Category: Uncategorized

Date: 2023-10-10
AO: acropolis
Q: Peanuts
PAX: Nano, Doodles, Monk, Barnacle, Barnacle
FNGs: 1 Barnacle
COUNT: 5
WARMUP: SSH; MP; WMH; calf stretch: DD; WGS; CK
THE THANG: Partner up with one free runner since we had an odd number. Pax 1 farmer carries coupons around track. Pax 2 does 10x merkins/20x BBS/30x squats. Upon completion Pax 2 runs to catch Pax 1 and switch. Rinse and repeat but add 10 reps to each exercise each time. The free runner replaced one of the other pax after lap. Once our shoulders were sufficiently lubricated we switched to rifle carry one coupon. Finished up with 50x dips/50x calf raises/50x MHs MARY: people showed up so had to do some 🥒 pointers and some Superman’s ANNOUNCEMENTS: dads camp, grunt, etc
COT: Know when to be the bigger/smarter man and walk away/disengage from dangerous situations.

Date: 2023-10-09
AO: thepatriot
Q: Maguire
PAX: Wedding Singer, Big Short, bogey, Bone, Booking, citrus, Defiance, Flipper, Legacy, Shake ‘N’ Bake, Smokey, Strange Brew, Popeye FNGs: None
COUNT: 15
WARMUP: side straddle. Imperial walkers. Hillbillies. LBAC. Cherry Pickers. Willie Mays Hays. Downward Dog. Cobra Kai THE THANG: Neighborhood mosey.
First stop. 5 burpees.
2nd. 5 burpees. 10 merkins
3rd. Burpees. Merkins. 15 LBCs
4th. Burpees. Merkins. LBAC. 20 lunges
5th. Burpees. Merkins. LBAC. lunges. 25 air press.
6th. Burpees. Merkins. LBAC. lunges. Air press. 30 joe louis.

Mosey to wall. Wall sits and balls to the wall 2x.
To bleachers. Dips. Step ups. 2x
Back to wall. Wall sits and balls to the wall 2x.

7th. 6th. Burpees. Merkins. LBAC. lunges. Air press. joe louis. 35 cal raises.

MARY: toy soldiers. Flutterkicks. Some spelling. Stretches via Wedding Singer ANNOUNCEMENTS: none.
COT: Spend a little extra time thinking about those in pain – a grave situation down to a kids injury. Reach out. Check in. Provide comfort.

see ya Wednesday. Maybe the same. Maybe different

Date: 2023-10-09
AO: thefarm
Q: Squatter
PAX: Lumbergh, Sparky, Infinity, Matthew – Running Man, Firehead FNGs: None
COUNT: 6

WARMUP:
– 15 Overhead Arm Raises IC
– 20 SSHs IC
– 15 Rockettes IC
– 12 Willie Mays Hayes IC
– Mosey around the field

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2:
A – Carolina Dry Docks
L – Bonnie Blairs
A – American Hammers
R – Jump Rope
M – Merkins

Set 2 x2:
A – Dips
L – Squat Jumps
A – Mountain Climbers
R – Rockette Hillbillies
M – Merkin Jack

MARY:
– 15 Flutter Kicks IC
– 30 LBCs
– 20 Rosalitas IC
– 20 Freddy Mercury IC
– 60s Bear Hold

ANNOUNCEMENTS:

COT:
I am currently reading the Freed to Lead F3 book and learned about the Sad Clown syndrome. This read really struck a cord with me because I could see myself in the words of these authors, I was a Sad Clown. In 2016, if you looked at my life from the outside you would see nothing but success and happiness, a beautiful family, wife and kid, I was working for the best software company in the world, and yet I was deeply depressed and could not understand why. I wish I had found F3 back then, it took years working with a therapist and assisting support groups for me to understand that I was missing in my life what I now know to be the three Fs. Fast forward to today, I am well on my way to becoming the best version of myself. I am thankful for my friend that recommended F3, in the last 8 years I have done a lot of work to improve my 2nd and 3rd Fs but this is exactly what I needed to complete a solid foundation for me to build the best version of myself.

Date: 2023-10-09
AO: horizon-ao
Q: Disco
PAX: Gherkin, Purple Rain, Trifecta, Kodiak, Major Payne, Mr Haand, 3 mile, Lucius FNGs: None
COUNT: 9
WARMUP: SSH, M Phelps, CP/WMH, hands to floor, D Dog/Up Dog/Child’s Pose, 1OYO. Fellowship lap THE THANG:
Bataan Death Crawl
Railroad
Bearmuda Triangle – Curls, KB swing, Floor to ceiling. Repeat Bear Brawl
Bears and Blocks
Bear Crawl 360/Crawl Bear 360/Run 1/2 Field
Bear Crawl Burpees
MARY: Each One Pick One: alphabet, Flutters, Body saw, F Mercury, Mtn Climbers, Toy soliders, Shoulder taps, etc. ANNOUNCEMENTS: Dad’s Camp
COT: QIC expressed appreciation for F3 fraternity on his F3 anniversary.

Date: 2023-10-07
AO: mondaynightruckers
Q: Stewie , Rocketman
PAX: Phaedrus, Renaissance, Stewie, Rocketman, bogey, Jetstream, Chasqui, Major Payne, Ice Tea, Kuch, citrus, Boffin FNGs: None
COUNT: 12
WARMUP: OYO stretches
THE THANG:

11.0 mile ruck at Manassas Battlefield National Park. Eight (8) MondayNightRuckers’s and four (4) Motherruckers (12 total) met at startex at Mathews Hill Lot#3 and decided carefully on which coupons would be lugged and which would not. The large water jug and various sizes of medicine balls, and numerous sandbags didnt make the cut. Two (2) sandbags (40lb and 50lb), Thor’s 25lb cast iton hammer, and a neatly chiseled log were selected. (1st proof of life photo taken) The log progressively got heavier as the rain came and it got saturated. To some of the PAX’s disappointment, the Q didnt prepare a US history lesson of the battlefield, but some facts were mentioned along the way. Some may or may not have been completely true. 😉

We took the eastern route from Mathews lot to follow the main 2nd Manassas trail to the Deep Cut Trail and back onto the main trail to our halfway point for a quick bio-break and refuel. (2nd proof of life photo taken)

At this point we were 1 mile from the Startex and 2 Pax had to bail due to commitments. Glad they came for the time they did!

Down to 10 PAX and pushed on to the First Manassas Trail. A few more photos taken along the way. The rain came.

We followed the main trail to the Stone Bridge and now a fully saturated log was being carried back to the Startex.

MARY: nope
ANNOUNCEMENTS:
Oct 14…Dads Camp
Oct28…Old Rag
Nov 11…Grunt
Nov?…Chad1000

Dec…CCT 40mi hike Occoquan to Great Falls
COT:

Countorama/nameorama
WoW: Encouraged the PAX to set aside 10 minutes a day to be quiet and alone, away from noise, distractions, and all other people. To be still, dont pray or listen to music, just listen and dont meditate on your worries, meditate on the truth of the word of God.

Shared a story of Buddha about being still and clarity, and Psalm 23.2 and 119.147-148.

Afterward post-ruck grub and coffeteria at My Cravingz for some Turkish food.