Category: Uncategorized

DATE: 2022-12-15
AO: Olympus
Q: Nano
PAX: Rambler, Doodles, Rollingstone, Norwood, Obadiah
FNGs: None
COUNT: 6
WARMUP: SSH, quick jog
THE THANG: Lots of air squats, jump twist air squats, step-ups, lunge walks, and a few bear crawls as we made our way around the school 1.5 times. MARY: Lots of big-boy situps, and a round of Mary.
ANNOUNCEMENTS: Sign-up for GrowRuck Training Event GTE35!

DATE: 2022-12-19
AO: Patriot
Q: 2 percent
PAX: Lazlo, Ice Tea, Anchor Man, Wedding Singer, Roadkill, CableGuy, Beast, My Space, Smokey, Bone, sticks, Flipper, Legacy, Lucius, Big Short FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Moroccan Night Clubs, Michael Phelps, Willy Mays Hays, Potato Pickers, Downward Dog, World’s Greatest Stretch, The Galaxy’s Greatest Constellation THE THANG:
• After a 200 meter fellowship lap where 15 of us avoided sniper fire, the PAX gathered around the circle at the 50 yard line to learn the true meaning of Festivus: a non denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole.

• The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a burpee was performed collectively by the group. 16 rounds. • As Festivus rolled on, we came to the Feats of Strength:
PAX lined up in pairs on the 50 yard line. Each team took turns carrying the festivus pole to the goal line while the other team member did a high knee, jubilant skip alongside of him. Switching positions at the goal line. The remaining PAX performed a number of exercises while waiting their turns: Star Jumps, LBC’s, Heisman Shuffle, “Where am I’s”, Fast Feet/Get Downs, Bonnie Blair’s, Jump Squats.
• Short mosey to the bike racks, aka Bear Crawl arches where we…well….Bear crawled under the bike racks. • 20 Merkins
• 20 Australian push ups.
• Flying Dutchmen through the parking lot
• Mosey to the other side of the school to another set of bike racks. Paired up again for 20 Bike rack dips while alternating PAX performed shoulder taps. 2 rounds • Mosey back to the track for some Ricky Bobby with the Festivus pole

MARY: Box Cutters, Toy Soldiers, Nolan Ryans
ANNOUNCEMENTS: Grow Ruck, Christmas is on a Sunday this year, Hanukkah is 8 nights this year.
COT: No matter what holiday you celebrate, real, fictitious, or nothing at all….I wish all of you and your families a safe and happy December and a joyous New Year.

DATE: 2022-12-18
AO: Mor-Ruck-Ing
Q: CableGuy
PAX: Lazlo, Hightower, Old Bay, Ice Tea
FNGs: None
COUNT: 5
WARMUP: Arm circles and Michael Phelps while moving through Mile 1
THE THANG: Basically the following and we worked the mileage to six including a stop at the northwest boundary stone: Mile 1 incl warmup
Workout 1, Tuckahoe Park, 1.55 mi:
Circle up with packs on for the alternating shoulder tap and mountain climber 10 reps each x five rounds
Workout 2, Minor Hill Park, 2.19 mi:
Rifle carry to top of hill to where it starts to go down
Circle up for:
20 curls
20 kettle bell swings
20 goblet squats
Workout 3, Nottingham Elem. Field, 2.86 mi:
Line up with packs off
Dora 100 merkins with the run to the tree line
Hydrate
Workout 4, back to base of Minor Hill via Ohio and Wmbg, 3.53 mi: Rifle carry to top of hill
Circle up for ring of fire five burpees from high plank
Mary, back to noso or Cherry Hill via Williamsburg / Meridian / Lincoln / Great Falls, 5.6 miles
Depending on time … Into the boundary stone enclosure for Dips, Freddy Mercury, Toy Soldier, LBC MARY: None
ANNOUNCEMENTS: None
COT: None

DATE: 2022-12-19
AO: Horizon-Ao
Q: Booking
PAX: 3 mile, Median
FNGs: Kombucha
COUNT: 4
WARMUP: SSH, Windmills, Cherrypickers, Imperial Walkers, Michael Phelps, Down Dog, Worlds Greatest Stretch, Kobra Kai

THE THANG: Partner Up for the following:

Partner 1: 10 merkins, Partner 2 Lunge walk towards opposite goal line. Switch until you reach opposite goal line.

Mosey to coupons for Dora:

Partner 1 run to mid field
Partner 2 execute the following
Switch

Round 1:
200 Curls
150 Coupon Squats
100 Low Rows

Round 2:
150 Overhead Press
150 Chest Press
150 Leg lifts over coupon (Single Count)

MARY: Flutters, LBC, Toy Soldiers, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: None
COT: Bring your mind back to how blessed you are. There is always something to be grateful for starting with your ability and motivation to come out into the gloom and improve your mind and body!

DATE: 2022-12-16
AO: Horizon-Ao
Q: Fish Fry
PAX: Yardbird, Disco, Kodiak, 3 mile
FNGs: None
COUNT: 5
WARMUP: Imperial walkers, air presses, michael phelps, SSH, abe vagoda’s, willie mays hayes THE THANG:
Moving around a circle of cones festively decorated with Christmas lights, including a gigantic wad of tangled lights, we did the following exercises in 12 days of Christmas fashion.

12 toy soldiers in cadence
11 man makers or burpees
10 box jumps
9 bent over rows
8 dairy maids in cadence
7 curls
6 foot release squats
5 Around the worlds
4 Dips
3 Silver bell swings
Backward run to the 18 and return
1 Squat thruster

MARY: LBCs, shoulder slides, supermans with handcuffs to stretch out those shoulders ANNOUNCEMENTS: GTE35
COT: Thankful for the gift of being able to work out with F3 this year. We aren’t guaranteed health, and we don’t know when we will have to stop due to injury, work, or something else. Every workout is a gift and I am thankful for it.