Author: f3nano

DATE: 2021-10-27
AO: Aerie
Q: Rocketman
PAX: Renaissance, judo
FNGs: None
COUNT: 3
### Warmup/CoP

Side Straddle Hop x 12, IC
Michael Phelps x12, IC
High Knees x10
Butt Kickers x10
Mosey to the end of the field

### The Thang

EMOM: An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds.

Repeat each set 3 times.

Set 1:
– Pushups x20
– Copperhead squats x15
– WWI Situps x15
– Dips x20
– Shoulder taps x15

Sprint down the field and back!

Set 2:
– Carolina Dry Docks x15
– Forward Lunges x 15
– LBCs x 35
– Nolan Ryans x14
– Mountain Climbers x14

### 6 MoM

Freddie Mercuries x14
Windshield wipers x10
Dollys x10
Box cutters x10

#### Words of Wisdom

Proverbs 1:8-9
Listen, my son, to your father’s instruction
and do not forsake your mother’s teaching.
They are a garland to grace your head
and a chain to adorn your neck.

Honor those who came before.
Build upon the foundation we’re given.
Leave a legacy to those we are training up.

DATE: 2021-10-28
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Rocky, Chile
FNGs: None
COUNT: 4
WARM UP:
Side straddle hops
Beet pickers
Calf raises
Arm circles
Don Quixotes
Mosey around the soccer fields

THE THANG:
Circle burpees:
Glute raises
Big boy sit-ups
Lunges
Squat
LBCs

At the benches
10 x
15 x
10 x
Erkins
Dips
Step ups
Derkins
Jump ups

MARY:
Flutter kicks
Side planks
American hammers
Box cutters
Plank 60 seconds

COT:
Quotes from Nelson Mandela:
“It always seems impossible until it’s done.”
“Everyone can rise above their circumstances and achieve success if they are dedicated to and passionate about what they do.”
“One of the things I learned when I was negotiating was that until I changed myself, I could not change others.” “A winner is a dreamer who never gives up.”
“Do not judge me by my successes, judge me by how many times I fell down and got back up again.”

DATE: 2021-10-28
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: Lefty, Butter (FNG)
COUNT: 7
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• Swing-Billies x 15 IC
• Frankenstein x15
• 2 laps around the blacktop, karaoke and HK on the sides
• Mountain Climbers x 15 IC
• Shoulder taps x 15 IC
• Windmills x 15 IC
• Hairy Rockets x15 IC

THE THANG:
• 2 Circuit Rounds: 1 person does Jacob’s ladder (1-2) while others do the station o Side Jumps
o Dips
o Decline Merkins
o Plank
o Squats
o Assisted pullups
• Suicide at the tennis court
• Second circuit round
o Step ups
o Carolina Dry Ducks
o Incline Merkins
o Dips
o Air pushes
o Forward lounges

MARY:
• Reverse Crunches x 15 IC
• Scissors x15 IC
• Dying Cockroach x 15 IC
• Travoltas x15 IC
• Outlaw x 20 IC
• Rosalitas x 15 IC + 10 flutters IC

ANNOUNCEMENTS:
None
COT:

DATE: 2021-10-28
AO: Olympus
Q: Pop Fly
PAX: Glee, Zeus, Joint Chief, Rambler, Yard Sale
FNGs: Faceplant
COUNT: 7
WARMUP: Traditional
THE THANG: 3 rounds of station work with the ‘timer’ running up and down the Olympus Stairs MARY: 30x Flutter Kicks
ANNOUNCEMENTS: Grunt, Turkey Trot. Backpacking, Road Clean Up
COT: sometimes a leader has to know when to shut their mouth, even if they are right

DATE: 2021-10-27
AO: Loco
Q: Shute
PAX: ToolTime, Leonidas, Bobcat, Gigawatt, Brisket
FNGs: None
COUNT: 6
WARMUP: SSH, Arm Circles, Michael Phelps, Don Quixotes, DD, Cobra Kai THE THANG:
1. Field of Dreams
a. Toe taps / Mosey
b. Jump Overs / High Knees
c. Squats / Lunge Walk
d. American Hammer / Overhead carry
2. Field of Nightmares
a. Man maker burpees / Murder Bunny
b. Shoulder Press / Bunny Murderers
c. Squat Press / Murder Bunny
d. Coupon Swing / Bunny Murderers
e. Goblet Squat / Mosey to next spot
3. Snakes in the Grass (logs with chains)
a. Hold Plank (2 teams race)
4. Hacksaw Ridge
a. 4×10 Merkins
5. Hacksaw’s Evil Twin
a. Bear crawl
b. Crawl bear
6. The Graveyard
a. Step ups
b. Derkins
c. Bulgarian Split Squats
MARY:
ANNOUNCEMENTS: 1 Year Celebration and Trunk or Treat
COT: Reflecting on the one year mark for this AO. I couldn’t image starting an outdoor workout right before winter. Who does that? We F3 do that! Through the winter we turned sad clowns into leaders. Keep accelerating, keep showing up. Aye!