Highlights for the week: Hacksaw and The Streak VQs! Equinox ends this week! New strength AO launching Monday! Keep training for the Crucible! There are only a few weeks left before the best CSAUP in F3 Nation. Immediately following, there will be a Kiwanis pancake breakfast at Blazing Saddle. Bring your family and $5 per person.
Preblast for the Week of 3/10/19
Highlights for the week: Keep training for the Crucible! There are only a few weeks left before the best CSAUP in F3 Nation. Immediately following, there will be a Kiwanis pancake breakfast at Blazing Saddle. Bring your family and $5 per person. Lots of pax doing lots of running across the region. Jump in!
Preblast for the week of 3-4-19
Highlights for the week: Train for the Crucible! There are only a few weeks left before the best CSAUP in F3 Nation. Rumor has it there will be a pancake breakfast at Blazing Saddle for families and finishers of the Crucible. Q-School at Neverland on Friday. Lots of pax doing lots of running across the region. Jump in!
Preblast for the Week of 2/25/19
Highlights for the week: Two VQs (Easily Amused and Black Diamond)! Old Forest is doing a Micro Crucible on Tuesday (run to Sandlot, 20 minute bootcamp, run back). The Sandlot is closed this week. Register for Brew Ruck! Check the lunch schedule at the bottom of this post! Keep up your Equinox work. SYITG! Continue reading “Preblast for the Week of 2/25/19”
Simple yet Effective
THE SCENE: 40 and wet
F3 WELCOME & DISCLAIMER: Yes
WARM-O-RAMA:
To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” do a burpee. While not doing burpees, do SSH. 27 burpees. 5,000,000,000 SSH.
THA-THANG:
Mosey to playground
20 min AMRAP
5x pullup
10x merkin
15x squat
After 20 min, run the .8 mile track
MARY:
Hello Dolly IC
Box-Cutter IC
Reverse Box-Cutter IC
ABC IC
Reverse Crunch IC
Flutter Kick IC
Heel Touches IC
LBC’s IC x infinity
COUNT-OFF & NAME-O-RAMA
5 PAX- Toms, Squeegee, Judah, Mothballs, Bookworm
CIRCLE OF TRUST/BOM:
Remember to give yourself grace today. Prayers for the family of the fire chief who passed away.
MOLESKIN:
Heard at F3: “I never thought I’d say ‘when are the burpees coming?'” and “Sucks for the guys doing The Crucible”
ANNOUNCEMENTS:
The Crucible is coming.
Preblast for the Week of 2/18/19
Highlights for the week: Zero VQs :'( Beast Week at the Levee. Check the lunch schedule at the bottom of this post! Keep up your Equinox work. SYITG! Continue reading “Preblast for the Week of 2/18/19”
Preblast for the Week of 2/4/19
Highlights for the week: King of the Bluff! Blackout and Watchita VQs! 2nd F lunches in your hood! We’ve got a service project coming up on Feb 16. Put the Crucible and Brew Ruck on your calendars. Keep up your Equinox work. SYITG! Continue reading “Preblast for the Week of 2/4/19”
2/1 Long Ruck Preblast
**PHONES WITH NAVIGATION AND INSTAGRAM REQUIRED**
WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. Soybean will serve as QIC.
WHAT:
~28 mile ruck. Bruce has created a list of way points that will be given to us at STARTEX. We’ll have 11 hours to create a nav plan, navigate to each way point, post a pic on Instagram at each point, and get back.
We’ll take 5 minute breaks for every 70 minutes rucked.
WHEN:
Friday, February 1st @ 1800
We will start on time. Do not be late!
WHERE:
STARTEX/ENDEX: Benjamin Hooks Central Library on Poplar. Park in this section of the lot: https://goo.gl/maps/B8n2hN8yUnF2
WHY:
Build strength and endurance. Test gear, nutrition, and technology. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.
WHAT TO BRING:
- Rucksack with a sweet patch
- Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
- 3L water bladder, full
- Hydration/nutrition fuel
- Reflective bands attached to your ruck
- Headlamp
- Smart phone with navigation app and Instagram
- Extra power source is a plus
- Candy is an additional plus
If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.
Preblast for the Week of 1/28/19
Highlights for the week: Sonic and Steinbrenner VQs! Do the 2nd F lunch form! Q Source lunch is moving to the Germantown Whole Foods this week. Put the Crucible and Brew Ruck on your calendars. Keep at the Equinox work. SYITG! Continue reading “Preblast for the Week of 1/28/19”
Preblast for the Week of 1/21/19
Highlights for the week: Interweb VQ! MLK convergence at the Ruins. Put the Crucible and Brew Ruck on your calendars. Keep at the Equinox work. SYITG! Continue reading “Preblast for the Week of 1/21/19”