Author: f3nano

DATE: 2021-10-15
AO: Horizon-Ao
Q: Brown Bag
PAX: sticks, Old Bay, Maj. Payne, Undertow, Kodiak, Magoo
FNGs: Attache
COUNT: 8
WARMUP: SSH, Imperial Walker, Don Quixote, Cherry Picker, WMH, LBAC
THE THANG: PAX took a fellowship lap and grabbed coupons. While listening to some tasty Led Zeppelin tracks:
Every 2 minutes on the 2 minutes, PAX performed the following (4 rounds): Alpo x 8, Vertical Chest Press x 12, Coupon Squat x 16, LBC with coupon x 20
Then, every 2 minutes on the 2 minutes, PAX performed the following (4 rounds): Around the World x 8, Derkin with coupon x 12, Lunge with coupon x 16, Russian Twist with coupon x 20 PAX then performed sprints from endline to midfield and back EMOM x 8
MARY: Plank variations for 40 seconds on with 20 seconds of rest (High, Low, Alternating Arms Forward, Alternating Arms to Side, High to Low); Superman x 12 ANNOUNCEMENTS: 11/6 Ruck and upcoming Cornhole Tourney
COT: I’d been feeling a bit down last weekend but coming to F3 three days this week for the first time in a while has lifted my spirits. I am greatly appreciative of the effort everybody gives to get out there and get after it so early, the creativity the Qs put into constructing the beatdowns, and the time everyone, and particularly the F3 leaders (from Nantan to Site Qs), puts into making F3 so special. Thanks to all for helping me get the Led out this Friday.

DATE: 2021-10-14
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, ShowMe, CashOnly
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Merkins, 2 laps w/ karaoke, Cherry Pickers, Frankenstein, Alternating Side Squats, Michael Phelps, Windmills

THE THANG:
The Supervisor, 5 exercises
• Dips (300)
• Squats (450)
• Merkins (300)
• Reverse Crunches (450)
• SSH (600)

Suicide with burpees at every stop (1-2-3-4-5-6-7-8)

5 minutes of led-stretching

MARY:
• Heel Touches x 20 IC
• Outlaw x 20 IC
• Scissors x 20 IC
• Plank-o-Rama
• Reverse Crunches x 20 IC
• Leg Lift Rosalita x10 IC + 10 flutters IC

ANNOUNCEMENTS:
Tomorrow rafting!!

COT:

DATE: 2021-10-09
AO: Basilica
Q: Rambler
PAX: JoelDoolin
FNGs: Milkman, Dive Bar, Bones, Mercury
COUNT: 6
WARMUP: Shuffle to Park, SSH, General Stretch
THE THANG: Long count flutter kicks, fire line with weights around the park, bear crawls with weight movement, 3 team stations of team member 1 run with weight to other side of park (timer) – team member 2 complete exercise. Repeat 3 times. Exercises for three stations included squats, burpees, merkins. MARY: LBCs, Big Boy Sit Ups, penguins, shuffle back to Basillica ANNOUNCEMENTS: Grunt, Hike, Turkey Trot
COT: Individual prayer / reflection by HIM

DATE: 2021-10-14
AO: Gainesville
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
### Warmup/CoP

Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Arm Circles x14, ic
Imperial Walkers x12, IC
Mosey on to the field

### The Thang

Tabata: The protocol was developed by a researcher named Izumi Tabata in Tokyo in 1996. He found that athletes who performed these extra-intense, four-minute interval workouts five days per week for six weeks increased their anaerobic capacity and VO2 Max (i.e. how much oxygen they could consume during exercise) more than athletes following other protocols. (They also experienced greater metabolism boosts.) And, voila, the tabata workout was born.

20 seconds on, 10 seconds off. 4 min intervals.

– ssh IC, merkins count
– high knees IC, squat to overhead press count
– burpees count, LBCs count

Mosey around the field.

– mountain climbers IC, tuck jumps count
– high plank, low plank
– lunges, shoulder taps

### 6 MoM

12 reps or so of each:

– Big Boi Situps
– Flutter Kicks
– Sweat Angels
– XYs

### CoT

Upcoming AO launch!! Excited to see all the opportunities in the Gainesville area.

DATE: 2021-10-14
AO: Olympus
Q: Obadiah
PAX: Glee, Pop Fly, Hightower, Rambler, slider, Switch, YNAB, Zeus, Gadget FNGs: None
COUNT: 10
WARMUP: SSH, WMH, Rockettes, hillbillies, mountain climbers, down dog, cobra kai THE THANG: three separate sessions
Session 1: partner 1 merkins, partner 2: wheelbarrow, lunge walk, bear crawl, crawl bear 25 yards, run back to switch.

Session 2: two 5-man teams, every yard is a burpee, rickie Bobbie style. On the 5s and 10s sprint across field to switch teams. Probably 20 burpees and 5 sprints per PAX. Up and back 100 yard field.

Session 3: partner 1, 100 yd run, partner 2 burpees then swap. Repeat at 75, 50, 25 yards.

MARY: Quick round of 50 LBCs
ANNOUNCEMENTS: camping Nov 5-7 – see @Rambler, Grunt is Nov 6. Turkey Trot on Thanksgiving Day
COT: Steps of a righteous man are guided by GOD. (Psalm 37:23) Take each step. Do the diligent work, even one yard at a time. Sometime there will be breakthroughs and clarity, sometimes fog, but stay diligent and the LORD will guide and order your life; you needn’t worry or fret.

Happy now @PaxMiner?