They rucked.
Category: Backblast (Page 233 of 904)
Rucking took place.
Ruck with all my friends.
13 HIM at Crossroads, some rucked some ran but all beat the fart sack this morning.
Most stayed for Q Source on Mutual Competence.
Announcements:
Christmas Town 5k, 5 Track Commanders. HC to Broke if you haven’t already
Ultimate Frisbee Thanksgiving day 07:00 see Slack post to HC. Park at soccer field
Christmas party December 3 at 6:00
Prayer request:
my mom
Purple Haze mom
Huckleberry
Turtleman
Thanks for the opportunity to lead today.
Going back to the IronPAX challenge this year a few of us bonded with some outside F3 regions through social media by way of memes and F3 Gastonia’s participation in the IronPAX relay. We were invited to join their joint convergence with Columbia, Greenwood, and Waxhaw. They came up with this idea of MORONS4BEER to not only have a bootcamp convergence together but also a second F cookout and a competition food drive. They planned to split the excess money from the shirts and food as a first, second and third prize for each regions charity of choice plus equal shares of the the food. There was too much to count! The 3 regions just split the cash and since there was so much food they sent us home with a pretty good haul for the old mini van which we took straight to Dallas Christian Ministries, they were very great full.
The hour and a half ride down and back was full of laughs. We arrived after touchdown beatdown with Hacksaw with about 10 min to spare to unloaded our stuffing we brought for the food drive.
The workout consisted of a decent mosey to the USC campus (a lot of monkey humpers on the way), we got to see the track and field team practicing and the baseball field in passing. We learned a new song about arm circles that rivals Sarlacc’s cherry picking, crawl beared down and up the steepest hill I’ve encountered in F3, went through some escalating Ab torture, Sevens on a hilly field, and partner Murder bunnied/Bunny burpee catch me if you can down the train tracks and back 🤮. We mosyed back did alittle Mary and took it out in the COT.
Shortly after the keg was tapped and burgers were on the grill. They divided up the food for everyone to haul back home and before we said our goodbyes Bedpan decided to put on a show and do a keg stand.
They want to do this yearly but in a more central location for everyone involved and officially include F3 Gastonia. It was a good time and I’d encourage everyone to come out next year. Thanks to everyone that helped with the stuffing!
Warmup:
SSH,Gravel Pickers, Hillbillys x15 IC
Thang:
Grab a block for some exercises starting with 20 and working our way down by 5 with a run the length of the parking lot and back after each set.
Mosey to the parking lot beside the old jailhouse, here we did dirty 11’s with Perfect Form Merkins, Burpee in the middle and Star Jumps at the top of the lot.
Mosey to the now infamous Kotter Corner for Triple Nickel up the hill with WWII at the bottom and Imperial Walker Squats at the top.
Mosey to the shelter for 2 rounds of dips and step ups, with a pause to pet some dogs that came to greet us.
Return to start for a minute of LBC’s. Time
Announcements:
Christmas Town 5k with 5 Track Commanders, HC with Broke if you haven’t already
Ultimate Frisbee Thanksgiving Day 07:00 at Midoriyama. Park at the soccer field and HC with Freight.
Good Luck to our marathon runners.
Christmas Party Dec. 3
Prayer Request:
Purple Haze mom
my mom
Turtleman
Huckleberry
Thanks for another opportunity to lead.
Warmup:
SSH, Gravel Picker x 15 IC
Thang:
Marine Corp WOD for the 247th birthday
Row 247 meters (subbed run the parking lot beside turd shack 2x)
11 Merkins
10 situps
11 Kettle Bell swings (subbed concrete blocks)
10 Toes to Bars ( subbed V ups)
The Pax put in the work and picked up the 6 as needed. No man left behind
Happy Birthday Jarheads and a Happy Veterans Day to those who served in all branches! Appreciate the sacrifice!
Announcements:
Christmas Town 5k with 5 Track Commanders, HC to Broke if you haven’t already.
Ultimate Frisbee Thanksgiving morning 07:00 at Midoriyama HC in Slack or see Freight
Christmas party Dec. 3rd
Prayer Request:
Purple Haze mom
My mom
Turtleman
Huckleberry
Ball Joint travelling
Thanks for letting me lead today, it’s always and honor.
The Yank
Warm up
10 In cadence
Grass Pickers
Imperial Walkers
Flutter Kicks
LBC
SSH
Arm Circles
Split from Pain Labbers. Mosey to Hawthorne Hill.
Triple Nickel
Run up to the top of the hill or stop sign and perform 5 Merkins. Run back down and perform 5 Squats.
Mosey to the front of the school.
Figure 8 exercise. Run the figure 8 loop and perform the following 6 exercises at each turn. Each exercise is 10 reps.
1. Squats
2. Monkey Humpers
3. Calf Raises
4. Dips
5. Squats
6. Monkey Humpers
7. Burpees
8. Imperial Walkers 5 each leg
Round 2 will be the same route with new exercises and 20 reps each.
1. Flutter kicks 10 each leg
2. One Leg Deadlift 10 each leg
3. Dying Cockroach’s 10 each leg
4. Rocky Balboa 10 each leg
5. Flutter Kicks 10 each leg
6. One Leg Deadlift 10 each leg
7. Hillbillies 10 each leg
8. Lunges 10 each leg
Mosey back down to the road beside the railroad tracks.
Burpee Walk up the road.
Lunge, Lunge, Burpee up the road till I say stop. Then turn around and do them back.
finish up at the statue.
Warm up
Gravel Pickers
Moroccan Night Clubs
SSH
Squats
Plank
Nolan Ryan’s
Pretzel Crunches
This will be a format of week zero for the IPC
5 Rounds
20 Reps
Squats
Merkins
3 Rounds
Bear Crawl across the parking lot and then do 5 Burpees. Zombie walk back and perform 5 Burpees.
5 Rounds
20 Reps
Flutter Kicks
LBC
Mosey back to the start for some AB Marry.
The Storm
Warm up
Gravel Pickers
Moroccan Night Clubs
SSH
Squats
Plank
Nolan Ryan’s
Pretzel Crunches
Mosey around the school and back to the parking lot to loosen up our legs.
This will be a format of week zero for the IPC
5 Rounds
20 Reps
Squats
Merkins
3 Rounds
Bear Crawl across the parking lot and then do 5 Burpees. Zombie walk back and perform 5 Burpees.
5 Rounds
20 Reps
Flutter Kicks
LBC
Mosey back to the start for some AB Marry.