AO: ao-streakers Q: Run Flat PAX: Back Draft, CurveBall, Fun Run, OneHit, Maestro, Carolina Lean, Run Flat FNGs: None COUNT: 7 INTRODUCTION: 5 Core, WARMUP: Never could; it was too cold THE THANG: Seven brave souls defied the snuggly call of their warm beds to tackle the highly thought out route that YHC put together to Mammary Rock. The temp read a bone-chilling 29 degrees, but that didn’t stop us. MARY: ANNOUNCEMENTS: COT – 6TH Read more…

AO: ao-the-farm Q: Gnat PAX: Gnat, Mac, Happy Gilmore FNGs: None COUNT: 3 THE THANG: We rucked. Rounded out 4 miles on this nice brisk morning ANNOUNCEMENTS: 12 Mile of Ruckmas Dec 20th 0800 PRAYER REQUESTS AND PRAISES: Praise for Happy Gilmore son’s bloodwork.

AO: ao-red_dawn Q: Run Flat PAX: Skidder, Carolina Lean, Scooter, French Lick, CurveBall, Mr. Beast, SEC, OneHit, Run Flat FNGs: None COUNT: 9 INTRODUCTION: Disclaimer, 5 Core, Mission Statement, and Credo were recited. WARMUP: Slaughter Starter “Hammer Style = x20 Man Makers” Daisy Pickers x15 Bear Hugs x12 BAC Forward x10 BAC Reverse x10 Imperial Walkers x12 THE THANG: Shuffle to the track for the below: 400M Ruck Shuffle (3-minute timer) x10 Man Makers x20 Read more…

AO: ao-the-grind Q: Bagpipe PAX: CurveBall, Gambler, Mr. Fixit, Bagpipe, John ‘Beach Body’ Stevick, Tanline, JE, Little Dipper FNGs: 1 Little Dipper COUNT: 8 INTRODUCTION: Disclaimer, F3 Mission, F3 Credo, 5 Core P WARMUP: Bear Hugs, Toe Touch Stretch, Big Arm Circles Mosey To Coupons THE THANG: [Pull Ups x 10 or Low Pull Ups x 20] Man Makers x 10 Pull Ups Wormkins x 10 Pull Ups Squat Thrusters x 10 Pull Ups Gas Read more…

AO: ao-red_dawn Q: Szczerbiak PAX: Peaches, OneHit, French Lick, Szczerbiak, SEC, Myrtle, Queso, Skidder, Dirty Dawg FNGs: None COUNT: 9 INTRODUCTION: Welcome to F3! Disco, 5CP, MS, Credo What date did F3 start? – 10 Burpees What is the atomic number of… – WARM-O-RAMA Bear Hugs – 10IC Big Arm Circles – F/R – 10IC Deep Squat – 10IC THE THANG: The Q started an EMOM timer and a certain number of burpees were to Read more…

AO: ao-wilderness Q: Jeter PAX: Jeter FNGs: None COUNT: 1 INTRODUCTION:not a pro, 5CP, Mission & Credo WARMUP: – 20 ea – Hillbilly – Copper Squats – Merkins – Imperial Walker – Back Stretch – Willie Mays Hays – Daisy pickers THE THANG: – Bear Crawl to 2nd bench – Walk bear to fountain – Reverse Swirly 360 – merkin at 3rd step – Dip 15 – Mosey to wall 3X – 30 sec – Read more…

AO: ao-red_dawn Q: Schrute PAX: Carolina Lean, French Lick, OneHit, Peaches, Run Flat, Schrute, Scooter, Skidder FNGs: None COUNT: 8 INTRODUCTION: 1st Disclaimer regarding physical injuries; 2nd Disclaimer regarding emotional injuries :joy: (reminded PAX that when they stop picking on you, they don’t love you anymore). MS. 5CP. Credo. WARMUP: Impossible so not attempted THE THANG: We rucked the trail MARY: Not today ANNOUNCEMENTS: DHT. 12 miles of Ruckmus COT – 6TH MAN: PRAYER REQUESTS Read more…

AO: ao-the-scrape Q: Spam PAX: CurveBall, Gambler, Curly FNGs: None COUNT: 4 INTRODUCTION: Me, F3, and Central are not responsible for injuries. 5 Principles of F3. Mission Statement. Motto. WARMUP: Willy Mayes Hayes, 20 Daisy Pickers, 20 Side Straddle Hops THE THANG: 50 Coupon Overhead Presses, 50 Coupon Curls, 50 ‘Mercans, ~3 yards of Coupon Lunging 50 Bent Over Rows (25 each arm), ~216 Staircans, 60 Dips, ~2 min of Swinging, Moseying + Walking Backwards Read more…

AO: ao-the-pantheon Q: Spackler PAX: Spackler, Szczerbiak, Schrute FNGs: None COUNT: 3 INTRODUCTION: Full Disclaimer and other things were mentioned WARMUP: Nope THE THANG: We rucked our normal route MARY: Nope ANNOUNCEMENTS: DHT and Ruckmas on 12/20 COT – 6TH MAN: PRAYER REQUESTS AND PRAISES: prayed for our children, our parents and for us to be good leaders. Great discussion during the COT. It was real. Love you guys. Keep Accelerating!

AO: ao-ruckers Q: Scooter PAX: Pacifier, OneHit, Scooter, Soufflé FNGs: None COUNT: 4 INTRODUCTION: disclaimer, five-core principles, mission statement, credo WARMUP: not today, but we needed one THE THANG: we rucked MARY: she slept in ANNOUNCEMENTS: DHT 12 miles of Ruckmas F3 to help at Downtown Christmas light tonight PRAYER REQUESTS AND PRAISES: Pacifier shared a praise Prayed Pledged it out