Started out with a little catch up with Big Rig. He’s always out there putting in the tough early miles. Respect!
A simple two-man ruck along the park’s pedestrian path, with perfect weather setting the tone for an easygoing grind. Conversation carried the miles—life, family, and weekend plans—while we both pushed through some nagging soreness. Not flashy, just steady work and solid fellowship.
YHC hopes to be out for boot camps in a week or two. Ankle is almost there.
5 HIMS including an FNG came out for school this morning. Here’s what went down:
Warm up: mosey to the bus loop and circled up. SSH, Ukranian soldiers, Imperial walkers, and various stretches
The thang: BILLLY MADISON. We all went back to school today. Run the bus loop and pair it with an exercise with 12 reps. ladder style.
Kindergarten: 2 Burpees
1st grade: SSH
2nd grade: calf raises
3rd grade: flutter kicks (double count)
4th grade: squats
5th grade: LBCs
6th grade: merkins
7th grade: Carolina dry docks
8th grade: Lunges (6 right, 6 left)
9th grade: plank jacks
10th grade: American hammers
11th grade: HR merkins
12th grade: diamond merkins
We ran out of time and had to complete 10th – 12th grade at the end in one final set. We modified the run half way through after Ponch noticed each bus parking spot was numbered and we then ran to the associated number, which shortened up the run. Only a GED this morning for the PAX!
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Announcements: -> slack, Glow for Galactosemia 5K, Rudy’s fundraiser for Lighthouse
Prayers: Ledecky’s father in law is recovering from heart surgery, Pax with unmentioned prayers
Happy to see an FNG come out, thanks to BRU! He gave us a lot of options for names but we landed on Ledecky. Pleasure to lead you fine gentlemen.
Today is a special day and I was happy to see 7 HIMS make it out for a beat down. Today is the second birthday of my twins and to celebrate them, I added a small twin theme to the workout. Without my twins, it’s unclear if I would have found F3. I just so happen to choose DTH as my pediatrician and everything else was history. Ya’ll know he recruits at work and glad he kept after me. Sorry he was unable to make it today but Chaplain was present just like at my first beat down at the Crossing almost two years ago.
Here’s how it went down this morning: Mosey to the single basketball court for the warmup which included side shuffle, karaoke, super mario jumps, reverse mummies, bear crawl, SSH, merkins, Alabama prom dates, and some light stretching.
Moseyed through the park to the middle parking lot for a 11 with a twin twist: WW2s and double count lunges across the parking lot, stopping in the middle for two burpees at each pass.
Then moseyed around the walking trail to the next small parking lot for a mini gauntlet with partner: 1st round – partner holds plank, other partner does 22 merkins, then switch; 2nd round – partner holds Al Gore, other partner does 22 squats, then switch; 3rd round – partner holds calf raise, other partner does flutter kicks, then switch; 4th round – partner holds low plank, other partner does CDD
Mosey to nature center parking lot for a small ladder: 5, 10, 15, 20 4 count mountain climbers and double count American Hammers – 2 burpees at the end
Next mosey to next parking lot for a Dora: 200 double count toe taps, 200 squats, 200 calf raises, and 200 LBCs
Indigenous peoples run back to the flag with last person stopping for 2 squats.
Held plank for last two minutes.
Announcements: check slack, various 5ks coming up
Prayers: Big Rigs Family, Deep Dish’s friend in hospital, and Cha Cha’s sister in law who lost a loved one
Pleasure to lead you guys. Thanks for challenging me to lead this morning Chaplain.
5 HIMS came out early before the light for some morning wood. Big Rig was already out getting miles in but decided to stop and join us. We covered 2.76 miles around the park including a short detour through the woods. Good conversation was had including talk about concussions, bunions and shoes, grow ruck, and work. The more I hear about grow ruck the more I become curious. Don’t think I can swing this fall but maybe in the future. It doesn’t sound like anyone other than DTH and L Woods wants a round two with that. Respect to them. Privilege to lead you fellas this morning.
YHC wanted to double dip this morning and get a pre Purple Rain warm up so I snagged the Q late last night. Wasn’t sure anyone else would show up but was pleasantly surprised. 3 HIMS rucked the walking path at Rockwood. Nothing fancy, just grinding out 2.88 miles in just over 52 minutes before the morning light. There was some chatter about Grow Ruck, mobile ID versus global entry versus TSA pre check, and life stuff.
It was high 30s but felt much warmer. A great start to the day!
4 HIMS made it out to Timberwolf this morning. When the Q sheet is open at 10 PM the night before, anything is on the table. There was a lot of action at the school and we had to dodge multiple cars but we got it done. Here’s how it played out:
Mosey around the school to the bus loop for some SSH, arm circles, and light stretching.
