A hearty 21-PAX converged at Rockwood and crushed the DRP with a musical mashup whoopin. Here’s how a FNG private eye investigated F3 SOJ and deemed it GUILTY of BADASSERY!
The THANG:
WARMERAMA – BY MUDSLIDE
- Mosey and circle up on the Basketball Court
- Welcome & Disclaimer
- Variable reps and stretches that only Mudslide can fully know and understand
- Morning Wood Ruckers arrive at 0707, DTH puts the ROCKIN BEATS ON, Mudslide relinquishes the Q, LET’s GOOOO!!!
COP #1:
- Mosey to the Tennis Courts and circle up
- PLAY Stacy’s Mom, by Fountains of Wayne (3:18)
- APD’s to the beat
- WWII for every Stacy/Mom
COP #2:
- Mosey over to the Pickleball Courts
- FIFTIES – x50 reps in each of 8 courts, first to call 50 ends PAX reps and calls the next court exercise
- Exercises included: Squats, Mtn Climbers, Am.Hammers, Monkey Humpers, Merkins, Flutters, LBC’s, aaaaand the all-new Florence Kicks (oof)
COP #3:
- Mosey to the large center lot and circle up
- PLAY Tubthumping, by Chumbawumba (4:39)
- Plank Jacks to the beat
- Hand-release Merkin for every “I get knocked down but I get up again”
COP #4:
- Mosey to the Snack Shack and partner up
- x3 Rounds alternating x20 Hoedowns and other PAX doing Dips until relieved
COP #5:
- Mosey over to the far lot and circle up
- PLAY Stayin Alive, by The Bee Gees (4:43)
- Jazzercise to the beat WITH GUSTO
- Squat for every “Stayin Alive”
COP #6:
- Mosey over to the gravel hill
- Round 1 – mosey down, AYG Sprint to the top
- Round 2 – mosey down, AYG Bernie to the top
- Round 3 – mosey down, AYG Bear Crawl to the top
COP #7:
- Mosey back to the bball court and circle up
- PLAY September, by Earth Wind Fire (3:35)
- Flutters to the beat
- Heels to Heaven with every “Ba-dee-ya” or “Ba Du Du”
COT:
- Counterama # 21
- Namerama – WELCOME AGENT SMITH!!!
- Announcerama (see Below)
- BOM Prayer
NMS: Brothers, cup is FULL today. What an awesome crowd for both the ruck and beatdown. Cheers to Chaplain for passing off the R&R Q and prayers for speedy recovery! Many thanks to Mudslide for covering the Warmerama while the ruckers rolled in late. Welcome to Florence’s Pplice Academy brother, now Private Eye, nicknamed Agent Smith – keep posting! And TClaps to all the PAX pushing hard this morning. As always, it’s a true honor to lead. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- TOMORROW (Sun) OTB Ruck kicking off from Pump House Park at 0600 (5-6mi)
- 2/8, 0600 Frozen Triangle
- 4/5, Mudslide recruiting for Spartan Race 10K in Concord (HUNDREDS OF F3 PAX GOING!)
- April Hike/Ruck with Rodeo Clown to support Make-A-Wish
