Sat in Sawmill
AO: Sawmill Q: Valdez PAX: Betty Crocker, Goodspeed, Full Metal Jacket, Valdez FNGs: None COUNT: 4 WARMUP: THE THANG: 3 ran, 1 merkin’d MARY: ANNOUNCEMENTS: None COT: 👍🏻
Betty Crocker
Another Wed in BWood
AO: Bladerunner Q: Valdez PAX: Valdez, Rudder, Betty Crocker, Gepetto, Full Metal Jacket, Goodspeed, Snowden FNGs: None COUNT: 7 WARMUP: N/A THE THANG: Run MARY: ANNOUNCEMENTS: COT:
Dangerous Nights Crew
AO: Raw Q: Betty Crocker PAX: Goodspeed, Gepetto, Valdez, Snowden, Betty Crocker FNGs: None COUNT: 5 WARMUP: gepetto 3.7 something miles, betty, snowden, valdez, run to AO THE THANG: Run!! ANNOUNCEMENTS: People can change COT:
Remembrance Ruck
AO: Sawmill Q: Rudder PAX: Betty Crocker, Cheesesteak, Flapper, Rudder, Cheesecake (2.0) FNGs: None COUNT: 5 WARMUP: Hand out Bio’s of Fallen Heroes THE THANG: Rucked 2.5 miles (bearing Old Glory) throughout B’wood stopping every 1/2 mile to do exercise while a Pax read about a military member giving ultimate sacrifice. MARY: A lot of …
Return if the car wash
AO: Sawmill Q: Betty Crocker PAX: Betty Crocker, Frodo, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, Shuttlecock FNGs: None COUNT: 8 WARMUP: SSH, TTT, Merks, Indian run to car wash THE THANG: teams of two. Alternating exercises. 1 pax on curb other on wall. Reps of 10 them flip locations. Til the song changes Race …
Raw 5/22 edition
AO: Raw Q: Snowden PAX: Betty Crocker, Goodspeed, Gepetto, Lemmy, Snowden FNGs: None COUNT: 5 WARMUP: Run to the AO, run around the AO THE THANG: Run to the hills (goodspeed and betty) or run to the neighborhood (lemmy, gepetto and snowden) MARY: ANNOUNCEMENTS: COT:. Thanks to all the F3 men who make life better, …
Hollywood squares
AO: Sawmill Q: Cottontail PAX: Ramjack, Betty Crocker, Gepetto, Cheesesteak, Lemmy, Full Metal Jacket, Goodspeed, Cottontail FNGs: None COUNT: 8 WARMUP: Two posted for a beat down. SSH and such. THE THANG: mosey to playground. 3 rounds of: 5 pull-ups, 10 dips, 15 split squats. Mosey to church lot for 4 corners. 5 stops, 10 …
Rain is 1.5 multiplier
AO: Kudzu Q: Rudder PAX: Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, The Beast, Betty Crocker FNGs: None COUNT: 7 WARMUP: N/A THE THANG: Forward movement via Running/Rucked MARY: FMJ probably did some merkins. So…. ANNOUNCEMENTS: Goodspeed doing off-books Murph next Friday. Remembrance Ruck Memorial Day (with patch!). COT: Prayers for gratitude!
For relaxing times. Make it Raw time
AO: Raw Q: Snowden PAX: Gepetto, Lemmy, Snowden, Snowflake, Goodspeed, Cheesesteak, Betty Crocker FNGs: None COUNT: 7 WARMUP: Run to AO, or get to AO and run THE THANG: ultra 4 mile classic. guest appearance from @snowflake COT: Prayers for Chris McDonald’s family and friends and my friend Aileen’s cancer treatment.
3-man Kotterday
AO: Sawmill Q: Cottontail PAX: Goodspeed, Full Metal Jacket, Cottontail, Gepetto, Lemmy, Rudder, Betty Crocker, Valdez, Cheesesteak, Ramjack FNGs: None COUNT: 10 WARMUP: some, stalling exercises as we wait for rudder. THE THANG: mosey to playground, more warm up (still in waiting for rudder). 5 rounds of: 5 pull ups, 10 “Swerkins” (look it …