Author: f3nano

DATE: 2021-09-01
AO: Horizon-Ao
Q: Old Bay
PAX: 3 mile, Kodiak, Magoo, Old Bay, sticks
FNGs: Attache
COUNT: 6
NOT A PROFESSIONAL – MODIFY AS NECESSARY

Pandora – I hate commercials, too cheap to pay for full service – Every Commercial – Burpees until it stops

WARM UP: – 6am
Little Bitty Arm Circles
Michael Phelps
NightClub
Finkle Swings- leg swings
Side Straddle Hop
Downward Dog – Cobra
Hank Aarron
Cherry Pickers

The Thang: until 6:30

Coupon-a-cides – thanks @horshack

Coupons & Ladders

10, 15, 20 then a half field run

One
10 – Carolina Dry Docks
15 – Big Boy Situps
20 – KettleBell Swings
Fellowship Run

Two
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Fellowship Run w/ Burpee interruption (2x commercial!)

Three
10 – Hernia – Coupon V Up
15 – Coupon Push Up
20 – Lion Kings
Fellowship Run

Four – thanks to @3mile for tagging in (Q juice lag)
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Fellowship Run

Mary:
Flutter Kicks
LBCs
J Lo
Michael Phelps
Bird Dogs
Hip Raises
Plank Jacks

Announcements:
9/11
Monday 2.0 Fun Football Q by @oldbay at 8am
Coffeteria at Duck Donuts?

Count-o-name-o-rama

COT
F3 can be the eye in the storm of life, regardless of the chaos you may find at work or home, F3 HIMs are a steady constant you can rely on in the gloom.

@F3BatonRouge interacted with @F3nation earlier this week on twitter, be on the lookout for any assistance that may be required for our LA brothers

MOS

DATE: 2021-08-31
AO: General
Q: 2 percent
PAX: Booking, Toolbox, Trolley, WebEx, Lazlo
FNGs: None
COUNT: 6
WARMUP: SSH, Michael Phelps, Moroccan Night Clubs, Willie Mays Hayes, Downward Dog, Kobra Kai
THE THANG: Begin with a loop (ideally single-file line leader style) to simulate the grade, followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades. Modifications: We ran out of time to finish all laps but ended up running 2 miles in total and completed grades 8-12 in a speed round format. We also modified kindergarten and did not add them to each round bc pull ups suck and they’re very hard. Just like my experience in kindergarten.

Kindergarten: pull ups
1st grade: air squats
2nd grade: big boy sit ups
3rd grade: Merkins
4th grade: 2 count alternating lunges
5th grade: Carolina dry docks
6th grade: mountain climbers
7th grade: dips
8th grade: jump squat with a knee slap
9th grade: bonnie blairs
10th grade: calf raises
11th grade: monkey humpers
12th grade: Burpees (OYO)
MARY: None. School bell rang.
ANNOUNCEMENTS: 9/11 stair climb, Iron PAX
COT: @trolley closed us out with a prayer for all who are suffering in Afghanistan, Haiti and those who are affected by hurricane Ida.

DATE: 2021-08-31
AO: Delphi
Q: I-Beam
PAX: Rambler, Roddick, Khakis, Glee, Switch, swish, Nano, Bluegrass, Hoolihan, Dunder, Lightyear, YNAB FNGs: Mr. Miyagi
COUNT: 14
WARMUP: SSH, Air Squats, Merkins, Cherry Pickers, Don Quixote, Bonnie Blairs THE THANG: Modified Loredo
6 Rounds, or AMRPA within 30 minutes
24 Air Squats (or 12 IC)
24 Merkins (or 12 IC)
24 Lunges (or 12 IC)
One Lap outside the Field Perimeter
Burpees to bring in the six

MARY: Flutter Kicks, LBCs, American Hammer, Pickle Pumpers (eye contact necessary) ANNOUNCEMENTS: Sept 11 Stair Climb, Iron Pax Week 0 at #Olympus
COT: Army Staff Sgt. Edward Loredo died June 24, 2010 serving during Operation Enduring Freedom. Loredo, 34, of Houston, TX; assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne, Fort Bragg, NC; died in Jelewar, Afghanistan, when insurgents attacked his unit with an IED which was detonated near his dismounted patrol.
He was one of the thousands of paratroopers in jump boots, baggy pants, and maroon berets who jump out of aircraft loaded with a ton of gear and stare danger right in the face. They jump out of airplanes into the worst hellholes on the planet, find terrorists cowering in their caves, take the fight to the enemy, and tread where the timid dare not go.
Loredo joined the Army shortly after HS graduation. He met his wife, Jennifer, in the Army. First Sergeant Jennifer Loredo, Edwardo’s wife, was deployed to northern Afghanistan when she got news that her husband had been killed in southern Afghanistan. Loredo had previously served in Iraq. He died just one day short of his 35th birthday and just weeks before he was to finish his tour in the Middle East.
His family says Edwardo was an adventurer. He adored his wife and family, and he loved to cook for his family. Edwardo is survived by his 2-year-old son, Eddie; his 7-year-old daughter, Laura; and his 13-year-old stepdaughter, Alexis.

