Author: f3nano

DATE: 2021-08-02
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Sparky, Rocky
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Beet pickers
Arm circles
Don Quixotes
Run around outside of soccer fields

THE THANG:
Run in a square, 20 yards x 20 yards. At each corner do the same exercise in increments of 7 (7, 14, 21, 28). Change exercise when you’ve completed each full square. Exercises:
Bonnie Blairs
Arm circles (forward and backward at each corner)
Big boy situps
Push ups
Leg lifts (glutes exercise)

MARY:
Flutter kicks
American hammers
Plank
Penguin crunches

ANNOUNCEMENTS:
@infinity is still out this week. @Chile will Q Thursday, and @Rocky will Q Saturday.

COT:
We can’t always achieve perfection, but we can seek constant improvement.

DATE: 08-1-2021

AO: #thepatriot

Q: @Maguire

PAX: @WeddingSinger @CableGuy @Maj.Payne @Poe @Sticks @Flipper @Lucius @Booking @Obadiah @Roadkill @RedElephant @2percent @Lazlo

COUNT: 14

WARMUP: SSH, IW, Hillbillies, Cherry Pickers, WMH, Downward Dog, Cobra Kai

THE THANG:

* Split into two groups (as there is always a timer) and you are running in between each station around #thePatriot. Keep rotating and do each exercise 2x each

*1st: timer does 30 Air Claps, exercisers do planks

*2nd: timer runs around steps/up stairs, exercisers do step-ups

*3rd: timer does bear crawls, exercisers do derkins

*4th: timer does suicides on basketball court, exercisers do shoulder taps

*set of Aussie push-ups on the way back to the field

*5th: timer does 40 yard jogs up and back and exerciser does the following:

· Block Burpees

· Big Boy Sit Ups

· Block jump over

· Coupon Merkins

· Coupon around the world

· Block Squats

· Coupon Wheezy Jefferson (Movin’ On Up leg lifts)

· Block Curls

*6th: a series of bear crawl and walking on tip toes

Mary – Flutterkicks, Stretching, LBC

COT: Make sure to pull your weight in life for your family, friends, work and personal hobbies/goals. Don’t wait for someone to tell you. Self-reflect a bit and be true to yourself to pull your weight appropriately.

This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.

DATE: 07-30-2021

AO: #thepatriot

Q: @Maguire

PAX: @WeddingSinger @CableGuy @OldBay @Maj.Payne @Bone @Sunshine @Coconut @Flipper

COUNT: 9

WARMUP: SSH, Hillbillies, Rockettes, Cherry Pickers, WMH, Downward Dog

THE THANG:

* Ring of Fire – 5 Merkins

* Mosey lap

* Starting on sideline – do 2x of each of these exercises

– Jog across field and back – 20 Dips

– Backward Jog – 20 Step Ups

– Karaoke – 20 Derkins

*Go To Goal Line – 20 reps of each exercise

– Run 25 & back – Joe Louis

– Run 50 & back – J. Louis, Air Claps

– Run 75 & back – J. Louis, Claps, Wheezy Jefferson

– Run 100 & back – J. Louis, Claps, Wheezy, Merkins

– Run 100 & back – Merkins

– Run 75 & back – Merkins, Wheezy

– Run 50 & back – Merkins, Wheezy, A. Claps

– Run 25 & back – Merkins, Wheezy, A. Claps, J. Louis

*From Goal Line

– 5 merkins then go 20 Yards for the full 100 yards.

– Bear Crawl. Broad Jump. Tip Toes. Broad Jump. Tip Toes.

– Then go back 100 yards

Mary — Spell – 5 more merkins for 200 total – LBC

COT – Thank you @Citrus @WeddingSinger for bringing me out. Offer thanks/gratitude today to someone that deserves it but you haven’t said anything. Sometimes not easier to communicate it, but it is always appreciated.

This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.

