Author: f3nano

DATE: 2021-10-22
AO: Burg
Q: Ape
PAX: Josh Carter, Bail, Ape, Mater, Dunker, Cutter, Supertramp FNGs: Coup, Spliter, Kia
COUNT: 10
WARMUP: Michael Phelps, Arm Circles, Shoulder Stretch, Cuban Press

THE THANG:
EMOM- 30 rounds.
Each lift starts at 10 reps. If you finish the reps before the end of the minute, add 5 reps to the next set. Go until you can’t complete the reps in the given minute. When you fail, move to the next exercise, starting back at 10 reps. If you complete all of the exercises, start from the top again, but with the end number of reps you had last time. EX: If you failed at 25 reps for the merkins during the first pass through, you start and maintain 25 reps for the merkins without increasing reps.

– Merkins
– Bent Over Row
– Sitting Incline Press
– Curls
– Overhead Tricep Extension
– Prayer Press Front Raise
– Back Widows 2 sec hold

MARY:
Heals to Heavens (45 sec)
Step Through Planks (45 sec)
X-men Crunch (12 reps)
Thread the Needle (8 each side)
Stationary Bike (30 sec)

COT:
Be mindful of what you allow in your head. Focus on God.

Colossians 3:2 (NIV)
Set your minds on things above, not on earthly things.

Romans 12:2 (NIV)
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Proverbs 23:7 (NKJV)
For as he thinks in his heart, so is he. “Eat and drink!” he says to you, But his heart is not with you.

The last verse is taken out of context, but just as I’m not a professional, I’m also not a pastor.

DATE: 2021-10-22
AO: Patriot
Q: Booking
PAX: Speedo (Brad Luring), Bone, Lucius, Fish Fry, Jenner, 2 percent, CableGuy, My Space, Big Short, Sunshine, Ice Tea FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Windmill, Cherry Pickers, Willy Mays Hayes, Downward Dog, Kobra Kai
THE THANG: PAX dividend into 6 groups of 2. Each group rotated between 5 stations of exercises while the last group ran the bleachers. Exercises included merkins, American Hammers, big boy sits ups, calf raises, coupon arm curls, body weight squats, mountain climbers, lunges, elevated merkins, coupon overhead press, coupon squats. PAX successfully completed 2 full rounds of each station. MARY: LBC, Flutter Kicks
ANNOUNCEMENTS: The Grunt, Cornhole Tournament, various Thanksgiving Day races around town
COT: Never underestimate the unknown impact you have on kids. Q shared story how he has brought his 2 young boys (7 and 10) to F3 for 2.0 workouts and younger son then on his own led the warmups at his soccer practice, repeating what he saw at F3. Positive influences have great unintended consequences.

DATE: 2021-10-21
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
SSH, The Chinook, Michael Phelps, Imperial Walkers, Side Skating, 2 laps around the blacktop, HK/AK on the sides, Frankenstein, Cherry Pickers, Merkins with Shoulder Taps, Windmills

THE THANG:
10 minutes of EMOM with coupons
• Biceps x15
• Step Ups x10
• Pull Up 15

Coupon-a-side on the blacktop

Second round of 10 minutes EMOM
• Two Side Merkins 8
• Coupon Squats x10
• Dips x10

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Windshield wipers x 20
• LBCs x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Third Thirsty Thursday is tonight 6:30pm
The Grunt has moved to 11/6

COT:

DATE: 2021-10-20
AO: Patriot
Q: 2 percent
PAX: Fish Fry, Maguire, Ice Tea, Sunshine, Flipper, Wedding Singer, Spokes, CableGuy, Big Short, Lucius, Jenner, Speedo FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billies, Arm Circles, Michael Phelps, Willy Mays Hays, Downward Dog THE THANG: Lots of mosey-ing with some exercise s sprinkled in. Mosey to the stadium stairs.
Mosey to the pull up bars. 3 PAX at a time, 10 reps each, as the remaining PAX gazed fondly and admired their strength while performing toe taps, Peter Parkers, body weight squats and break dancers. 2 rounds.
Mosey to the poorly constructed amphitheater that lacks a proper stage. Box jumps up to the top. 15 Dips. More box jumps. 15 Derkins. Another round of box jumps. 15 Dips.
Mosey around the school to the bike racks. PAX performed their best impression of a human centipede and bear crawled through the racks. Mosey to the handrails, 15 Australian Merkins. Mosey to another set of bike racks, 15 dips.
Mosey to the bottom of the steep hill with the traffic circle. 2 PAX sprinted to the first lamppost and back while the remaining PAX gazed fondly in a forward leaning rest position and admired their speed. Alternated between plank and Al Gore. Mosey back to the stadium for Mary.
MARY: 10 box cutters. 10 Nolan Ryan’s each side.
ANNOUNCEMENTS: the Grunt 11/6, 2ndF happy hours, The Chad 1000 COT: “Mental toughness is to physical as four is to one.”-Bobby Knight.
Hopefully this morning was the hardest physical thing you will do all day. What will the hardest mental obstacle be for you today and how will you overcome that challenge?

DATE: 2021-10-21
AO: Farm
Q: Sparky
PAX: Infinity, Chile, Matthew – Running Man
FNGs: G Force (FNG)
COUNT: 5
WARMUP: Side Straddle Hops, Bean Pickers, Michael Phelps, arm raises, jog around field

THE THANG: up and backs, merkins, touchdown squats, planks, wall sits, erkins, bench dips, buried face, Moroccan Night Club

MARY: LBCs, Penguin crunches, American Hammers

ANNOUNCEMENTS:

COT: Navy Seals that make it through Hell Week rend to be those who set short term goals- they just want to make it to breakfast. Those who drop out were trying to get through the whole week. When faced with a difficult task, break it down to short term goals to stay motivated.