Author: f3nano

DATE: 2021-10-04
AO: Horizon-Ao
Q: 3 mile
PAX: Obadiah, sticks, Magoo, 2 percent, Poe, Kodiak, Mayberry, Old Bay FNGs: attache kombucha
COUNT: 11
WARMUP: SSH, WMH, Arm Circles, Cherry Pickers, Down/up Dog
THE THANG: Mosey to Patriot to retrieve the coupons and high 5 our Patriot friends. Ricky Bobby – 5 merkins run to front *2 ; 3 burpees then run to front *2
– get coupons
– mosey back with breaks for merkins, squats, triceps extensions, OH press and mumblechatter MARY: Freddy Mercurys, Nolan Ryans, LBCs
ANNOUNCEMENTS:
COT: YHC’s last Q as a 44 year old. gratitude for F3 and all the HIM that show up in the gloom.

DATE: 2021-10-06
AO: Patriot
Q: Lazlo
PAX: Bone, My Space, Lucius, Sunshine, Booking, Coconut, CableGuy, Spokes, Wedding Singer, Flipper, Big Short FNGs: Iced Tea, Terminal
COUNT: 14
Soggy morning. But the Q decided to try to keep us dry until Mary. Then to use the PAX to absorb as much water out of the turf as possible. Pretty effective it turns out.

WARMUP: SSH, Imperial Walkers, hillbillies, cherry pickers, copperhead squats, Michael Phelps, with a few burpees mixed in for good measure

THE THANG:
The PAX split into four groups and moseyed to the 30th St hill. Group 1 (timer): Bernie Sanders to top of hill and jog back. Groups 2, 3, and 4: Merkins, BWS, and big boy sit ups, respectively. Rotate until all have completed the exercises.
Mosey to the Arena.

Group 2 (timer): 3 trips up the stairs, hopping up 1, 2, and 3 steps at a time for the three trips. Groups 3, 4, and 1: dips, toe taps, and balls to the wall, respectively. Rotate until all exercises complete.
Mosey to the bball court.

Group 3 (timer): bear crawl length of court and crawl bear back Groups 4, 1, and 2, respectively: lunges, SSH, and wall sit
Rotate until all exercises complete
Mosey to the field

Group 4 (timer): sprint to 50 and back
Groups 1, 2, 3 respectively: mountain climbers, burpees, and Mike Tyson’s. Rotate until all complete.

MARY: 10x toy soldiers, 10x WWIs (repeato x3)
10x flutter kicks, 10x American twists (repeato x3)

ANNOUNCEMENTS: 2nd f in a few thursdays.

COT: “As the man once said, the harder you work, the luckier you get.” — Ted Lasso

Luck matters. Where you were born, your gender, race, the wealth of your family, or just being at the right place at the right time all impact outcomes. But so does your effort, and that’s what you can control. Make yourself better, physically, intellectually, emotionally, and luck will find you more often than not.

DATE: 2021-10-06
AO: Horizon-Ao
Q: Kodiak
PAX: sticks, 3 mile, Old Bay, Disco, Maj. Payne, Magoo, Poe, Undertow FNGs: @attache @kombucha
COUNT: 11
WARMUP: SSH, Imperial Walkers, Arm Circles, Cherry Pickers, WMH, Calf Stretch
THE THANG: The pax picked up 7 coupons and proceeded to retrieve two recently felled logs from the nearby woods. After (some difficulty in) breaking into groups of 4, two Pax carried a log up and down the nearby hill, switching with their partners upon returning. Meanwhile, the non-carrying pax performed Freddy Mercuries, Mercans and mule kicks. Groups with an odd number carried a standard coupon instead of a log. We completed 2 cycles. The pax returned to the field returning the coupons and stashing the logs for future use. MARY: LBCs, Flutter kicks
ANNOUNCEMENTS: None
COT: Don’t be afraid to try something new, like incorporate some logs into your workout.

DATE: 2021-10-06
AO: Compound
Q: Popeyes
PAX: Roddick, Zeus, Rambler, Stallion
FNGs: None
COUNT: 5
WARMUP: Fellowship laps with some butt kickers, arm circles, high knees, and stretching THE THANG:
#1: 2 people race from side to side while the remaining 3 do a workout. Winner of the race picks the next workout. 5x

#2 Ring of fire merkins while one person ran laps around half the soccer field. 5x

#3 Lunges to the 25 and then sprint to the other goal line and back. Starjacks in between. 2x

#4 Bear crawl to the 50 and then sprint to the other goal line and back, followed by fellowship lap

MARY: flutter kicks, LBC’s, big boy sit ups, penguin taps, and pickle pounders ANNOUNCEMENTS: Grunt, Turkey trot, ruck to Harpers Ferry
COT: We need rest. As we are facing challenges or burdens, let’s get rest to keep going.

DATE: 2021-10-02
AO: Olympus
Q: Yard Sale
PAX: Rambler, Zeus, Popeyes, Glee, YNAB, Joint Chief
FNGs: None
COUNT: 10
WARMUP: Side Strattle Hop, Michael Phelps, Little Baby Arm Circles, Cherry Pickers, Willy Maze Haze, Downward Dog
THE THANG: Partner up starting from one endzone – One partner does Blockies while the other partner runs to the other endzone. Blockies count increases by 5 every 10 yard line. Murder bunny to the next 10 yard line. When partner runs back, switch out to run while partner does the remaining blockies at for current yard line.

Once complete, partners go to opposite ends of the 50 yard line and create 2 new teams on respective side. One person at a time on both teams murder bunnies to the center, places their block down, bear crawls back, while teammates does blockies. Repeat till both teams done

Game of Ketchup – One person at a time on both teams sprints around the football field back to their team while teammates do squats. Try to catch the other team. Do until both teams are done.

MARY: In Cadence – 50 LBCs, 40 Penguin Taps, 20 Suzanne Summers (Both Sides), 30 Pickle Pounders, 20 Flutter Kicks

ANNOUNCEMENTS: The Grunt – November 13th | Start at 7am
COT: Don’t be fueled by motivation, be fueled by drive and discipline.