Author: f3nano

DATE: 2021-12-29
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
WARMUP:

SSH
Mountain Climbers
Don Quixote
Cherry Pickers

THE THANG:

Stations in AMRAP. Time: 4 minutes intervals, 40 seconds on and 20 seconds recovery.

Station setup 1, two rounds

1. Jump rope
2. Derkins (coupon)
3. Al Gore
4. Coupon Curls

Mosey around the field.

Station setup 2, two rounds

1. Coupon swings
2. Big boi situps
3. Coupon squats
4. Merkins

MARY:

Supermans
LBCs
Flutter kicks
Box cutters
Rosalita

ANNOUNCEMENTS:

ARC coming up in February!

COT:

Mixed in with all the mumble chatter. Big one: work hard to pass on your values, not just your rules, to your children. Have you seen Catch Me If You Can? His father failed to teach him the reason for his values.

DATE: 2021-12-29
AO: Patriot
Q: Pop Fly
PAX: Maj. Payne, Bone, Wedding Singer, Spokes, Big Short, Sunshine, Mr. Hand FNGs: None
COUNT: 8
WARMUP: Fellowship Lap followed by: SSH, WMHs, Supine Rockettes, Cobra-Kais, and a few other minor stretches THE THANG: L(egs), A(bs), P(ecks) – 4 Corners
Corner 1: 10 Burpees / Lunge Walk to Corner 2
Corner 2 – L(egs): 20x Squat / Bear Crawl to Corner 3
Corner 3 – A(bs): 20x BBSs / Backwards run to Corner 4
Corner 4 – P(ecks): 20x Merkins / Broad jump to Corner 1

DATE: 2021-12-29
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Kodiak
FNGs: coach hand, arm bar, kombucha, attache
COUNT: 7
WARMUP: SSH, Imp Walkers michael phelps, cherry pickers, WMH, down dog, up dog THE THANG: Fellowship lap
DORA (100 merkins / 200 squats / 300 LBCs) teams do 10 burpees after completing a a set – Soccer field matriculation
– Lunge walk 10 yards down the field
– 10 burpees / 20 mountain climbers IC / 30 hand-release merkins / 40 LBCs (? – blacked out at this point) – Ring of fire: 5 calf raises per pax, 4 merkins per pax
MARY: Body saw x 2, LBCs
ANNOUNCEMENTS:
COT: Monthly challenges are a good way to, ahem, challenge yourself and create a new habit: meditation, no phone after dinner, connect with family, eating better, sleeping better or physical F3 stuff like #monthlychallenge

DATE: 2021-12-28
AO: Freestate
Q: CashOnly
PAX: Deagle, Winston, ShowMe, Butter
FNGs: None
COUNT: 5
WARMUP:
· 12 reps each of:
· SSH– IC
· Arm circles – IC
· Cherry Pickers – IC
· Michael Phelps – IC
· Imperial Walkers – IC
· Run around the blacktop x2
· Windmills – IC

THE THANG:
· Day 1: 1 Burpee
· Day 2: 2 Star Jumps, 1 Burpee
· Day 3: 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 4: 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee · Day 5: 5 Merkins, 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 6: 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 7: 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 8: 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 9: 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 10: 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 11: 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 12: 12 Carolina Dry Docks, 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee

Work way up to Day 12, then repeat 12 and work back down to Day 1

MARY:
· Reverse Crunches x 12 IC
· Dying Cockroach x 12 IC
· Plank-o-Rama

ANNOUNCEMENTS:
COT:

DATE: 2021-12-28
AO: General
Q: Lucius
PAX: Bone, Hard Knox, Maj. Payne, Mr. Hand, Toolbox
FNGs: None
COUNT: 6
WARMUP: SSH, Windmills, Downward Dog, Cobra Kai, 6-Count Bricklayer Merkins, Mosey, LBACs, Moroccan Night Clubs

THE THANG:

Sandbag Hand-Over-Hand Pulls (with 15-Foot Chain), Sandbag Clean and Toss, Bear-Crawl Sandbag Pull-Throughs. Race toward the cones, then back. First PAX to reach the cones won.

Sandbag-Weighted Squats, Sandbag Deadlifts, Sandbag Side-to-Side Pull-Throughs. First PAX to 30 reps won.

Sandbag Hand-Over-Hand Pulls (with 15-Foot Chain), Sandbag Clean and Toss, Bear-Crawl Sandbag Pull-Throughs. Race toward the cones, then back. First PAX to reach the cones won.

Resting PAX performed rest exercises throughout the beatdown: Air Press, Overhead Claps, Plank Jacks, Mountain Climbers, BWS, Lunge Steps, etc. It was restful.

Mosey to Start Point, followed by Faster Mosey (Fosey (?)) to finish.

MARY: Toy Soldiers; 6-Count Bricklayer Merkins

ANNOUNCEMENTS:
Welcome DR PAX Mr. Hand.

The Abominable Ruck Challenge returns 2/19/22. Check out the #mother-ruck-ing channel. Abomination ensured. Great warmup for Greenville NC GrowRuck on 3/25/22.

They also ruck in F3 Puget Sound. Join them for their upcoming 45-lbs-for-45 miles event. It sounds simple.

COT:
Today’s beatdown included some leftovers from recent Qs (Sandbag Hand-Over-Hand Pulls; Sandbag Clean-and-Toss) and some new exercises (6-Count Bricklayer Merkins). As you move into the new year, consider which habits to keep and which to discard. Some leftovers are great, but others don’t age well.