Tag: Square

Reindeer Games

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4 PAX Rucked 4.3 miles in the early morning fog

21 PAX posted to play some Reindeer Games including three Down Range PAX! The fog was thick and Rudolph didn’t show up to play any games…Again.

PAX: Chappie (Milton, DE), Texas Ranger (F3Carpex), Net Minder (F3 Kentucky) Baymax, Inspector, Garden State, Turnpike, Granola, Sunspot, Big Blue, Square, The Mule, Patches, Suprise, Maurader, 10AC, Burbon, Magneto, Meatball, Skater and Eagle(Q)

Warm-Up:
Arm Circles – Front – 25 IC
Arm Circles – Back – 25 IC
The Motivator

The Games:
Mosey to the field
Seated Hip Walk Race about 25 meters
20 and 40 Pound Sandbag Weave
20 and 40 Pound Sandbag V-Sit Pass
20 and 40 Pound Sandbag Over-Under Pass
PAX Left Arm Plank
PAX Right Arm Plank
Mosey to the Pavilion
Dice Roll Game: PAX Roll 2 Dice and lead the resultant predetermined exercise: 25 Merkins IC, 25 Monkey Humpers IC, 25 Monkey Humpers IC, 25 Merkins, 25 Calf Raises IC, 25 LBC IC, 25 Calf Raises,
Mosey around the Field
Played On your Butt, On your Belly, On your Feet.

Mary:
Various Stretching

14 PAX #Coffeeteria

MOLESKIN:
Great time playing some games today guys! Wow, a record turnout of PAX posted to end the year right, have a safe New Year!

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Chain Gang and Playing Cards

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15 PAX posted, did their time, and got released from the sandbag chain gang workout

PAX: Baymax, Inspector, Garden State, Turnpike, Granola, Sunspot, Big Blue, Herbie, Square, The Mule, Fridge, Patches, 10AC, Magneto and Eagle(Q)

Warm-Up:
Various Streches
Arm Circles – Front – 15 IC
Arm Circles – Back – 15 IC
The Motivator

The Thang:
Half the PAX Split up and did the F3 Deck of Cards focusing on Proper Cadence Sequence. Man, why do Aces seem to always appear quicker in a workout deck then in a game of cards?

While half the PAX were playing with cards, the other half of the PAX walked the carabiner linked 40 pound, 50 pound, 50 pound, and 40-pound sandbags around the 1/2 mile loop of the park. We farmer carried, overhead carried, lunge walked and farmer carried our weighted coupon around the park.

The PAX did a switcheroo and repeated the process.

The PAX got back together and continued playing cards. Four PAX were pulled out and the sandbags were unlinked. The Four PAX each grabbed a sandbag, did a sandbag clean and press, then chucked their sandbag. Repeat for 100 yards and shoulder carried their sandbag to the start point. Continue playing cards and while everyone took their turn on the sandbag 100-yard fun.

Mary:
Duck Jousting – Fridge is still the champ!

MOLESKIN:
Great effort today guys! Time to sign-up for the next GROWRUCK!

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F3 Harrisburg PA Launch is Official! Bringing the Boom to the Harrisburg Gloom.

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Back Blast 9/28/2019 – Official Launch of F3 Harrisburg PA!

7 PAX: Ezekiel, Geppetto, Square, Baymax, Sunspot, Flintstone, Hershey Kiss

The Thang:

Warm-Up-
Windmills
Merkins
Imperial Walkers
Arm Circles
Side Straddle Hop

Special Pearls on a String: 
Mosey to playground
Pull-ups
Burpees
WWII
Air squats
Flutter kicks 

Mosey to fountain 
Burpee Hop-UPS
WWII
Air squats
Flutter kicks 

Mosey to Civil War Museum Field
Hill-Derkins
Side shuffles
Kariocas
Tapiocas
Bear Crawls

Mosey to Amphitheater
Derkin Cash Out

Mosey to Parking Lot
Mary
LBCs
Freddie Mercuries
WWIIs
Flutter kicks 

So thankful for an awesome launch this morning!  

7 PAX brought the #BOOM to the #Gloom!

We had travelers from North Carolina, support from F3 Lanco, and Harrisburg locals. 

Everyone who came out pushed hard to meet the #DownPainment head on. 

Great workout with great views and great company. Followed up by fellowship at Coffeeteria with all 7 PAX.

