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5 PAX convened upon beautiful AO Mastodon for the first Saturday Boot Camp of the year. PAX in attendance were: Archive, Noodles, Jazz Hands, Ship Lap (FNG), TBTF

WoR:

We started to get the blood pumping by doing a short mosey towards the baseball diamonds where we circled up and did Motivators x7, Imperial Walkers x16, and Abe Vigotas x16.

Thang:

We continued our journey around the Archive mile moseying for around 1/4 mile and stopping for a 2 minute Merkin AMRAP session which was enjoyed by all. After another 1/4 mile mosey we stopped for another 2 minute AMRAP session but we did squats this time and this was also enjoyed by all. Next we continued on for another 1/4 mile mosey and circled up to to do the Chumbaburpee routine. Chumbaburpee routine consisted of listening to Tubthumping by Chumbawamba and every time “I get knocked down but I get up again” comes up we did a burpee . For those that kept up with the song we did 26 burpees in about 4 minutes. We then finished off the Archive mile with a final 1/4 mile mosey to the coupons. We grabbed a coupon and proceeded to the base of Hoffa. We then did the 11s routine with Manmakers at the base and burpees at top. We didnt get all the way through the routine but we were feeling good. We did a quick round of Mary at the top where we circled up and each PAX called out an abs routine of which we did 20 reps

We then moseyed down Hoffa and put the coupons back and made our way back to the flag, did CoR, NoR, and got to know and name “Ship Lap”. Welcome to the group Ship Lap!!

CoT:

TAPS to Jazz Hand’s mother who has shown great progress regarding her health and prayers the progress continues, to Ship Lap as he joins the group and starts his F3 journey at AO Mastodon, and to Noodle’s M that she find peace in her return to work as well as they find a routine to manage this new obstacle in their journey with their 2.0.

Some PAXs are still traveling and vacationing for the holidays. Others are sick. TBTF & Gummibear posted for the first work out of the new year, as the winter takes its toll on our posting numbers. We decided to start the year out with back to the basics and simple.

Warm Up:

2 mile Jog.

THANG:

18 MINUTE AMRAP:

18 pushups

18 situps

18 pull us (Aussie style)

18 airsquats

We finished 5 rounds. I got this workout online searching for a “new years day workout”. Some may have switched the numbers to 20 Minute AMRAP and 20 reps for the 2020 year, as this workout was from 2018. Not this guy. I didnt want to get too crazy with changing things!

COT/PRAYER: TBTF transition with his current job and leaving well. Prayers for the sick and prayers for this new year.

We took advantage of the relatively mild weather for our last workout of the year and had a little fun at AO Mastodon!

7 PAX were in attendance: Noodles, Deep Dish (from F3 Chattanooga), Archive (1/2), Gummi Bear, Hot Box, Raisin (FNG), TBTF

We did a quick warm up consisting of Motivators, Tin Soldiers, and Arm Circles followed by a mosey around the playground jogging path on our way to the coupons.

We did a 3 part workout representing the year that has passed as well as the upcoming year end countdown and ball drop.

Part 1 – Year In Review

Part 2 – The Countdown

Part 3 – The Ball Drop

Part 1 – Year In Review – We did 12 rounds (1 round representing each month of the year) with rep count based on the number of days in the corresponding month.

• Coupon Shoulder Press x31 (January)
• Coupon Chest Press x28 (February)
• Big Boy Sit Ups x31 (March)
• Goblet Squats x30 (April)
• Coupon Curls x 31 (May)
• Derkins x30 (June)
• Leg Raises/Coupon Overhead x31 (July)
• Lunges/Coupon Overhead x31 (August)
• Coupon Swings x30 (September)
• Coupon Back Rows x31 (October) – we capped this off with a Noodles signature “boo-urpee”
• Monkey Humpers x30 (November) – We did 3 sets of 10 while PAX formed a circle and went around the circle, there were some EC reps performed on the last round
• Coupon Russian Twists x31 (December)
• We then did 25 count in cadence (75 actual) Side Straddle Hops because why not

Part 2 – The Countdown – Since we worked our way through the year in Part 1 it was time for the countdown

• 10 – Squat Jumps
• 9 – Merkins
• 8 – Dips
• 7 – Shoulder Taps
• 6 – Jump Lunges
• 5 – Burpees
• 4 -Dive Bomber Merkins
• 3 – Carolina Dry Docks
• 2 – Hoffa Sprints
• 1 –  Minutes of Abs (anything; PAX choice)

Part 3 – The Ball Drop

I don’t remember what each PAX rolled but we did bonus burpees, merkins, squats (3 count down in cadence), Mountain Climbers, Arm Circles, and the dreaded Bear Crawl/Big Boy Sit Up/Bernie Sanders super set based on what each PAX rolled.

