Author: f3nano

DATE: 2021-09-01
AO: Loco
Q: Refueler
PAX: Leonidas, Dreamcatcher, Refueler, sticks, Ronaldo, Brisket, Bolt, Dial-tone, Nolan, Gigawatt, Bobcat FNGs: None
COUNT: 11
WARMUP: An Epic warmup by @Bobcat-SSH, Ladders, Michael Phelps, Willie Mays, DD, Cobar Kai THE THANG:
3 Teams
5 minutes/station runways on the field (airport lights)-1)Murder Bunnies 20yds, Farmer’s Carry 200 yards, Stinky Dummy-Bag 200 yards, and Burpee/BearCrawl (stop every 20 yards for 10 Burpees. Teammate gets 1 point for every rep.

MARY:
No Rest- flutter kicks, freddie mercuries, side planks, Baby Crunches (50)
ANNOUNCEMENTS: 9-11 convergenz, IRONPAX, Veteran’s Day Beatdown-Fall, Men’s Conference 9-11 COT: Refueler- leading with GOD

DATE: 2021-09-01
AO: Kodiak
Q: Banjo (WV)
PAX: Rikers, De La Rocha, Anchorman, Shakira
FNGs: None
COUNT: 5
WARMUP:
SSH IC 10x
Introduced the Motivator starting at 8
Cherry pickers IC 10x
Willie Mays Hayes IC 10x
Down Dog OYO

THE THANG:
Cosine. Sprints with reps, the sprints get shorter. 2 pax teams. Pax A sprints to end of soccer field and back while Pax B performs 10 reps. When Pax B completes reps, he takes chase to Pax A. At the meeting point, Pax A performs 9 reps while Pax B makes the sprint to the SAME goal line. The sprints get shorter as the reps ladder down.

A

DATE: 2021-09-01
AO: Patriot
Q: Maj. Payne
PAX: Bone, Wedding Singer, CableGuy, Big Short, WebEx
FNGs: FNG @Target (pronounced TAR-Jay)
COUNT: 7
WARMUP:
• SSH x 10
• Imperial Walkers x 10
• Little Arm Circles x 10 each Forward and Back
• Copperhead Squat x 10
• Mountain Climbers x 10

THE THANG:
Mosey to sideline:
• Bear crawl across / Crawl bear back (plank until the six arrives) • Crab walk over / Lunge walk back (plank until the six arrives)

Mosey around the track and into the bleachers:
• Step-ups x 10 (IC)
• Derkins x 10
• Dips x 10
• Step-ups x 10 (IC)
• Erkins x 10
• Dips x 10

Mosey to around the track to sideline:
• Ski hops side to side – 30 seconds
• LBC x 40
• Ski hops front and back – 30 seconds
• LBC x 40

AMRAPs – Start on the goal line

5 minute AMRAP Circuit 1: Legs
• 10 yd line 5 x Burpees
• 20 yd line 10 x Lunges
• 30 yd line 5 x Burpees
• 40 yd line 10 x Squats

5 minute AMRAP Circuit 2: Abs
• 10 yd line 10 x Big Boy Situps
• 20 yd line 20 x American Hammers (Hard Count)
• 30 yd line 30 x Freddie Mercuries (Hard Count)
• 40 yd line 40 x LBCs

MARY:
• 25 x Flutter Kicks

ANNOUNCEMENTS: @Bone says this month, unlike last, he’ll organize a 2ndF event — so stay tuned! IronPAX Zero Week this Friday at #thepatriot. 9/11 Stair Climb at Lincoln Memorial 0600 – arrive early 0545-ish. If you’re interested in heading down to the F3 10-year, it’s just 37 days away. We’re organizing clown cars now. Sign up is at: https://f310year.com/

COT: Sad Clown Syndrome is what we fight against in F3 — rescuing others from it, but also ensuring we don’t fall victim as well. Getting too ingrained into a constant routine can allow us to become sad clowns, so we need to be intentional about shaking things up and moving outside our comfort zones. Look for ways to make an impact. Impact occurs through service, so look around and find those opportunities. Look on the 3rdF Slack channel. The Afghanistan refugee influx and Ida are two current events in our world that provide ways to serve others. Or simply lead, and gather others up for a service project. Be that light that others need, and simultaneously protect yourself from SCS (Sad Clown Syndrome)! Aye!

DATE: 2021-08-27
AO: Loco
Q: Bobcat
PAX: Nolan, Leonidas, Madonna, Hoff, Dreamcatcher, Ronaldo, Beaver Nugget, De La Rocha, Banjo (WV), Aragorn, Gilligan, Beast, Bolt, Bobcat FNGs: Refueler, Boone, Gigawatt, Mudder, Stitches
COUNT: 19
Thang
Divide into 2 teams
Team 1 performs one station below while Team 2 runs a lap-12 laps ~ 3 miles • Overhead -coupon presses
• Lunges-coupon on back
• Coupon Chest Presses
• Kettlebell swings
• Coupon jump overs Jump rope-continuous
• Ax swings
• Calf raises (weighted optional)
• Coupon Curls
• Man maker burpees
Ab Circuit circle-20 each
• Plank knees to chest
• Grab the ledge/half big boys-hands out front-touch invisible ledge • Straight leg lifts
• Big boy sit ups
• Freddy Mercuries

ANNOUNCEMENTS:
Busy 2 weeks workouts, 9-11 convergenz, IRONPAX workouts
COT: We all have challenges, tough times- Remember GOD is in control- you are not. Keep a prayerful life and help each other

DATE: 2021-09-01
AO: Burg
Q: Shute
PAX: Flame, Tink, Mater, Bail
FNGs: HandyManny
COUNT: 6
WARMUP: SSH, Michael Phelps, Arm Circles, Cherry Pickers, DD, Lerkins, Cobra Kai, victory lap
THE THANG: Partner up based on height and grab a log. Up then down the levels of the parking garage stopping for: – Shoulder Press
– Squats
– Squat & Press
– On 6 Flutter kicks with log held up
– On 6 Chest Press
– Curls
– Bent over rows
– Bed and Breakfast
All exercises done IC and until a little bit past when the PAX looked there might be mutiny. We wrapped up with burpees.
MARY: A little of everything: Australian snow angels, mountain climbers. WWII situps, Freddie Mercury’s, LBCs.
ANNOUNCEMENTS: 9/11 Stair Climb, Monday’s at potential new AO – details coming soon.
COT: It’s hard working together with logs. One PAX moves too fast, the other too slow. Someone is a little taller or has alligator arms and throws things off. It takes coordination and what seems like more effort; however, it would be a lot harder to lift the log on your own and near impossible to do the exercises. With all that’s going on in the world it is important to work together, even though it may seem hard to sync up, we can accomplish much more as a team. Welcome FNG HandyManny!