Author: f3nano

DATE: 2021-07-01
AO: Atlantis
Q: Bratwurst
PAX: Jonathan E. Crittenden, Infinity, Momentum, Deflator
FNGs: Rogue (FNG), Flipper
COUNT: 7
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2021-07-01
AO: Freestate
Q: Deagle
PAX: Deagle
FNGs: Winston
COUNT: 2
WARMUP:
SSH, Hillbilly, Mountain Climbers, The Chinook, Michael Phelps, Hairy Rockets, Cherry Pickers, Windmills

THE THANG:
F3 Poker. each pulled 7 cards, total of 14 exercises with 1 mosey lap between exercises

MARY:
LBCs, Reverse Crunches, Dying Cockroach, Dolly, Protractor, Flutters

ANNOUNCEMENTS:
COT:

DATE: 2021-07-01
AO: Olympus
Q: Zeus
PAX: Glee, Rambler, Dunder, Rooster, slider, Switch, Hoolihan FNGs: Joint Chief
COUNT: 9
WARMUP: SSH, Michael Phelps, Cherry Pickers, Arm Circles, Downward Dog, Cobra Kai
THE THANG: Workout inspired by Maj. Payne who is doing 100 Burpees a day for the month of July. Each exercise 12X each followed by 8 Burpees then run to 20 yard line and back. Each set equals two rounds of exercises. At the end of second 20 yard line half of PAX run around track (1’s) other half of PAX (2’s) runs 3 rows of Bleachers. When 2’s are finished all meet back on goal line for next set. bleachers Bob & Weave w/ Coupon, Coupon Curls, Coupon Swings, Overhead Coupon Presses, Coupon Squats, 1 set of 21’s curl w/ coupon, Incline Merkins w/ Coupon, Decline Merkins w/Coupon. We completed 4 rounds in total.
MARY: Ring of fire. One PAX run around circle of other PAX that are doing Burpees. When the runner gets back to their spot the next PAX run. ANNOUNCEMENTS: No announcements
COT: What you practice and do on a regular basis becomes you. “Practice does not make perfect, Practice makes Permanent.”

DATE: 2021-06-30
AO: Horizon-Ao
Q: Brown Bag
PAX: 3 mile, sticks, Undertow, Old Bay
FNGs: Kombucha, Attaché
COUNT: 7
WARMUP: SSH, Hillbilly, Cherry Picker, WMH, LBAC, Downdog/COBRA
THE THANG: PAX split into 4 groups and ran together to 4 different places around the AO where one timing group would do a run either up and back down a hill or around a loop and the other groups did various exercises, with 2 rounds of running and exercises performed at each of the locations: (1) Derkins; Side hops; and Overhead Press; (2) Dips; SSH; and Overhead Claps; (3) Merkins; Bonnie Blair; Michael Phelps; and (4) Plank; Step Ups; and Don Quixote MARY: Ran out of Time
ANNOUNCEMENTS: Convergence with Patriot on 7/5 at 0700
COT: I have unofficially Q’d the hottest and coldest days of the year so far. It’s fine to exercise in extremes but try to avoid them when dealing with others. Be a Ferris Bueller day!

DATE: 2021-06-30
AO: Patriot
Q: Maguire
PAX: Wedding Singer, CableGuy, citrus, Fish Fry, Sunshine, Booking FNGs: None
COUNT: 7
WARMUP: SSH, LBAC, IW, Cherry Pickers, WMH, Downward Dog
THE THANG:
Line up on goal line. Each round – Run to 10 and back. Run to 20, back. Run to 30, back. Run to 40, back. Run 50, back. Run 100, back. Each time you get back to the goal line do 10 reps of each exercise (so 6x reps in each Round). Rd 1: merkins, coupon curls
Rd 2: Joe Louis, coupon kettle bells
Rd 3: Lunges, coupon around-the-world
Rd 4: Mountain Climbers, coupon overhead press
(modified)
Rd 5: 3 burpees each time you hit the goal line
MARY: Flutterkicks, Snow Devils, LBCs and some stretching
ANNOUNCEMENTS: None. @Bone wasn’t there.
COT: Be present. Holiday time ahead. Phones down. Spend time with those you love.