We put the death di back in its hiding place and moseyed around the playground jogging path back to the flag which ended in a sprint once the flag was in view

We then named the FNG (from California) “Raisin”

TAPS to Noodles as he pursues career/personal development in his field, watch over TBTF as he pivots in his career to a new role, general health and happiness of the PAX

Three’s Company, Three Musketeers, 3’s a crowd. Three HIMs posted early morning. Weather was gloomy and foggy. We had combination rain, sleet and ended w/ snowfall.

WoR: Abe Vigodas x15

The Thang: Rucked our way along the long mile route w/ stops in between for some PT. Something old and something new was the theme.

Stop #1: ATMs

Alternate Shoulder Touches x 15 – 4 count

Merkins on Cadence – Down 1, 2, 3, Up 4. x 15

Merkins OYO x 15

Stop #2: CPRs

4 Count – Curl/Overhead Press/Tricep back to Rest x15

Stop #3: ATMs x 10

Stop #4: CPRs x10

Stop #5: ATMs x5, CPRs x5

CoR: Too Big To Fail, Gummi Bear, Noodles (QIC)

CoT: Prayers to wrap up end of the year projects that may carry into the beginning of the year. Prayers for motivation on more winter days to come. Give us the energy, initiative and holding ourselves accountable to post when our bodies crave the fartsack!

Big thanks from Archive to the group for the push to be creative in my workouts and to keep working hard at each post.

4 PAX for a warm day at the AO. TBTF, Noodles, Hotbox, Archive (QIC)

WOR
7x Motivators
10x Imperial Walkers
10x Tin Soldiers

Thang 1
Galop- Indian run around AO, 5x Burpees

Rat King x9 – PAX puts feet on shoulders of PAX behind them, merkin. Repeato.

Grab Coupons
Pax De Deux- Partner up, one partner bear crawl drags a coupon to tree and back while other partner AMRAPS a exercise.
100 x Blockees
200 x Coupon Curls

Coda- Sugar Plums Fairy- Howling Monkeys 10x

COR NOR
Prayers for Banks and Captain Crunch on their travels. Thanks for new job opportunities for TBTF and Noodles.

We have had some amazingly wonderful and auspicious Christmas themed workouts as of late. As I spent much time reflecting & pondering, it dawned on me that we will all be home for Christmas, with the exception of Captain Crunch, who must endure the harsh winter climate of Texas. Naturally, this realization brought tears to my eyes to think of our brother, who bleeds F3, to be separated from us during this whimsical time of year. Seeing as Captain Crunch led his last workout of the year as a toast to the new Qs, i thought it only appropriate to remember Crunch during this season, at least for Auld Lang Syne.

While I truly enjoy the nice walk that comes with Monday Morning Ruck Clubs as much as the next bloke, I knew in my heart of hearts, this would never due as a tribute to the man who founded ruck club Wheaton, for he uses the term “ruck club” in its most free and easy usage, often turning ruck club into full out boot camps.

I vividly recalled the first ruckclub workout I attended with Captain Crunch, which was anything other than rucking. The fateful day was July 15th 2019. We were led to the sand pit and forced to crawl through it for twenty minutes, nearly losing our dignity or recall of being a part of greater humanity in the process.

So for the last workout prior to Christmas we recreated the Crunch 7/15/19 workout nearly exactly:

Archive, Banks and Gummibear Posted: Below is almost identically copied from 7/15/19. Banks brought his wonderful music contraption so that we could listen to Classic Christmas songs such as “Leroy the redneck reindeer” and Bruce Springsteen’s “Santa Claus is coming to town”.

Warm up:

• Ruck Motivators IC x 5
• Abe Vigoda IC x 10 (I did this at an 8 count while banks made quips about my counting abilities)
• Arm Circles over to the C.O.O.T.E.E.s ring
• One Complete Ruck-Up (a pull-up or dead hang for 30 seconds)

The Thang:

Proceed to the volleyball courts (tucked behind the aquatic center) for a lovely patch of damp- hard sand. Try not to get it in your eyes while bear crawling.

AMRAP for 20 min:

• Flutters x 20 (we did IC, because that’s how you count Flutters!)
• Bear Crawl 30 yards
• American Hammers x 20 (IC, because that’s how you count American Hammers!)

We finished 5 rounds under 20 minutes, and persevered even after time was called, finishing a 6th round together to match the original workout. (Original actually had 9 rounds complete, but we were doing 4 count and moving much faster today, then on that fateful morn so I believe it was only 1 count on 7/15/19 that was done).

NOR/COT: Prayers for a joyful holiday and love and peace between family and friends.

Moleskin: Archive did a great job pushing banks and I as he finished first. It is a wonderful time of year and much to be thankful for. All good things are from God. Amen. Merry Christmas to all you F3 brothers who could not be there today.