DATE: 2021-08-28
AO: Olympus
Q: Rambler
PAX: Zeus, Roddick, Yard Sale, I-Beam, YNAB, CableGuy, Bambi, Switch, swish, Pop Fly, Popeyes, Glee, Jag, Ashe, Sheldon, Booking, slider, Derecho FNGs: Jag 2.0 (Southpaw/Seadog)
COUNT: 19
WARMUP: SSH, Cherry Pickers, On Your 6 Stretch, Cobra Kai, Downward Dog, Warrior Pose
THE THANG: Round 1. Partner 1 Run one horse shoe on track (short of 400M), Partner 2. Exercises across top of horseshoe between 5 equidistant cones. Switch upon partner return. Four segments – Segment 1: Bear Crawl to each cone. @ each cone – 10 Squats. Segment 2: Long jump to each cone. @ each cone 15 Carolina dry docks. Segment 3: Lunge to each cone. @ each cone 5 burpees; Segment 4: Inch worm to each cone. @ each cone 15 SSH. Round 2 – Team 1 and Team 2 zig gag fireline bag toss. Round 3 – Team Fireline Bag Toss. Round 4. Tri-State Olympus Stairs. MARY: Squat Jump, LBC, Leg Lifts, Flutter Kick
ANNOUNCEMENTS: 9/11 Stairclimb – shirts and event. Iron Pax @ Olympus – starts on 9/2.
COT: Quick reflection on time – needing to always track past, present, and future. Important for your 2.0 mental health to understand their lineage/where they came from – to know they are part of a long line of HIMs. Reading of T.S. Eliot. Burnt Norton – No. 1 of Four Quartets. Quick prayer and exit.

DATE: 2021-08-31
AO: Delphi
Q: I-Beam
PAX: Rambler, Roddick, Khakis, Glee, Switch, Nano, Bluegrass, Hoolihan, Dunder, Lightyear, YNAB FNGs: Mr. Miyagi
COUNT: 14
WARMUP: SSH, Air Squats, Merkins, Cherry Pickers, Don Quixote, Bonnie Blairs THE THANG: Modified Loredo
6 Rounds, or AMRAP within 30 minutes
24 Air Squats (or 12 IC)
24 Merkins (or 12 IC)
24 Lunges (or 12 IC)
One Lap outside the Field Perimeter
Burpees to bring in the six

MARY: Flutter Kicks, LBCs, American Hammer, Pickle Pumpers (eye contact necessary) ANNOUNCEMENTS: Sept 11 Stair Climb, Iron Pax Week 0 at #Olympus
COT: Army Staff Sgt. Edward Loredo died June 24, 2010 serving during Operation Enduring Freedom. Loredo, 34, of Houston, TX; assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne, Fort Bragg, NC; died in Jelewar, Afghanistan, when insurgents attacked his unit with an IED which was detonated near his dismounted patrol.
He was one of the thousands of paratroopers in jump boots, baggy pants, and maroon berets who jump out of aircraft loaded with a ton of gear and stare danger right in the face. They jump out of airplanes into the worst hellholes on the planet, find terrorists cowering in their caves, take the fight to the enemy, and tread where the timid dare not go.
Loredo joined the Army shortly after HS graduation. He met his wife, Jennifer, in the Army. First Sergeant Jennifer Loredo, Edwardo’s wife, was deployed to northern Afghanistan when she got news that her husband had been killed in southern Afghanistan. Loredo had previously served in Iraq. He died just one day short of his 35th birthday and just weeks before he was to finish his tour in the Middle East.
His family says Edwardo was an adventurer. He adored his wife and family, and he loved to cook for his family. Edwardo is survived by his 2-year-old son, Eddie; his 7-year-old daughter, Laura; and his 13-year-old stepdaughter, Alexis.