2 years ago, I (Sunspot) moved to Lancaster, PA from F3NWInd. Upon moving here, I couldn’t NOT have F3 in my life. We closed on our house and 3 weeks later we had our first workout at Rapho Park. Two unknowing guys joined me, one of which (Inspector), has been here ever since. He rarely misses even with lack of sleep because of a new baby or when he isn’t feeling well. He posts to help be an encouragement to others to post regardless of what is going on. Since that weekend, we have seen a lot of PAX come and go, but we have all became stronger together. We can’t do this on our own, and as a brotherhood, we help each other be better than we were yesterday with each and every workout.

PAX (16): Long Haul, Patches, Chewy, Turnpike, Dr. Suess, Garden State, Squared, Inspector, Uptown Girl, #FNG Caterpillar, Flame, Snoopy, Surprise, Magneto, Baymax, Sunspot (Q)

WARM-UP:

Mosey 1/4 mile

IST x10ic

Mountain Climbers x10ic

Windmill x10ic

Burpees x2 oyo

Merkins x10ic

Burpees x2oyo

Motivator 10-6

THE THANG:

Pick a number from the bowl, that will be your partner for most of the WO. Being our 2 year, PAX of 2 helps things move along. Also, we get better together, so no better way than to be right alongside your brother helping push past that point of wanting to stop. Mosey over to THE PIT!

Upon arrival the PAX found a PILE of coupons (2) GORUCK 40# sandbags, (1) 50# sandbag, (3) 40# regular sandbags, (1) 45# punching bag, MANY cinder blocks. Pick a coupon to share with your partner, only 1 cinder allowed because we had enough of the other coupons. So eight groups all had a coupon, but something was missing……what is that you are asking??? Your fellow PAX who wasn’t there this morning or that EH you have been working on. Sooooo we had 1 extra coupon that had to be taken with us as he is that guy that should be there today. Get him here!

Line up on top of the pit with your partner and coupon.

1 partner AMRAP merkins, other partner take coupon to bottom of pit do 10 burpess and bring coupon back up hill. Flapjack until both PAX completes 2 rounds

Squat thrusts x10ic w/ coupon. Flapjack so each gets the coupon so this equalled 2 rounds

1 PAX AMRAP burpees on top of hill while partner bear crawls down and up hill with the coupon. Flapjack until both PAX completes

Tunnel of Love up the hill and down the hill for 2 rounds

Wheel barrow w/ partner up and down the hill. Flapjack

1 PAX holds Al Gore while partner coupon toss down and up hill. Flapjack till complete 2 rounds.

Put cinders away and line up in 2 lines w/ 4 coupons per line

Indian run 1/2mile with moving the coupons through the group as you move. Got interesting at times but we made it work

MARY:

LBC x20ic

Side Plank-up x10ic/side

Flutter kick x20ic

Merkins x10ic

Motivator 5-1

MOLESKIN:

Whew, what a WO and you MEN pushed hard today. This was not easy by any means, but you all worked together to ensure we got the job done. We never left the lone PAX (extra cinderblock) behind. Don’t forget that! We leave NO MAN BEHIND! Keep talking with your brothers about F3 and the #IMPACT it has made on your life as we all know that lone cinderblock out there that needs F3.

It’s always a pleasure to lead you #HIM of F3 and thanks for following my lead today brothers!

Until next time, Sunspot OUT!

PAX: HK, Marader (FNG), Flintstone, Fridge, Turnpike, Chewy, Patches, Bourbon, Inspector, 10AC, Marvel, Eagle, Tattoo, Dos Equis, Baymax, Squared, Sunspot (Q)

17 PAX avoided the fartsack and game out and got #FarmFit. Here is what we did…

WARM-UP:

Mosey out to power lines and back

Windmill x10ic

IST x10ic

Arm circles x10ic each direction

Monkey Humpers x10ic

Merkins x10ic

THE THANG:

Mosey to barn and grab a bail of hay. Farmer carry across the field.

Partner up and wheelbarrow up and over playground hill

Mosey back to starting point of farmer carry and grab a fire hose and lunge walk halfway to hay bail drop-off point.

Run to hay bail and farmer carry back to fire hose.

Lunge walk hose back and retrieve hay bail.

Mosey to other field…

Tire flips x3 and merkins while you wait (3 rounds)

Hay Bail Roll race, losing 2 teams 10 merkins

Hay bail toss (4 teams)

Mosey back…

Tractor pull

Tug-of-War: best of 3 rounds: losing team 10 burpees

MARY:

Put everything away!

MOLESKIN:

Thanks for Fridge for hosting the #FarmQ at his place and allow the PAX to get creative with a WO and have some fun while we are at it. Welcome to Marater on his first post! What a great first Q to be a part of. Thanks for following my lead today! As always, it’s a pleasure and I’m thankful for each and every one of you.

Until next time, Sunspot OUT!

It had been a few weeks since I was able to post due to baseball tournaments and GORUCK Star Course so I was ready to take the helm for the Saturday #Downpainment.

