Author: f3nano

DATE: 2022-01-21
AO: Atlantis
Q: Rogue
PAX: Hammerhead, Rogue
FNGs: None
COUNT: 2
WARMUP: SSH, DQ, MP, HBW, MC, SSH
THE THANG: 5km around the AO with intermittent merkins and some stairs MARY: LBCs
ANNOUNCEMENTS: None
COT: In lieu of my old man’s 76th birthday tomorrow, I have been meditating on this: Remember and honor thy father and mother in life, in memory, in legacy. (Ex. 20:12, Eph. 6:2). Tell them thank you and give them your love.

DATE: 2022-01-21
AO: Sparta
Q: Pop Fly
PAX: Nano, Ashe, Roddick, Sheldon
FNGs: None
COUNT: 5
WARMUP: Ran a lap, SSHs, WMHs, Michael Phelps, Supine Rockettes THE THANG:
Lap 1: 10x Burpees, Run 100M, 20 Merkins, Run 100M, 20 Squats, Run 100M, 20 BBSs, Run 100M
Lap 2: 10x Burpees, Run 100M, 20 Carolina Dry Docks, Run 100M, 20 Speed Skaters, Run 100M, 20 LBCs, Run 100M
Lap 3: 10x Burpees, Run 100M, 20 OH Arm Claps (IC), Run 100M, 20 Jump Squats, Run 100M, 20 Heels to Heaven, Run 100M
Lap 4: 10x Burpees, Run 100M, 20 HR Merkins, Run 100M, 20 1.5 Squats, Run 100M, 20 Flutter Kicks, Run 100M

10 Burpees and Run one more lap at PAX pace

MARY: X-Factors, Freddie Mercuries, Penguin Taps, Rocky Situps, In-n-Outs

ANNOUNCEMENTS: ARC, Wreath, Burden Run, 2F event in Feb

COT: F3 helps you keep pushing forward

DATE: 2022-01-20
AO: Freestate
Q: Deagle
PAX: Horshack, ShowMe
FNGs: Dungeon Master
COUNT: 4
WARMUP:
SSH, Imperial Walkers, Merkins, Hairy Rockets, High Knees IC, Cherry Pickers, Monkey Humpers, Alternating Side Squats, Michael Phelps, Windmills

THE THANG:
The Supervisor, running these exercises
• Curls (250)
• Overhead Press (300)
• Windshield Wipers (150)
• Upward Merkins (350)

Carry these coupons – 4 stops, each stop with one exercise from the Supervisor, rifle carry in between

MARY:
Reverse Crunches, Outlaws, Travolta’s, Little Mermaid, Dying Cockroach, Leg Lift Rosalitas + Flutters

ANNOUNCEMENTS:
Thirsty Third Thursday is now Thirsty Fourth Thursday (next week…)

COT:

DATE: 2022-01-20
AO: Olympus
Q: Pop Fly
PAX: Zeus, Old Bay, Hightower, Lazlo, Nano, Obadiah, Rambler, Faceplant, Juneau, YNAB, Gadget FNGs: None
COUNT: 12
WARMUP: Fellowship Lap and stretching
THE THANG: 4 Rounds of Lunges, Blockees, Calf Raises, and Rifle Carries MARY: Jump Squats, Pickle Pounders, 1 Leg Crunches, Flutter Kicks, Glees ANNOUNCEMENTS: Wreath Clean Up, Polar Bear Plunge, ARC
COT: Andy Laine, like life, is full of surprises. You never know when you’re going to get to the end. Lots of set backs along the way. Just keep moving forward

DATE: 2022-01-20
AO: Mountvernon
Q: Early Bird
PAX: Winklevoss, Fonda
FNGs: Churchill, Bus Stop, Woodshop, Deep Dish, Ultimate Warrior, Azimuth, Miller Time COUNT: 10
Welcome back Early Bird to the Q and he knows how to bring it; shuffle up and deal, it’s deck-of-cards day. Scott has the official waterproof F3 deck of cards with exercises printed on them. You know the rules – clubs = core, hearts = cardio, spades = legs, diamonds = upper body. Number cards + 10 = # of reps, face cards = 25 reps, Ace = 100.

WARMUP: Russian solider, butt kickers, high knees, Don Quixote

DECK OF CARDS:
– 6H = backward run 60 yds
– 3S = 13 Wojo squats (Steve Wojciechowski was fired as coach of Marquette after last season) 3D = 300m sprint
KD = 25 Merkins
4S = 14 alternating side squat
AD = 100 arm circles
8C = 18 luge crunches
3C = 13 high slow flutter kick
4C = heels to heaven leg lifts
AH = 100 SSH
8D = 18 merkin
JH = plank jacks natch
10S = lunge walk 100m, which is far
JD = 25 dips
7S = 17 monkey humper
2S = 12 Bulgarian split squat
QS = 25 monkey humper
7H = bear crawl 50 yds
4H = 400m sprint – 1 lap around the track
6D = 16 wide arm merkin
QH = 25 diamond merkin
3D = Chuck Norris merkin (push the earth down, duh)
5S = 15 standing lunge
6C = 60s low plank
KH = 25 mountain climber

MARY: a sufficient number of spades were drawn to satisfy this requirement

ANNOUNCEMENTS: Happy Birthday Woodshop, welcome back Deep Dish

COT: rain really picked up about halfway through so everyone bolted for dry land.