Author: f3nano

DATE: 2022-01-14
AO: Burg
Q: Ape
PAX: Flame, Mater, Tink, Bail, Ape
FNGs: @coldcut @bakingsoda @snookie
COUNT: 8
WARMUP: SSH, M Phelps, Shoulder Circles, Calf Stretch, Shoulder Opener, Single Lap Mosey

THE THANG:
80 Sec on. 30 Sec Rest. 10 Rounds
– 10 Burpees
– (Alternate Between Sets)
* AMRAP Curls
* AMRAP Back Widows

M Phelps x10

45 Sec on. 15 Sec Rest. 3 Rounds. Focus on form. Slow and controlled movement. – Seated OH Press
– Sit-up to Incline Press
– Coupon Row
– OH Tricep Extension
– Mountain Climbers (Switched to Flutter kicks after 1st round)

MARY:
Ran out of time. Skipped Mary. I was going to have us to Pickle Pointers so I guess you’ll have to get those in on your own time.

ANNOUNCEMENTS:
* Coffeeteria next Fri (1/24) at King Street Coffee
* RECORD YOUR BURPEES! F3 Blue Ridge wants bigger numbers as a region! https://f3maba.com/signup/2022

COT:
In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me. I will be found by you,” says the Lord. “I will end your captivity and restore your fortunes. I will gather you out of the nations where I sent you and will bring you home again to your own land.” Jeremiah 29:12-14 NLT

There isn’t any special ritual or process to pray. It’s simply a conversation with God.

DATE: 2022-01-13
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, ShowMe
FNGs: Lefty, Dungeon Master’s (FNG)
COUNT: 6
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop with karaoke on the sides
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Merkins x 15 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC

THE THANG:
Mosey to the parking lot near Stairs of Insanity
Fun at the parking lot…
>From the end of one row of parking spaces:
Bear Crawl forward 2 spaces, 1 Burpee, Bear Crawl forward 2 spaces,2 Burpees, etc. (up to 8)

>From the far end of the row of parking spaces:
Walking Lunge forward 2 spaces, 1 Star Jump, Walking Lunge forward 2 spaces, 2 Star Jumps, etc.

>From the end of one row of parking spaces:
Crawl Bear 2 spaces, 1 Merkin, Crawl Bear 2 spaces, 2 Merkins, etc.

>From the far end of the row of parking spaces:
Reverse Walking Lunge 1 space, 1 Squat, Walking Lunge 1 space, 2 Squats, etc.

MARY:
• Dying Cockroach x 20 IC
• Reverse Crunches x15 IC
• Little Mermaid x 15 each side IC
• Heel Touches x20 IC
• Scissors x10 IC + 10 Flutters IC

ANNOUNCEMENTS:
None today

COT:
Named Dungeon Master’s…

DATE: 2022-01-13
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Chile, Infinity
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
Toe touches
Don Quixote
Arm circles
Side straddle hops

THE THANG:
Dora modified. Run and drop off and pick up 4 cones at the other side of the soccer while you’re partner does the following: crunches
squats
American hammers
Lunges
Glute Bridges
Plank

MARY:
Flutter kicks
Big boy sit-ups
Dirty dogs
Nolan Ryan
Shoulder taps
Rosalita
Penguin crunches
Rope climbers

COT:
Quote from Dan Crenshaw from his book Fortitude.

If you’re losing your cool, you are losing. If you are triggered, it is because you allowed someone else to dictate your emotional state. If you are outraged, it is because you lack discipline and self-control. These are personal defeats, not the fault of anyone else. And each defeat shapes who you are as a person, and in the collective sense, who we are as a people. This book is about actively hardening your mind so that you can be the person you think you should be. It is about identifying who that person is in the first place, and taking responsibility for the self-improvement required to become them. It is about learning what it means to never quit. It is about learning to take a joke and giving others some charity when they make a bad one. It is about the importance of building a society of iron-tough individuals who can think for themselves, take care of themselves, and recognize that a culture characterized by grit, discipline, and self-reliance is a culture that survives.

DATE: 2022-01-13
AO: Highlands
Q: Old Bay
PAX: Old Bay, Toolbox, Trolley, Booking
FNGs: AOL downrange from Tallahassee
COUNT: 5
WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:

Fellowship lap

Buddy Up!

1s – Jumping Spider (20) – 2s – WW1 Sit Ups (25) – Switch

1s – Farmers Carry to the 50 – 2s Burpees – Switch

1s – Double Coupon Shoulder Shrugs – 2s LBCs

All – Clean & Press

Fellowship Lap

1s – Rifle Carry to the 50, 2s Coupon Curls

1s – Coupon Run to 50, 2s Coupon Rows

All – Coupon Grave Diggers

Atlas Shrugs

Sumo Coupon Squat

Fellowship Lap

Coupon Plank Walk Around the World

Chest Press
Overhead Press
Weighted Big Boy Sit Ups
Dirkins
1s Farmers Carry to 50, 2s Coupon Curls

Mary:
Flutter Kicks
Protractor
Freddy Mercury
Plank Saws

Announcements:
Monday – 7am at #horizon-ao & #thepatriot with Coffeteria to follow

@oldbay Polar Bear Plunge Feb 5th for Special Olympics DC – donate or join – link in MumbleChatter/3rd F

@oldbay interested in making Sunday Ruck at Social Distance a perm workout, who is interested?

The Arc – Feb 19th!

COT – MOS

DATE: 2022-01-12
AO: Patriot
Q: Brown Bag
PAX: Bone, Sunshine, Maguire, Wedding Singer, Spokes, Shake and Bake, Lightyear FNGs: None
COUNT: 8
WARMUP: 5 burpees OYO/SSH/IW/Don Quixote/Cherry Pickers/WMH/LBAC
THE THANG: Mosey to Arena and perform 5 burpees OYO, then to bottom of 30th street and climbed the ladder by performing 1 burpee, running up the hill, then performing 1 burpee, repeating by increasing the burpee count until we reached 10 burpees before moseying back to the AO.
MARY: 5 burpees OYO [125 total for the workout] / American Hammer / Superman / LBC ANNOUNCEMENTS: 3F wreath cleanup and Polar Plunge (check slack), ARC
COT: 1 minute of mindful breathing / Nice to get back to an AO I haven’t been to in a while and see familiar faces and some new ones. The Q encouraged the PAX to challenge themselves to get to a new AO or one they haven’t been to in a while before the end of January.