Weather: perfect Pax: Beater, Motorboat, Sarge, KC, Commodore, Wilson, Pontoon, GTL, Square, Biscuit, McStuffins, Spud, Nomad Warmup: Goblet squats ic x10, Curls ic x10, OHP ic x10, 5 mm IC Thang: Partner up…set timer for 10 min, farmer carry laps on the 400 m as many as you can while partner runs along side. When … More Don’t let your partner down block party
75F and clear Pax: Spud, Pontoon19, PVC, Hanson, Motorboat Warmup: walking around the parking lot while doing various exercises. arm circles, Frankenstein walk, high knees, butt kickers. Thang: Roll the dice. Black dice is the exercise and Red dice is the count. Burpee, Merkin, Squat, Flutter kick, Dip, Decline Merkin, Jump Tuck, Split Squat, Superman, … More Dice and Fun
Weather: 61 and clear star filled sky with the half moon. Disclaimer Given PAX: Blades, SeaRay, Spud, Motorboat, Logger Thang: Ruckers did their thing, Runners did their thing. Moleskin: Motorboat pulled me along this morning, awesome pace and I struggled. After lots of humid mornings and running a slow pace, need a push of speed. … More Monday Ruck/Run 9/27/21
2 pax posted. 5 core principles, disclaimer and then alternating lunges, shoulder pretzels and weed pickers for warm up Thang- lotta tabata. 1:10 work, :20 rest. 10 exercises. 2 rounds with 2 minutes between rounds. Jump lunges, calf raises, merkins, burpees, shuttle run, air squats, step ups, shoulder taps, hand release pushups, bear crawl Mary: … More 21 SEP 2021 Tundra
Weather: Light Rain and 72 degrees. PAX: Spud, WoollyDutchman, Motorboat, Blades, Headlock, State, Logger Disclaimer given Thang: Ruckers did the neighborhood to the North. Runners did Founders Park. Moleskin: 7 on a rainy morning was a great number. Headlock joined the runners, it was excellent having him back. It was still really warm, the rain … More Ruck or Run 9-20-21
scheduled Q was quarantined so YHC stepped into the role. Weather: 70F and clear Pax: Pontoon19, Spud, State, Kitty, Motorboat Disclaimer, Core Principles, and Mission statement Warmup:Shoulder pretzelsWindmillsISTSSHRun around the rotunda Thang: Just kidding! Mary to start. 5 “W” raises60 seconds knees slides10 Butterfly situps45 seconds corkscrewslevitation crunch x 10 Big Bois with rotation x … More Chelsea modified
Gather Core Principles Warm up SSH x 25 IC Imperial Walkers x 15 IC Elbows Front/Back x 10 Arm Circles Weed Pickers Mosey to Parking Lot (where we can see the pain) 5 rounds with a Mosey to the end of the parking lot after each round Each round adds an exercise from the previous … More #bb – #Grizzly – DC Hero Workout
Weather: 54, clear skies and fall-like PAX: logger, blades, state, spud, CheeseBall(Q) 5 Core Principals: Always outside Open to all men Free Peer Led Ends in circle of trust Disclaimer: F3, Northview, Cheeseball not responsible. Modify if needed Warm up: Foot over foot stretches. Thang: runners: run Ruckers : 3:20 min ruck1 minute jog3:20 minute ruck1 … More CheeseBall’s last day of summer run/ruck @ The Hill 8-2-2021
Weather 65 – Nice and Cool. Pax: Pickles, Spud, Hanson, Swan. Warmup : SSH IC x20, WP IC x15, AC IC Fx10, Dx10. Stretch to Right Leg, Center and Left Leg for 5 Count. Walk on hands down to cobra position and back up x5 OYO. Leg switches on Curb IC x20. Thang: Merkins with … More 7/31 at The Depot – Substitute Q
Weather: 69 degrees mostly clear skies, big moon high in the sky. PAX: Motorboat, Spud, FNG Art, Logger Disclaimer Given Thang: The ruckers did a neighborhood loop The runner did Keystone and back Moleskin: Art joined us for his first post, he was EH’d by Pantalones and Bumblebee. A little warmer than the weather people … More Ruck or Run on 7.26.21
F3 INDIANAPOLIS 