PAX: Tattoo, Turnpike, Baymax, Eagle, Granola, Squared, Snoopy, Inspector, Wild Thing, Garden State, Sunspot (Q)

WARM-UP:

Follow the leader mosey zig zag up/down thru the pit

IST x20ic

Perkins x20ic

Perfect Squats x20ic

Flying Squirrel x10ic

Motivator x20 (1 round)

The warm-up was all with 20 to celebrate my anniversary with my wife of 20 years on June 7th!

THE THANG:

Pull-ups x5oyo

Toe-to-bar x5oyo

Hanging crunches x5oyo

Repeato 3x’s

Mosey and grab 2 bricks and head to the pit

10-1 ladder: Brick Curls, down hill, brick squats, run across hill and up, Merkins. Do this all the way down to 1

Tunnel of Love x3 rounds

Bear crawl down hill face forward

WW2 x20ic

Bear crawl regular up-hill

Frog hop over legs x2 rounds

Brick Chest press x20ic

MARY:

Flutter kicks w/ brick held up x20ic

Freddy Mercury x20ic

LBC x20ic

Fire Hydrant x15ic/leg

Donkey kick x15ic/leg

Stretch out legs

Plank x2 min

MOLESKIN:

Man the portion in the pit was a challenge with the humidity but everybody powered through. Great to have #WildThing joining us and making the trip from York to get better. Love it! It’s always great to watch a 2.0 #Granola pushing through all these workouts. What an example Eagle is setting having him post and focus on his fitness to be better. Good to see Inspector making it out even with all that’s going on with the new baby.

Let’s make sure we are talking about F3 to all those guys we have interaction with as the summer is our time to grow! Thanks for following the lead.

Until next time, Sunspot OUT!

After looking at all the WOD entailed, I expected at least an hour to complete so I put out the challenge for a 5am WOD to kick the day off right. Until late in the evening there were no HC so I was prepared to roll solo. To share in the love 3 PAX joined to honor our firefighters.

PAX: Fridge, Skater, Sunspot (Q)

FIREFIGHTER HONOR RUCK WOD:

150 – 12″ box step-ups

100m Ruck Drag

50OH Ruck Press

100m Bear Crawl (ruck on)

150m Suitcase Carry

3 mile Ruck as fast as possible

MOLESKIN:

I always wanted to be a firefighter when I was a kid. Granted I think most kids want to do that. Now days there is no way I could stomach what they have to deal with on a daily basis. Hat’s off to the men and women who are out there fighting the good fight each and everyday to help the community. Here is how I looked at the WOD… The step-ups represent that looooong ladder that the firefighters have to take to save innocent people in a 10 story building. Sometimes we can’t carry the people out so we ‘ruck’ drag them out to safety. But when you can carry them, it takes shoulder strenght to ‘press’ them up onto your back. When their is smoke in the room, what did we learn in school??? Stop, drop, and roll. So we bearcrawled our way to find survivors. You carry gear on your back, but you sometimes have to carry another load of gear in so your “suitcase” comes in handy. And well, what would a ruck WOD be without some mileage, so we pounded out some distance. Time taken was 1hr 15min to complete this all.

Great push today Skater and it was great to see you out and catch up on life. I can definitely tell your spirits are significantly higher than they were before. God is good my friend. Fridge, great to have you with as this hopefully was a good release of stress and everything else going on in life. You were quiet but pushing hard, which is a good thing. I hope your back starts to feel better! God will give you strength through all that is upon you right now.

Thanks for working hard with me this morning guys! Only 4 more WOD’s to earn that patch. #GetSome

Until next time, Sunspot OUT!

PAX: Baymax, Sunspot (Q)

I wasn’t travelling so that means it’s time to post during the weekdays. I was thankful to have Baymax join me in the foggy gloom for another round of simple yet effective training. Here is what we did…

WARM-UP:

Mosey

Windmill x15ic

IST x10ic

Arm Circles x10ic each direction

Squats x10ic

THE THANG:

Merkins x40 / WW2’s x40

Merkins x30 / WW2’s x30

Merkins x20 / WW2’s x20

Merkins x10 / WW2’s x10

Conditioning time:

30-30’s

Run for 30 seconds at a high speed then walk 30 seconds

Repeato x10 then walk for 5 min then repeato x10 again

MARY:

No mary time as the bell rang

MOLESKIN:

What a beautiful morning to spend in the gloom of the fog. The WO was simple yet effective. If the rangers do these and get swolled up, well then, us F3 PAX can do the same. I enjoy the simple WO’s at times and hope that Baymax did as well. Merkins are core to any WO so we can always improve on those. Let’s face it, we probably don’t do enough situps either so hey we killed 2 birds with one stone. Oh wait, 3 bird because well conditioning is never fun but you get better because of it. Our hearts will thank us! Thanks for posting and following the lead today Baymax!

Until next time, Sunspot OUT!