THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch OYO.
THA-THANG:
We ran the beginning route for TTTP. It was good.
MARY:
No time for this sweet lady today.
Tag: Wall Ball
Community Q
THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Each PAX selected their favorite warm-o-rama exercise and led us through it.
THA-THANG:
We moseyed to the top soccer field where each PAX led their favorite field/movement exercise. The PAX soon learned that paying attention to what the man before you called was of significant value
We moseyed to the playground and soccer field where we repeated the same process.
We moseyed back to the AO.
MARY:
A couple of PAX led us through their favorite ab-o-rama exercise.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 challenges us to be leaders in our communities, homes, jobs, etc. But how can we be leaders if we aren’t comfortable calling out stupid exercises with our friends in the dark? How can we be leaders if we don’t listen and know what has happened in the community, home, job? We can’t. We are called to lead and we are called to know what is going around us. Reaching out of our comfort zone to help others is what we should be doing.
ANNOUNCEMENTS:
Aug 18. Tank’s kickball tourney
Aug 25 Truckin to the Pound
Nov 3/4 F3 Anniversary weekend
Truck Stop Ruck
THE SCENE: 70’s or so, nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Ruck Squats
Ruck the loop with Old Hag. Switch after 0.5 miles with the Hag
THA-THANG:
Pick up Wall-Ball and additional 60# sandbag at AO
20 Squats with coupon due to tardyness
Ruck both coupons to upper field
10 Ruck cleans, then front carry ruck or sandbag 25 yards. Repeat cleans and another 25 yards to get to mid field
Ruck OH Press, front carry 25 yards. Repeat OH press and another 25 yards to get back to end line
20 front load squats
Ruck ground to OH press x 10, front carry 25 yards. Repeat as above.
1 man farmer carries 2 rucks to half field and back while other men squat with the coupons. Switch and repeat until all 3 men have farmer carried.
3 man ruck with 2 coupons. Shoulder carry coupons for 0.5 mile and switch until all PAX have carried both coupons.
Switch from shoulder carry to front carry and repeat.
Ruck squats until each man has his 100
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Mayberry was too scared and weak to ruck with us so he just ran!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Carry the Weight
THE SCENE: Mostly clear with some chalk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
SSH x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
Mountain Climbers x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
THA-THANG:
“Gunny”
For time: SCALE AS NECESSARY
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
Wear a ruck, weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
MARY:
Mary didn’t show as the workout tapped out the PAX
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
The take-away here today was leave your burdens here – the PAX together can bear them.
MOLESKIN:
We had some initially apprehensive PAX, but the shouldered the weight and surprised themselves with how much they could carry. I left impressed!
ANNOUNCEMENTS:
- 2F on 11Aug18, “The Outlook” downtown 08:30
- Kickball tournament 18Aug18
- Truckin’ to the Pound 25Aug18
- 3rd Anniversary of F3 in Knoxville – early November
Mosey with WallBall
THE SCENE:60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
We ran. WallBall got in 3 miles before a poop pain hit him. I trudged on for another mile.
MARY:
We left her out of this one.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We spoke about upcoming race events, our current mileage challenge, Frosty being a bum for calling people out in GroupMe and then fartsacking, tramp stamps, fall break vactions, and kids. It was a good run.