Weather: 44 and mostly cloudy

COT:

arms on fire (LBAC F and B, shoulder taps, tclaps

World’s greatest stretch

The Thang:

Head over to the whiffle ball field. 1/2 and 1/2 shuffle.

At the field:

10 Dammits on q at home base

Lunge walk to 1st base4

20 curls for the girls

10 Dammits

Backwards lunge walk to 2nd

30 overhead press

20 curls for the girls

10 Dammits

40 ruck dead lifts

30 overhead press

20 curls for the girls

10 Dammits

Reverse bear crawl back to 2nd

30 overhead press

20 curls for the girls

10 Dammits

20 curls for the girls

10 Dammits

10 Dammits

Return to the flag

MARY: circle up tight and pass rucks around the circle left in american hammer style 2 rounds then reverse to the right.

Announcements: Charlie Post Classic, February goruck TL

Nameorama

BOM.

Conditions: Hot as hell

COP: 

TTTx10

LBAC F+B x 10

The Thang:

Shuffle over to the Wiffle ball field.

Starting from home plate, bear crawl to first base and complete 10 dammits on Q.

 

Lunge walk to second base and complete 10 dammits on Q and 20 curls for the girls on Q.

 

Bear crawl to Third Base and complete 10 dammits on Q, 20 curls for the girls on Q, and 30 overhead ruck press on Q.

 

Lunge walk to home plate and complete 10 dammits,  20 curls for the girls on Q, 30 overhead ruck press on Q, 40 squats on Q.

Take a cool down lap around the bases.

 

Start at home plate, 40 squats on Q, 30 overhead ruck press io Q, 20 curls for the girls on Q, and 10 dammits on Q.

 

(Time was getting short so YHC decided to expedite to between the bases and shuffle between to finish out the following)

 

Third Base, 30overjead ruck press on Q, 20 curls for the girls on Q, 10 dammits on Q.

2nd base, 20 curls for the girls on Q, 10 dammits on Q.

Shuffle to 1st base 10 dammits on Q.

Return to flag

Pledge

Nameorama

Announcements

 

KY had the Q

 

Tinker stepped in and made everyone do horrible things.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: given

Weather: upper 50’s

Shortcake Special: City Slicker, KY, Cheetah

FNGs: 0

COP:

TTT x 10 IC

LBAC x 10 F+B IC

Shoulder taps x 10 IC

Intro: I decided today will be filled with some exercises that PAX would likely see in an event. Like most F3 exercises, GoRuck cadre have their own versions of pain. So time to get comfortable with being uncomfortable.

The Thang:

PAX made their way to my favorite spot in the AO. (Whiffle ball field) I like this spot because of the equal distance between bases gives you good baseline to keep a balance.

Time for “Beep Beep I’m a Jeep” : ruck held straight out in front while in squat position. Move forward in duck walk while rotating ruck clockwise and counter click wise like a steering wheel while saying “beep beep I’m a Jeep”. However being my birthday Q, I made a variation, 4 paces forward then 3 monkey humpers keep going until you get to the next base.

Second base, bear crawl four paces forward then 3 Merkins, continue until you reach the next base.

3rd base, lunge walk 4 paces 3 squats, continue until you reach the next base.

Home base, clank clank I’m a tank: ruck on back, duckwalk with hands together in front of you (like a turret) while repeating clank clank I’m a tank. 4 paces forward then 3 monkey humpers continue until you reach the next bag.

We did an elimination round of on your belly, back on your feet. This helps everyone get used to having to move quickly getting ruck on, off while following commands. Last one ran a lap, continued until only one winner. (Ruck newbie Hard Drive)

We continued with another round off beep beep I’m a Jeep and bear crawls.

Another round of on your belly/back on your feet. (Winner: Cheetah)

Headed back to the flag for some Mary.

Mary:

The Slicker x 10 IC

SpiderMan push ups x 10 IC

Pledge:

Bom:

Announcements: mud run, mud run, mud run,….oh and in case everyone missed it MUDRUN! The Oak.

 

Intro: YHC is working on shoulder still, but while Suds was kicking his Friday in the teeth I was working on my shoulder rehab exercises. I thought about doing PAX Mountain modified, but that would not be a true test for endurance. (Patience maybe)

Weather: Cool, but perfect for PAX Mountain Challenge

FNGs: None

COP: None

THANG:

PAX Mountain Challenge consists of:

20 Flutter kicks IC

300 yard shuffle

Bear Square (bear crawl forward, sideways, backwards, sideways around one parking space)

20 Merkins

Bear Square

20 WW1 sit ups

300 yard shuffle.

Rinse and repeat.

Each movement is worth 20 points (one full set is 140 points)

 

April scores are as follows:

Suds:580

Tinker:0 shoulder rehab exercises.

Moleskin: Top score of the day Suds: 580, He did not want the prize by default, but I assured him endurance is about dedication, grit, and consistency. Which he could have easily stayed home, but he showed up, he knocked it out, and he is better for it. Good job brother.