Run/ruck/bike our way to victory
Page 91 of 917
Some ran, some rucked
This morning, seven of us gathered at Ricky Bobby. No new faces, so I quickly gave the disclaimer and led us in the Pledge of Allegiance.
We started with some stretches and then did two laps around the elementary school parking lot.
Since it was Cheesesteak’s second time, we went over the five core principles of F3.
Next, we partnered up for doracides: 100 merkins, 200 squats, and 300 mountain climbers.
We mixed things up with lunges, bear crawls, and broad jumps between light poles.
We took a moment to learn how Cheesesteak got his name, thanks to Sargento’s encouragement.
Afterward, we did a Wall Sit with 10 SSH and 10 plank jacks, followed by benches near the baseball field for a lazy dora: 25 derkins and LBCs, then 25 dips and freddy mercuries. Each partner aimed for a total of 50 reps.
Seeing very little time left we headed to COT for a few minutes of MARY.
ANNOUNCEMENTS:
Convergence is Saturday, December 2 at the Yank.
F3 Christmas Party is Saturday, December 2 at Lewis Farm.
F3 Beer Ruck is Saturday, December 9 in McAdenville at 11:30 a.m.
PRAYERS and PRAISES:
Keep Jane Fonda in your prayers. He had some extensive damage to his home. We are fortunate to have some awesome brothers who helped out yesterday.
There is a third grade teacher at New Hope Elementary that could use some prayers.
Tesla’s sister who is in Hospice care.
Lost loved ones during this time of year.
Aye,
Radar
We had six post for a post Thanksgiving Day beatdown. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.
We did some stretches, and then took a lap around the track at the elementary school and headed to Four Square Church for beat down.
BEATDOWN #1
AMRAP – 8 minutes
5 burpees
10 merkins
15 squats
20 SSH
Next we took a stroll to Davis Park.
BEATDOWN #2
Three exercises (Pull Ups, Derkins, and Big Boy Sit Ups), five rounds, and five reps.
BEATDOWN #3
Headed to the backside of Ferrell Avenue for four corners.
Four exercises – Five reps.
1. 5 Mike Tyson
2. 5 Alternating Shoulder Taps
3. 5 Carolina Dry Docks
4. 5 Squats
ANNOUNCEMENTS:
Convergence at the Yank on Saturday, December 2
F3 Christmas Party on Saturday, December 2
F3 Beer Ruck on Saturday, December 9 in McAdenville
Do stuff when its hard.
Four of us made the choice to get out and get some miles in.
We did werk.
Good morning with the pax eager to run.
10 total for my return to Midoriyama. The planters is feeling pretty good but I may go back on IR until spring….I hate the cold!
Warmup:
Some stuff to get warmed up
The Thang:
Grab a block and hit the road. Starting at one of the light poles we did 10 block swings, ran without the block to the next pole, did 10
Freddy Mercury’s counting 1 side, ran back to the block, rifled carried the block up to the next pole, and started again working our way down the street to the end. Once at the end we turned around and started going back doing 5 thrusters and 5 hand release merkins. Those thrusters and rifle carries really started to suck on the way back!
COT:
Pledge
Announcements-Christmas and convergence this Saturday at The Yank and Lewis Farm, Beer Ruck 12/9, Beer mile 12/30
Prayer Request
Naked Moleskin:
It felt good to be back. In the past it has driven me crazy anytime I couldn’t post. For some reason this go round not as much. I often pondered if F3 had run it’s course for me. Why wasn’t I missing it as much. To be honest I think after a hard summer of training I just needed a break and some rest. Being back out there I realized how much I had missed it and all the PAX. Stay hard MFer’s!
Some ran. Some walked. Some rucked. Then we went in had coffee and spoke of the man who builds the Worlds best Trucks.