4 years ago, this thing called F3 planted a shovel flag in Lancaster County, PA. We started with a small and mighty group of 3 PAX and slowly accumulated a few others along the way. Fast forward 4 years and we average 15 guys every Saturday, launched a Wednesday AO, and just recently a Tuesday morning WO! Soon to be more AO’s to keep #GivingItAway . Hats off to all of you for posting every Saturday to be #BetterThanYouWereYesterday and accelerate your fitness. Here is what we did to celebrate:
0530 Pre-Ruck: 11 PAX
Caterpillar led us on a D-Day Ruck WOD with the following:
Ruck 3/4 mile
Ruck Squats x11
Ruck Merkins x11
Ruck Dead lifts x11
Ruck OH Press x11
Rinse/repeat for 7 rounds
Ruck 3/4 mile
0700: Celebration Time
Disclaimer given as it was still kind of dark and off we went…
Eagle and I worked on this Q together to deliver a Co-Q of fun for everybody.
WARM-UP:
Arm Circles x20ic
Circle Arms x20ic
Michael Phelps x20ic
Grass Pickers x20ic
Various Leg Stretches
THE THANG:
*Long mosey to the sledding pit (better name tbd later)
*Eagle wanted to honor his and Square’s first post with this ladder…
*Burpee / merkin ladder 10-1 w/ crawl bear down hill and bear crawl up hill
*Long mosey back to Rapho to the pile of 2000# of coupons. No that is not a typo, there were 2000# of coupons that needed moving
Before we could start moving coupons, since it was a long mosey back, Big Blue led the PAX in various exercises while we waited for the 6. Those were hollow body holds, flutter kicks, LBCs, Freddy Mercury and maybe some other stuff that I’m forgetting. Never stop putting in work!
Split into 2 teams and embrace your 1000# of coupons your team is to move. Each team had 500# of sandbags (1-120, 2-80, 2-60, 2-40, 1-20), 10 cinderblocks, 1-7gallon water jug, 1 slosh pipe. As a team, figure out how you are going to move it to the midpoint of the soccer field.
*Upon arrival, we did 40ic mountain climbers
*Move your coupons the rest of the length of the field
* Squat jumps x40
*Monkey Humpers x20ic
Here it was brought to the attention how one team had lined up their coupons in an orderly fashion, and the other team, well lets just say there was no order. Gave us a chance to talk about GORUCK, and the upcoming GROWRUCK in Nov 2022. Talked about what we are doing right now is a small taste of the event coming up. Discussed meeting a certain standard to keep things in an orderly fashion. The other team during this discussion started moving coupons to get their gear in a much better looking position. Good work Team!
Move coupons the entire length of the field. Yeah buddy, that was a movement!
*Plank while we wait for the 6
*Merkins x20ic
MARY:
Flutter kicks x20ic
Freddy Mercury x20ic
LBC x20ic
Motivator 10-1
Move coupons back to Sunspots truck
MOLESKIN:
WOW! It’s all I can say. We had PAX from F3HarrisburgPA, F3LehighValley, F3Philly, F3ValleyForge all here to celebrate 4 years of impact in Lancaster County. #Kotters to Cedar, Marater, Excel, Toke, Renaissance as these PAX have been out for a variety of reasons. So glad to have all of you back. I look forward to what the next 4 years brings being alongside all these #HIM. Great work today fellas! Too many good things to call each out individually but everybody pushed hard today, followed the core principle of leaving no man left behind and leaving no man where we found them!
Until next time,
Sunspot OUT!