Category: Uncategorized

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ruck-dynasty Southern Hills

Date: 2025-10-23
AO: ruck-dynasty
Q: Kodiak
PAX: Shake ‘n’ Bake, SAAS, Flux
FNGs: None
COUNT: 4
WARMUP: Let’s get moving
THE THANG: head south from the ao looking for biggest hills around taking poorly lit shortcuts along the way. Topics discussed included TJ Hooker, the A-team, Pittsburgh life and Old Rag hike MARY: not today
ANNOUNCEMENTS: none
COT: thanks for coming out this morning

Tags: ruck-dynasty, Shake ‘n’ Bake, SAAS, Flux

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delphi Enlightened the Exicon

Date: 2025-10-22
AO: delphi
Q: Nano
PAX: Ashe, Part-Time, Rocket, Obadiah, Pop Fly, Rambler, Flapjack, Monte Karlo, Norm, Peanuts, Toolbox, Atlas, Yard Sale FNGs: None
COUNT: 14
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:
Round 1: The PAX split into two groups and each had a 12-side die with exercises written on them. Starting with 1, the PAX would roll the die and do 1 exercise of what ever was rolled. Next round was 2, 3, and so on. If an exercise was rolled again, the PAX did it again. The goal was to be the first group to do all of the exercises. Team 1 had a hot hand at the dice game and finished in 12 rolls. YHC now recognizes that despite testing of the stickers (removal of which signifies the exercise was previously rolled) for 10 minutes in my living room, I had not considered that getting them wet would make them impossible to remove.

Round 2: The first set of dodecahedron die were placed back in the bag and two new ones were pulled out that didn’t have any noticeable exercises labeled on them. To find the exercise, the PAX had to take the “Orb” to the 50 yard line and shine a light through – the Oracle of Delphi made them see the light! With this new insight they were to run back to the team, tell them the exercise and then run to the other team and join in what they were doing. Once the orb was passed, the process repeated and the PAX would do the new exercise until it was updated. For this, one orb had coupon exercises, the other had body weight exercises, PAX starting with the later began at the opposite end of the field. YHC realizes that 0530 is not the time for enlightenment with a light-up orb. This led to lots of initial confusion and uncertainty, but I believe everyone figured it out by the end.

Round 3: Wall sit for 2x coupon pass down and back (3 minutes?), and that was plenty.

MARY: During the beatdown.

ANNOUNCEMENTS: Dolly Sods and Sunrise Ruck. Also 10-23-2025 (<—My Birthday!!) is a F3 Bros and Beers event. Finally, The Grunt! is Sat. NOV 08.

COT: The new Delphi shirts came in so some of the inspiration around the logo design were discussed. Also mentioned was YHC’s post on “What F3 Means to Me” on the 3rdF channel, and all were encouraged to consider donating to the Accelerate campaign.

Tags: delphi, Ashe, Part-Time, Rocket, Obadiah, Pop Fly, Rambler, Flapjack, Monte Karlo, Norm, Peanuts, Toolbox, Atlas, Yard Sale

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thefarm Recovery Stations

Date: 2025-10-22
AO: thefarm
Q: Squatter
PAX: Gus, Moonshine, Firehead, Trilogy, Lumbergh
FNGs: None
COUNT: 6
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers

THE THANG:
Stations – 45 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey

10x Burpees

MARY:
– Flutter Kicks
– LBCs
– Freddy Mercury
– Penguin Crunches
– Side Crunches
– Box cutters

ANNOUNCEMENTS:
Moonshine Q Friday
Road cleanup 10/25 @ 0730
Trilogy Q Monday

COT:
Have been thinking a lot about my aging parents and worried about their health. Backpacking trip this weekend helped clear my head a bit.

Tags: thefarm, Gus, Moonshine, Firehead, Trilogy, Lumbergh

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potomac-rising Move that weight

Date: 2025-10-22
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, William Savage, Jeremy Hurlbutt, John Kluge
FNGs: None
COUNT: 5
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 cherry pickers IC

THE THANG:

To help us create our physical adversity this morning we have Sandy (65 lb sandbag), her sister Pebbles (35 lb sandbag) and her brother Ruck (rucksack loaded with 30 lb plate).

Teams of 2. Pax 1 wears the ruck. Pax 1 can choose to add pepples. Pax 2 is on sandy. Pax 1 does 15 squats with weight, pax 2 does 5 burpees without weight. Pax 2 picks up sandy and the team walks 100 yards (only walk) THIS IS NOT A RACE. Once there, pax 1 removes weight, puts its on pax 2. pax 2 then does 15 squats with weight, pax 1 does 5 burpees, picks up sandy both walk back

Rest of pax do 3 burpees then sprint to end of black top and back, 10 SC mercans sprint half way and back, 15 squats sprint a quarter length and back, 20 SC SSH, hold plank until team is finished. Next team goes.

Switch to next carry team and repeat until Mary

MARY:

20 LBC IC
20 side crunch plank IC
15 LBC IC
16 side crunch plank SC
10 LBC IC
10 side crunch plank SC

ANNOUNCEMENTS:
Grunt CSAUP event coming up

COT:
Listen when being given feedback even if it you think it’s wrong.

Tags: potomac-rising, Promoter, William Savage, Jeremy Hurlbutt, John Kluge