Author: f3nano

DATE: 2021-07-02
AO: Loco
Q: Mater
PAX: Banjo (WV), Ape, Flame, Supertramp, Bail
FNGs: Melon, Scalps, Kia
COUNT: 9
WARMUP: 5 Burpees / Cherry Pickers x 12 / 5 Burpees / M.Phelps x 12 / Calf Stretch / 10 Burpees / Empire x 12 / WVs x 12

THE THANG: AMRAP –
Block Run (1/3 of mile)
10 Burpees
10 Coupon Curls
10 Box Jumps
10 Burpees

MARY: To the song Flower by Moby – Leg Lift Challenge. Keep legs up the whole time. Go Up when up is called, down when down is called. If your legs hit the group Penalty 2 x Burpees

ANNOUNCEMENTS: THE BURG LAUNCH FRIDAY 7/23.

COT: Burpees Suck, but there is plenty of people the wish they could do it. In F3 Lowcountry (SC) there is a founding member COACH K that wishes he could be at an F3 workout. He has cancer and is about to start chemo. He has to take a break from working out while he fights cancer. F3 Lowcountry is doing 25 burpees a day in his honor and while they may suck just remember he wishes he was doing them with you right now.

DATE: 2021-07-02
AO: Patriot
Q: Lucius
PAX: Bone, CableGuy, Booking, Short Sale, Fish Fry, Wedding Singer, Lazlo FNGs: None
COUNT: Eight Strong
WARMUP:
SSH; LBACs; Michael Phelps; Cherry Pickers; Rockettes; Down Dog; Cobra Kai; Merkins; Moroccan Night Clubs. 400 m Mosey.

THE THANG:
The PAX split into pairs, then ran around a series of cones marking the outline of an AMERICAN flag on the Patriot field. PAX performed 10x (IC) exercises at each cone, including: CB Squat Thrusters; CB Atlas Shrugs; CB Swings; Magellans (with CB); BWS; Alternating Shoulder Taps; Mountain Climbers; Merkins; and Carolina Dry Docks. Repeat for 30 minutes.

While performing these exercises, the PAX listened to a fantastic playlist of patriotic songs. They performed a “Happy-Birthday-AMERICA” burpee each time one of the following words was sung: “AMERICA;” “AMERICAN;” “USA;” “GOD;” “COUNTRY;” “FREEDOM;” or “FREE.” Playlist included: “God Bless the USA (I’m proud to be an American);” “R.O.C.K. in the USA;” “Born in the USA;” “America the Beautiful;” “Living in America;” “Made in America;” and “Ain’t that America.”

After returning their CBs, the PAX sang our national anthem. While performing a balls-to-the-wall handstand.

MARY:
17 Flutter Kicks; 76 LBCs

COT:
In preparing for this Q, YHC listened to a lot of music about AMERICA. Much of it focused on familiar themes — family; particular places/towns; and the burdens borne by our military. But another theme emerged — the ideals of fairness, freedom, and openness to which our country aspires. As you enjoy this Fourth of July Weekend with friends and family, consider how you can work to bring these aspirations to reality in our community. Happy Birthday, America.

DATE: 2021-07-02
AO: Loco
Q: MicroChip
PAX: Bolt, CrotchRocket, Dial-tone, Shute, Brisket, Bobcat, Hoff FNGs: None
COUNT: 8
WARMUP: Random Warmups

THE THANG: “The A Street Hill Ladders:
Start w/ 1 Double-Merkin Burpee at the Top
Run down to the bottom
Do 10 WWI Situps
Run to top and do 2 Burpees and repeat the ladder

MARY: 8 PAX members chose their favorite core activity!

ANNOUNCEMENTS: June 23rd The Burg Launch!

COT: Independence Day – Greatest country in the world!

DATE: 2021-07-02
AO: Sparta
Q: Lightyear
PAX: Switch, Hightower, Maj. Payne, Zeus, El Niño
FNGs: Bluegrass
COUNT: 8
WARMUP: With a light drizzle starting, the PAX moseyed around the track performing some walking lunges, high knees, and side lunges. PAX ended their warmup with a round of Eskimo Merkins
THE THANG: At Maj Pain’s request, today we set out to answer the question of “how many burpees is too many burpees?” At least that’s how YHC interpreted his quest for burpees. Bottom line, quick answer is 150. As the rain increased, PAX performed 50 Burpees and 50 Sit-ups & jogged 400 meters, 40 Burpees and 40 Sit-ups & jogged 400 meters, 30 Burpees and 30 Sit-ups & jogged 400 meters. YHC’s time management got away and PAX ended the beatdown with 30 Burpees… so 150 to kick start the morning! ANNOUNCEMENTS: get out to old town and support the upcoming launch!
COT: We’ve all heard “as iron sharpens iron, so does one man sharpen another”… take a deeper look at what it’s really saying. Yes, we make ourselves better together… but the process for sharpening one another is hard and can be uncomfortable, just like iron striking iron. It creates friction, sparks fly. Do the uncomfortable thing; EH someone, reach out to a brother and let them know you’re here for them.

DATE: 2021-06-29
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Deflator, Jonathan E. Crittenden, Momentum
FNGs: Rogue (FNG), Flipper
COUNT: 7
WARMUP: Side-straddle hop, air squats, lunges, Michael Phelps, hurdler stretch, butterfly stretch.
THE THANG: Mozzied to the pier. Pyramid of the following: 1 absolution, 10 air squats. Added 1 absolution and 10 air squats each round. Maxed at 3 and 30 then back down to 1 and 10. Mozied to the nearby steps. Split into two groups. While one group ran up the stairs and did ten dips at the top, the other group worked on 100 Merkins, 100 flutter kicks (4-count), 100 lunges (4-count). Mozied to the baseball stadium and back to the flag doing Indian Runs. MARY: Burpees, low planks, dolphin kicks, side lunges, Freddie Mercuries.