Author: f3nano

DATE: 2021-09-07
AO: Freestate
Q: Horshack
PAX: CashOnly, Deagle, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Carolina Dry Docks x 10 IC
– Michael Phelps x 15 IC
– Cherry Pickers x 15 IC
– Willie Mays Hayes x 10 IC
– Windmills x 15 IC

THE THANG:
– Fellowship Mosey to Stairs of Insanity
– 4 Rounds x 5 mins Time Trials with an Escalator each round (47 steps per ascent)

DATE: 2021-09-07
AO: General
Q: Lazlo
PAX: 2 percent, Booking, citrus, Jenner, Toolbox, Traveler
FNGs: None
COUNT: 7
WARMUP: moving warmup as the PAX left parts of a deck of cards in a large diamond on the field, from end zone to end zone and side to side. SSH, imperial walkers, cherry pickers, willie Mayes, Moroccan night clubs.
THE THANG: Seven of Diamonds. The PAX did an exercise at a corner of the diamond, then moseyed to the next corner and drew a card. If the card was not a diamond or wild card, repeat the exercise and mosey to the next corner. If a diamond, move back one corner and repeato. If a diamond face card, bear crawl back a corner and repeato. If a joker, crawl bear back and repeato. After making a full lap around the diamond the exercise changed. Exercises were: Lap 1: 7 burpees
Lap 2: 7 Smurf jacks (aka Gary Coleman’s)
Lap 3: 7 Absolutions
Lap 4: 28 BWS

MARY: flutters, toy soldiers, big boys, American hammers

ANNOUNCEMENTS: stair climb!

COT: the Q has been traveling some dealing with family health issues. Everyone is doing fine. The silver lining has been time with family, and reconnecting with old friends. Don’t wait for problems. Reach out for a call or FaceTime or whatever. You don’t need the cloud to get the silver lining.

DATE: 2021-09-06
AO: Patriot
Q: Wedding Singer
PAX: CableGuy, Spokes, Mayberry, Maj. Payne, Big Short, My Space, Brown Bag, Lazlo, Sunshine FNGs: Undertow (couldn’t tag – not a FNG!)
COUNT: 11
WARMUP: SSH, Itty Bitty Arm Circles, World’s Greatest Stretch, Mountain Climber, Merkins THE THANG: Grabbed a coupon and broke into four groups that rotated:
Cone 1 – 10x shoulder tap merkins, 10x squat thrusters, 10x Big boy sit ups, then murder bunny to Cone 2
Cone 2 – 10x kettlebell swing, 10x atlas shrug, 10x coupon core, then backwards murder bunny to Cone 3
Cone 3 – 10x Burpee block jump over, 10 IC Imperial walker, 10x Heels to Heaven, Rifle carry to Cone 1, drop off coupon, run a lap as timer
MARY: American Hammer, side plank leg lift (each side), side plank thread the needle (each side), LBCs, Superman’s, bridges, flutter kicks
ANNOUNCEMENTS: iron pax on Friday, 9/11 stairclimb on Saturday at Lincoln Memorial COT: Sometimes you can wing it, sometimes you have to show up prepared.

DATE: 2021-09-06
AO: Horizon-Ao
Q: Old Bay
PAX: Riot, Lazlo, Undertow
FNGs: 2.0s – Freckles (Undertow), Elsa (Riot), Dangerboy and SweetPetuna (Old Bay) and my M. COUNT: 9
WARM UP: – 8am
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Hank Aarron
Cherry Pickers

The Thang: until 8:40

-Off Season Gym-
LBCs
Merkins
Side to Side Squats
American Hammers
Thrusters

-Two a Days Practice-
Up/Downs – summer football classic
Side to Side – partner up, ten yards apart, throw the ball back and forth as you sidestep down the field, same with karaoke on the way back Bear Brawl
– Like a Football sled during two-a-days, Pax 1 assumes the Bear Crawl position while Pax 2 provides resistance to Pax 1’s shoulders and resists their forward progress Devon Hester
– Two PAX of similar speed, one with a coupon and a small headstart, race 100 yds. 2nd Pax attempts to run down the 1st. 2.0s use football
Sharks & Minnows
– 2.0s race/dodge PAX and score
Matriculating the ball down the field (100 yard race)
– WR1 runs the pattern, QB1 throws
Catch – WR1 Side Straddle Hops while QB1 runs down the field and roles switch Drop – QB1 does 2 Burpees before running down the field
Options
West Coast – Short passes and higher completion percentage
Run and Shoot – Go Big

– Ring of Fire w/ Football Coupon (handoff to next in circle) Merkins w/ ring sprint
High Plank w/ football pull through
Low Plank w/ PAX hurdles

– Game Day –
Ultimate with a NERF Football
Same Ultimate rules
2.0s (11 under) can keep running after catch until tagged

TD
20 LBCs

Mary:
Flutter Kicks
Freddie Mercury
Supermans

Announcements:
none, soccer teams showed up and we cleared the field

Count-o-name-o-rama

COT
– Watched Tokyo Paralympics last night and in addition to cheering USA, my kids had lots of questions about missing limbs, blind sprinters etc. I explained some were born that way, others were injured in war, by illness, car accidents and even one who was injured in a terrorist’s bombing at the Belgium airport.

The important part was no matter their personal obstacles, they kept moving forward, challenged themselves and did their best.

This reminded me of F3, because F3 takes all men, regardless of our flaws, or less than perfect condition, and challenges us to bring everything we can to the table and never quit.

DATE: 2021-09-06
AO: Farm
Q: Infinity
PAX: Rocky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Air Squats, Don Quixotes, Beet Pickers, and LBACs

The Thang:
DORA 1-2-2:
– 100 Merkins / 100m Run
– 200 Squats / 100m Run
– 200 Big Boi Sit-ups / 100m Run

Complete a blend of traveling and stationary exercises, from among the following:

Traveling exercises:
– Bear Crawls
– Lunge Walks
– Frankensteins
– Crab Walks
– Inch Worm Crawls
– Long Jumps
– Burpee Long Jumps

Stationary exercises:
– Merkins
– Lunge-Squats
– Derkins
– Star Jumps
– CDDs
– Bonnie Blairs
– Peter Parker Push-Ups

Mary: Australian Snow Angels, Sweat Angels, Dying Cockroaches, and Side Crunches

COT:
“To lack feeling is to be dead, but to act on every feeling is to be a child.” – Brandon Sanderson, The Way of Kings