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Team Assessment

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05.11.2019

9 PAX showed up for some very fair Team Assessment themed eggs-ercize.

Q: Tattoo

Warm Up:
SSH x 10 IC
Toy Soldiers x 10 IC
Windmills x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
8 Count Squats x 10 IC

Mosey to get cinder blocks.
Overhead carry w/ cinder blocks 400 m
Derkins x 10 IC
Walk w/ cinder blocks 400 m
Derkins x 10 IC

*not pictured – cinder blocks

The Thang:
Split into 2 teams.

Each team had 3 bowling balls, 4 cinderblocks, and 1 60 lbs sandbag.

The goal: be the first team to transport all objects 100m to the opposite end of the field.

Rounds 1 + 2: Run
Round 3: Crab Walk
Round 4: Low Crawl

It pays to be a winner.
Loser’s penalty = 10 burpees.
Winners plank while they watch.


The catch: every PAX had to carry an egg the entire time. If your egg broke, 20 extra burpees for everyone.

4 eggs broke.
Each PAX ended up doing 100 burpees.

Way to go to all the PAX. Don’t be surprised when you wake up tomorrow feeling sore in muscles you never knew you had.

#PaRising

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Won’t get fooled again.

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3.23.2019



A couple weeks ago, Hershey Kiss had us all fooled into thinking we were doing the Murph.

Because everyone was so upset that we did a different workout (and because Memorial day is only 2 months away), it only felt appropriate to actually do the Murph.



PAX: Garden State, Square, Herbie, Inspector, Tattoo (Q)

Warm up:
SSH – 10 IC
Imperial Walkers – 10 IC
Hillbillies – 10 IC
Mountain Climbers – 10 IC
Lunges – 10 IC, alternating legs
Overhead Claps – 10 IC

The Thang:
Murph
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run

Number-O-Rama, Name-O-Rama, COT:
Thoughts and prayers for Sunspot and Eagle who are at #GrowRuck this weekend and Inspector’s wife.

Awesome job to all the PAX today! Even though we didn’t get the warm Spring weather we anticipated, everyone pushed hard and finished strong.

Tattoo, out.

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Drainage Bowl Bowling

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03.16.2019

11 PAX showed up on a blustery day to celebrate Tatoo’s #maniversary with a game of bowling.

Everyone pushed hard, no one got struck by the bowling ball, and we witnessed Fridge and Turnpike wrestling.

PAX: Sunspot, Eagle, 10AC, Marvel, Spuds, Square, Fridge, Turnpike, HK aka Hershey Kiss, #FNG Blockbuster, Tattoo (Q)

Warm up:
SSH – 20 IC
Toy Soldiers – 10 IC
Arm circles – 20 IC forward, 20 IC backward
Windmills 10 IC

Mosey to get bowling balls
Mosey to the drainage bowl

The Thang:
Partner up //
Roll bowling ball down hill and carry back up w/ Merkin ladder, 1-20 (210 total, each PAX)
*partner holds Al Gore or does squats while waiting

1 each of the following up the hill:
Crab walk
Bear crawl
Reverse bear crawl
Reverse crab walk

Back with partner //
Roll bowling ball down hill and carry back up w/ WW2 ladder, 10-20 evens (90 total, each PAX)
*partner does flutter kicks while waiting

COT:
Thoughts and prayers for Inspector’s wife, Fridge’s cousin’s family, 10AC’s church, Eagle and Sunspot at Growruck next weekend

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Dance to the Music

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16 PAX showed up for some musical challenge!

PAX: Wheels, Quigley, Excel, Skater, Eagle, Flintstone, Inspector, Fridge, GardenState, Marvel, Feeny(FNG), Tattoo, 10AC, Bam-Bam, Sunspot, Square(Q)

Warm-Up:
Mozy around the park
Motivator 10-1
Arm circle (IC) X 10
Reverse arm circle (IC) X 10

WO:
Frisbee toss x 16
Cha cha slide plank routine 
Lunge (IC) x 25
Wall squats (time length varied determine by Q) x 2

Mary:
Leg lever with “Bring Sally Up” music
Side planks (IC) x 10
Opposite side planks (IC) x 10
LBC (IC) x 10
Finished with 4 rounds of Duck Jousting.  The winner (Tattoo) chose the winning WO – Burpees x 20

Great job fellas pushing through!

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