DATE: 2021-07-31
AO: Freestate
Q: Winston
PAX: Horshack, Deagle
FNGs: McFly from Cape Fear, NC
COUNT: 4
WARMUP:
Dealer’s Choice

THE THANG:
Touring and appreciating our AO (google earth photo attached…)
1. 4 corners upgraded coupon-a-cide on the blacktop (one moves 2 coupons to 4 corners, others rotate between people’s chair and plank 2. Coupon step ups and lounge walk around the playground of pain 3. Balls against the wall and coupon exercises on the main field 4. Suicide on the tennis court
5. Jacobs ladder with coupons (5, 10 blockies on each step)
6. Jog around the AO

MARY:
Reverse Crunches – Outlaws – Flutters rodeo

ANNOUNCEMENTS:
COT:

DATE: 2021-07-31
AO: Olympus
Q: Zeus
PAX: Maj. Payne, Booking, Switch, Yard Sale, Joint Chief, Grappler, Jenner, Popeyes, Roddick, Brown Bag, Pop Fly, Bone, Old Bay, El Niño, Rooster, Sheldon FNGs: None
COUNT: 17
WARMUP: Led by Zeus- SSH, Michael Phelps, Cherry Pickers, Willie Mays Hayes, Arm Circles, Hillbillies, Downward Dog, Cobra Kai THE THANG: Major Payne- Major Payne- in parking lot:
– 50 x Merkins + 1 run up the hill
– 50 x Body Weight Squats + 1 run up the hill
– 50 x Mountain Climbers + 1 run up the hill
– 50 x Lunges in cadence + 1 run up the hill
– 50 x Burpees + 1 run up the hill
Zeus- Mosey to field- Partner up. One on goal line, partner behind goal line. Pax on goal runs 5 yards and back to goal line. Partner then runs to 10 yard line and back. Continue running pattern until last man runs to opposite goal line and back. 51 Standing flutter Squats Led by Zeus, Roddick, and Pop Fly
Zeus- Stadium stairs relay race. 4 sets of 4 Pax line up at stadium stairs (2 sets= Team Zeus & 2 sets = Team Major Payne) for best of 4 race. Ended in a tie. MARY: Zeus-Ring of fire hold plank while two Pax Bear Crawl around ring. Major Payne- 51 Flutter kicks in Cadence
ANNOUNCEMENTS: 2nd F gathering at Glory Days in Burke on Thursday 8/5.
COT: Words of Wisdom from Zeus “Respect”- Wisdom spoken into my life from my mom when I was 25. She was a single parent that raised me and talked to me often. She was always ready to give good healthy life advice when I needed it. RIP Mom. These were her words: Realize your purpose, be great, be human, be yourself and don’t die wondering what happens next but knowing that you left the best of you behind. Words of Wisdom from Major Payne “Respect”-
F3 inspired me when I started attending workouts in Chapel Hill, NC and helped me through some tough times while there. I knew it had to be part of my life here in the capital, and the fact that it was part of my life helped me through the pandemic for sure. I know whenever I come out to a beatdown, it’s going to make my day better so that I can deal with whatever adversity I face throughout the day. It makes me more capable, more tolerant of craziness and just a better husband, father, brother, son and person in general. And when I fall on my face, as we all do on occasion, I know I have my brothers to pick me up. Thanks to God and thanks to all the PAX for that! Aye!
Words of wisdom from our most senior PAX Joint Chief “Respect, Respect”- In my Air Force career, I enjoyed the camaraderie of group workouts and brothers pushing pushing one another to do better. I thank Slider for the invitation to join F3 when I was going through some dark days of COVID isolation that led to backsliding on my workouts. F3 has helped me renew my fitness regimen as well as my mental and Physical health. I now have an 8 month old grandson. Every workout will give me more “Grandpa” time! I am energized by all my F3 brothers to keep working out, and if a 61 year old Grandpa can motivate just one Pax to stick with it, I will be a happy man! So keep at it men, for your mental, physical, and spiritual health!!! Close out prayer led by Joint Chief.