4 corners, lady of the night modification: corner one – end of bus loop, corner two – entrance to school, corner three – the flag, corner four – the basketball court. 2 burpees to start and every time back at the start. Then at each corner 5 merkins, 5 CDD, 5 double count lunges, 5 WW2s. More run based.
11s in the bus loop. double count toe taps and American hammers.
That ate up the clock and back to the flag.
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Announcements: Frozen Triangle 2/21
Prayers: keep Wildcat in your thoughts, and for everyone else that needs support
Great to see Meatball out this morning. He was at the Crossing the first time I came out to F3 a little less than two years ago.
Rest up for Wildcat’s beat down tomorrow at Satan’s Hill!
5 HIMS made it out to Timberwolf this morning for some fun. Was happy to have more than two, like last week. Keeping this AO alive!
We started things off with a lap around the school and then circled up for the warmup. SSH, helicopters, arm circles, merkins, stretches. You know the deal.
Triple check at the benches with 5? I was holding firm to my plan so we made it work. Dips, step ups, runner to the second light post and back.
Mosey to the bus loop for the circuit. 1 lap run around the bus loop, 15 merkins, 20 squats, 25 LBCs. Repeat for 5 laps.
Mosey to the hill for an 11 with WW2s and monkey humpers.
Back to the flag for a minute of holding plank until time expired.
Numbers. Names.
Announcements: Frozen triangle super bowl Saturday. The bridge this weekend. –> slack
Prayers for Wildcat and for Doozy’s travels.
Hope everyone gets prepared for snow or maybe more ice now. Get those workouts done in the garage if you have to. Stay safe.
Six HIMS came out to Rockwood this morning but nobody was bold enough to claim the Q. Big Rig was running so we joined him… for a bit.
Ran a lap around the park and broke away from Big Rig for some warms ups while he continued to run (training for a half marathon). The PAX rotated exercises and joined Big Rig for every other lap. Here is how it went down:
Pierogi – alternate 10 merkins and 10 squats; run a lap
Posh – 4 corners (lady of the night style) – 10 burpees, 20 lunges, 30 LBCs, and 40 flutter kicks (didn’t finish); run a lap
Woodsman – 25 dips, 25 toe taps, 25 American hammers, repeat; run a lap
Cha Cha – lead the pax on a sprint run lap
Purple Rain – Superman’s, Alabama prom dates and time expired
Numbers / Names / Announcements – Frozen triangle –> slack
Prayer requests: Wildcat, Big Rig’s mother
It wasn’t pretty but we got it done. 4.2 miles covered and a great start to the weekend.
5 HIMS started their day off right with some F3 action. Here is what went down:
Mosey around the school and then the usual warm ups: SSH, helicopters, arm circles, Ukrainian soldiers, stretches, merkins, etc.
4 corners (lady of the night style): Corner 1 – 10 squat thrusters, Corner 2 – 20 dead lifts, Corner 3 – 30 curls, Corner 4 – 40 American Hammers. Long stretches with alternating fireman carries, short stretches overhead press. (QIC shortened the length several times for time.)
Then, fireman carries around the bend into some 11’s. Step ups and merkin pull throughs that were left unfinished.
Numbers and Names.
Announcements: Frozen Triangle. The Bridge. –> Slack
Prayers out for Wildcat as he starts a new treatment today. Godspeed.
First time leading The Old Hundred. I was past due. Will have more to come. I’m appreciative for F3 and always having someone to hold me accountable.
The humidity was back this morning but 13 HIMS didn’t mind. A short mosey with some karaoke prior to a circle up with the F3 mission. Warm up included the regulars with some light stretching.
COP 1: Wilt Chamberlain: 50 LBCs, mosey 100 yards, 50 squats, mosey back to start, 50 flutter kicks dc, mosey 100 yards, and then 50 lunges (25 per leg)
COP 2: 11s up the hill: mountain climbers and WW2
COP 3: Charles Bronson: 3 cones; 1 and 2 about 100 yards apart, then cone 3 about 20 yards. Perform 25 reps of an exercise at cone 1, run to cone 2, then bear crawl to cone 3. Various exercises including merkins, CDD, monkey humpers, Alabama prom dates, American Hammers, and then 5 burpees.
The pax circled up and planked for 30 seconds until time expired. Numbers. Names.
Announcements: Home grown half and the Bridge this Saturday, Labor Day Convergence, CSAUP in September, Spartan in October – check slack for details
Prayers for the Pax and everyone headed back to school including Fandango. Always a pleasure to lead you fellas. Have a great week.