Author: f3nano

DATE: 2021-07-24
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, Thanksgiving
FNGs: BradyBunch
COUNT: 5
Yesterday we lost @BlackDiamond to South Africa, today we won FNG @Thanksgiving originally from Turkey

WARMUP:
• SSH x 20 IC
• Cherry Pickers x 15 IC
• Harry Rockettes x 15 IC
• Run around the blacktop x 2 with Side Shuffle on the sides • Arm Circles small and wide each way x 10 IC
• Around the Mountain (plant hands and do Mountain Climbers moving feet around in a wide circle) x 2 Each Way OYO • Windmills x 15 IC

THE THANG:
• Farmer Ted
o First PAX ‘farmer carries’ two coupons one their sides (one in each hand) the length of the blacktop while the other PAX do merkins
o When the 1st PAX reaches the end of the blacktop, the other PAX lunge walk to Meet the 1st PAX who is holding plank o Repeato rotate until all 5 PAX have been the farmer
• Mosey down to the field
• The “Black Diamond” in honor of Black Diamond who said the beatdown doesn’t really start until you do burpees
o Run to 1st base – do a burpee, 2nd base 2 burpees, 3rd base 3 burpees, Home plate 4 burpees, 1st base 5 burpees . . . 10 burpees. • Mosey our way back to the blacktop
• 21 – Basketball
o Every PAX for themselves
o Free throw = 1pt, Inside the arc 2 shots, outside the arc = 3pts o First PAX to 21 exactly puts the coupons away (Winston)

MARY:
• Flutters x 20 IC
• Dolly Tractors (Dollies at each angle called out on the Protractor) x 60 seconds • Reverse Crunches x 15 IC
• Plank-o-rama x 10 count x 5 IC (center, left, center, right, center) • Big Boi Hammers (Sit up and do a hammer on each side) x 10 IC

ANNOUNCEMENTS:
o 20th Anniversary 9/11 Stair Climb (Saturday)
o F3 Nation 10 Year Anniversary 10/8-10 in Wilmington, NC
o The Grunt (Nov 6 or 11, TBD)

COT:
• Name-o-rama
• Name FNG: Thanksgiving
• Coffeeteria

DATE: 2021-07-24
AO: Charlestown-Ao
Q: Lazarus
PAX: Inglewood, Damien, Rigger, Banjo (WV)
FNGs: D’artagnan WV, Agnarr
COUNT: 7
WARMUP:
SSH, Don Quixote’s, Arm Circles, Mtn Climbers
THE THANG:
Thang 1:
Partner, Dora-esque. Ladder down on reps from 11. Pax 1 runs from pavilion to Tennis courts fence (~50 yards) and back. Pax 2, after finishing reps, starts running to close the distance. Where they meet while running, the runner Pax 1 does the next rung down the ladder for reps, while Pax 2 runs to the fence. Continue alternating as distance to fence gets shorter and reps gets fewer.
6 Rounds- Merkins, Iron Mikes, Air Squats, Peter Parkers, Coupon Shoulder Press, Coupon Curls

Thang 2:
Bear crawl fartlek.

MARY:
Each Pax Q’s their own Mary exercise.

ANNOUNCEMENTS:
Do a mini Sasquatch (aka an Ewok) with Capital Region on 7 Aug. 9/11 Stair Climb

COT:
Life is short, spend it on what is important.

DATE: 2021-07-24
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: Buzz, Dictator
COUNT: 4
WarmUp: Don Quixote, Copperhead Squats, Michael Phelps, Beet Pickers, and Merkins.

The Thang:
Seven rounds of the following exercises with coupons, 20 sec each, 10 sec in between: Good Mornings
Curls
Goblet Squats
Dips
Bent Over Rows
Shoulder Press
Reverse Lunges
Chest Press

Mary: Flutter Kicks, Penguin Crunches, Sweat Angels, Australian Snow Angels, Nolan Ryan, and American Hammers.

CoT:
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” – Arnold Schwarzenegger

DATE: 2021-07-22
AO: Olympus
Q: Rambler
PAX: Hightower, swish, Nano, Roddick, YNAB, Monk, Zeus, Mule FNGs: Lassie, Beaker, Pierogi
COUNT: 12
WARMUP: Rockettes, Windmills, Cherry Pickers, Seated Stretch/Rotations, Downward Dog & Ankle Roll, On One Knee Stretch
THE THANG: Round 1 – Run Up/Down Bleacher Stairs – complete 25 Merkins. Repeat Run and complete decreasing number of Merkins at end of each run 20, 15, 10, 5. Reverse down the bleachers and complete 25, 20, 15, 10, 5 SSH at end of each run/rise-fall. Shuffle back to goal line and pick a partner and flour bag. Round 2. On knees – one partner at Goal one partner at 5 yd line. Toss bag to partner at 5 yd goal…bear crawl to 10. While bear crawling, partner completes overhead press. Repeat to 50 yard line. On return to goal, team bear crawls together. One partner pulls bag 5 yards back and passes to partner until return to goal line. Round 3. Fire line with 3 flour bags around the entire football field. Round 4. Starting at goal line complete 2 burpees every 5 yards until 50 yards; sprint back to goal. Round 5. Form tight circle in plank position. Place two bags in front of opposite pax. Remain in plank and as a team move bags in clockwise position for 3 minutes. Changeup direction for another 3 minutes.
MARY: Squat-Jumps, Bonnie Blairs, Crunch to the Air/Legs Up, Freddie Mercury’s, Mule-Led Flutter Kicks
ANNOUNCEMENTS: Met and named 3 new FNGs, Next Saturday is Major Payne / Zeus Birthday Co-Q | 51 on the 731. Leadership call Thurs night. All are welcome.
COT: Read Invictus Poem. Written in 1875 by William Ernest Healey. Message: Strive to make each day a good one no matter what the circumstance.

DATE: 2021-07-23
AO: Burg
Q: Mater
PAX: Shute, Maj. Payne, Cutter, Supertramp, Banjo (WV), Refueler, Jenner, Ape, Flame FNGs: FNG – SPARKLER + C.E. hedgehog
COUNT: 12
WARMUP: Cutter led us! SSH x 20 / Donkiotties x 20 / M.Phelps x 20 / Calf Stretch x 20 sec Leesburg Down Town Tour with 1 x Full Water Bucket.

THE THANG: ‘DORA GOES TO COURT’
Pax’s partners up. 1 partner walks a lap with extra stairs around the Leesburg Court House with 2 Water Buckets while 1 partner works on the following: 100 x Burpees
200 x Merkins
300 x Bench Dips
400 x Air Squat
*each pair completed the reps COMBINED.

MARY: Please forgive me Mary. We ran out of town.

ANNOUNCEMENTS: The Burg is officially launched.

COT: Iron has sharpened Iron. Leadership was formed and a new AO was launched. The PAX overcame challenges together. It works if ya work it!