Author: f3nano

DATE: 2021-10-26
AO: Atlantis
Q: Deflator
PAX: Rogue, Hammerhead, True North, Bratwurst
FNGs: None
COUNT: 5
WARMUP: Jumping Jack-o-Lanterns, Scarecrow Circles, Pumpkin Pickers, Zombie Fighters, thriller burpees, Friday the 13th Merkins, Frankensteins
THE THANG: Mosey around and pass around calling Boo! – the called out Pax then led 3 Burpees, 3 Overhead Claps, 3 O’s (ab exercise). We passed around the Boo! 2 rounds throughout the workout.

Mosey back to the start. Perform descending sets of Burpees, Squats, Werewolf Merkins, Big Boi Sit-ups. Round of 10 each then run around the fake grass “trick or treating”. Back to start and do 9 of each, run, 8 each etc until we got to 1. MARY: I think we did a plank off and then ab mountain climbers. ANNOUNCEMENTS: None
COT: Always keep your old Weinkes handy in case you get tapped to Q at the last minute. Recycling is encouraged in F3!

DATE: 2021-10-30
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
Warmup/CoP

– Imperial Walkers x12, IC
– Michael Phelps x12, IC
– Hillbilly Walkers x12, IC
– Don Quixote x12, IC
– Squat jumps x12

THE THANG

Performed on a large diamond (square). For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Then head back down!

1. 7 burpees, count
2. 14 XYs, IC
3. 21 Big Boi Situps, ups
4. 28 SSHs, single count
5. 21 Squats, IC
6. 14 Nolan Ryans, IC
7. 7 Bonnie Blairs (didn’t reach)

6 MoM

Stretch day!

– 3 count Don Quixote
– Frankensteins
– 3 count cherry picker hold
– Modified frankensteins (IT band)
– Willie Mays Hayes
– Cobra Kai

DATE: 2021-10-30
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, ShowMe, Old Bay, Riot, Booking, Butter FNGs: Chief, Sherlock
COUNT: 11
WARMUP:
12 ssh
12 Bonnie Blairs
12 shoulder tap mirkins
12 lunge walks out and back
12 cherry pickers
2 laps sprints in the ends
12 arm circles x 4
12 wind mills

THE THANG:
“Get down Chief”

Pax in a circle, sprints in place until Q says get down.
Pax completes one burpee, counts it out, repeats to 12

Don’t drop the ball

Pax counts off and 1&2 start at one side of the field about 10 yards apart.
Pair must complete three passes on the way out and again on the way back. Dropped ball is 5 squats. Rest of pax completes exercise until they return. Repeat until everyone has gone.

Exercises:

1) balls to the wall
2) jump squats
3) shoulder taps
4) Carolina Dry Ducks
5) 5th exercise…

Pax plays football
Scored on team 5 burpees
Scoring team 3 burpees

MARY:
12 reverse crunches
12 Freddie Mercuries
12 outlaws x 2
12 lbcs
12 count protractor at 12 degrees
12 count plankorama
12 flutters
12 scissors
12 flutters

ANNOUNCEMENTS:
Next Saturday – The Grunt…

COT:

DATE: 2021-10-29
AO: Atlantis
Q: Rogue
PAX: Infinity, Bratwurst
FNGs: None
COUNT: 3
WARMUP: SSH, Cherry Pickers, Don Quixote, Michael Phelps, Dolphin Claps

THE THANG: A run heavy, light rain workout.

We secured the perimeter of the Navy Yard with a series of stations.

Station 1: One leg Merkin (right elevate), American Hammer, Plank Jacks, flutter kicks, one leg Merkin left elevate, x20 reps each

Station 2: 11s Merkins and four count shoulder presses

Station 3: Up and down every stair at the ball park x4 then stair sprints w/ x5 Peter Parkers at the top and x5 Spider-Man squats at the bottom x3

MARY: High plank for a 30 count

ANNOUNCEMENTS: Veterans Memorial Run event meeting at Lincoln Memorial 0700 on Sat 06NOV See @Infinity for more info

COT: Keep the Faith, find a brother to encourage and challenge and let’s grow the pack

The prayer our Lord taught us to pray:
Our Father
Who art in heaven
Hallowed be Thy Name
Thy kingdom come
Thy will be done
On earth as it is in heaven
Give us this day our daily bread
And forgive us our trespasses
As we forgive those who trespass against us
And lead us not into temptation
But deliver us from evil
(For Thine is the kingdom, the power, and the glory, forever and ever) Amen.
(Mt. 6:9-13, Lk. 11:2-4)

DATE: 2021-10-29
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Disco, Lazlo, Kodiak, Poe, sticks
FNGs: None
COUNT: 7
WARMUP: Side Straddle Hop; Mountain Climbers; Merkins; Jump Squat; High Knees THE THANG: Dora!
CrawlBear/BearCrawl – Prisoner Squats
Frankenstein/Lunges – Kettle Bell Swing
Murder Bunnies/Rifle Carry – Superman Merkins
Karoke – Blockies
Captain Morgan – Coupon Pull-Over w Skull Crusher
Mosey – Coupon Pull through
MARY: Dealer’s Choice around the circle
ANNOUNCEMENTS: Remember to VOTE
COT: