Flurry Ruck

13 PAX Posted in 30 ish degree temps with bit of flurries. Rucked South then meandered our way back. 3.1 miles total Stop #1. Overhead Ruck carry @ 100 yards. Stop #2. 10 Alligator Merkins. Stop #3. 20 day challenge issued to make a homemade gift for your M for Valentines Day. Moleskin: Great pace,…

Monday Ruck or Run – 1/6/20

Backblast Weather: 27 degrees, wind and clear skies PAX - Khaki, Nomad, Wrigley, Tulip, Marshall, Kneehigh, Beefsteak, State, Zamboni, Motorboat, Logger Disclaimer Given Thang: The Ruckers: ~ 1.5 miles, including 7 stair loops (Jericho) 3 rounds of 5 pull ups, 5 air squats, 5 Mericans. The Runners: 4.32 miles at a blistering 8:20 pace. Moleskin:…

Saturday Ruck/Beatdown

Weather 35 degrees and overcast 14 Pax posted for a Ruck/Beatdown led by the Site Q since no one signed up to Q. Warm-up SSH 15 IC Air squats 10 IC Weed Pickers 10 IC THANG: we set off for a ruck with a cinder block, 45lb KB and 25 lbs Plate that we Zamp…

Getting Stronger Together

PreBlast: Let's get Stronger together. 5HC Weather: 36F, crisp and beautiful Pax: New record of 21. Beefsteak, Brickyard, Bumblebee, Chedder, Cornwallis, Cosmo, The Daddy Style, Dr. PorkChop, DryRub, Headlock, Khaki, Kindergarten Cop, Kneehigh, Logger, Maize, Marshall, Nomad, State, Snooki, Tulip, Motorboat-Q WarmUP:In Cadence:SSH x 20Imperial Walkers x 18Abe Vigoda x 12Forward Arm Circles x 10Overhead…

You vs You….. vs The Navy Seals

10.29.19 // 45 degrees // Q - Khaki 17 PAX posted at The Hill Warm Up: Weed pickers Arm circles Alternating toe touch 5 Merkins OYO 5 Squats OYO Mosey to the playground The Thang: Navy Seal PST Partner up -  2 minutes - Most Merkins you can do (50 is passing) Hold Al Gore…

4 ruckers and Bell

10/26/19 Q: Cornwallis Pax: Dryrub, Marshall, Kneehigh, and Bell (DryRubs dog) No one was the Q so YHC took the helm and led everyone on a 3.05 mile trek. See image below for details. Moleskin: -Good conversation this morning and good pace. We talked about Buffalo, World Series (sort of), football, work, Halloween, dogs, along…

S.I.G.N.I.F.I.C.A.N.C.E.

Beautiful 50 degree morning for a Headlock beatdown! 13 Pax S.it ups I. like DipsG.enuine Coupon (squat thrust) N.o Judgment Zone (hill run) I. like to Run F.ield of Dreams (four corners) : 1. Jumping jacks 2. Low plank   3. Flutter kicks 4. 10 burpees I. like to run C.urls A.rm circles N.otivator (Motivator)…

A Tale of Five Ruckers

Weather: Dark and mild to start, then sunny and mild to end Marshall, Nomad, Kneehigh, Quick, and Motorboat got in 3 miles in just about an hour. Motorboat was already there, practicing some kind of beatdown with sandbags. Once we were ready to go, rucking was had, fun was had, enjoyable conversation was had. We…

How Many Stairs?

Weather was perfect for 14 Pax showing up for some basketball and stairwork with an extra-load of Mary. Kneehigh got to motivate with the Motivator and we named a new FNG, Bumblebee Disclaimer F3 not responsibleNorthview not responsibleExercises are suggestions, modify as necessary Warm-O-Rama Side-straddle hops: 20Lunges: 20Invisible jump ropes: 1 minute Thang Basketball CourtStairs: …

Pick a Card

This morning's workout was brought to the 15 PAX by F3's official Beatdown Cards, handpicked by the Q (Kneehigh). Warm-o-Rama: Pax picks a warmup card Thang: Pax picks thang cards, including a 300 meter dash, diamond 'mericans, and bear crawls. Mary: Pax pick Mary cards, including WWII sit ups, flutter kicks, and no card for…

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