COUNT: 9
WARMUP:
OYO stretches to prep

THE THANG:
EMOM with PT at each mile marker. Set the timer for 1 min shuffle then 2 min walk. Tracked mileage so that group PT at each mile marker, 25 reps. PAX rotation for PT based on next birthday. Group PT executed during 2 min walk period to minimize stopping time. 7 rounds of PT performed during the 7 mile loop. Finished off with Broga led by Patch

MARY:
None
ANNOUNCEMENTS:
Coat drive, big props to all that donated and Shake for leading this 3F effort. GrowRuck coming in March.

COT:
New year means new challenges. Encourage PAX to push themselves to find those uncomfortable situations, that’s how we grow, how we learn, how we continue to improve. Complacency doesn’t promote growth. Coming out today, not knowing what the ruck beatdown was, probably uncomfortable for most. But we all got stronger! Probably learned a few things to improve before our next ruck. Prayers that the men of F3 The Capital continue to grow, learn and improve in 2023!