Author: f3nano

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Deconstructed Gleemakers

DATE: 2021-06-24
AO: Highlands
Q: Jag
PAX: Booking, Trolley, Toolbox, 2 percent
FNGs: DRPAX Franzia
COUNT: 6
WARMUP: WMH, Cherry Pickers, Windmills, SSH, Down Dog, Merkins, Kobra Kai, SSH, IW, Prisoner Squats, SSH, LBAC, Air Presses, Seal Claps, SSH
THE THANG: 25 Deconstructed Gleemakers with Bear Crawls or Walking Lunges in between sets; Ring of Fire with Merkins and Soldier Carry Walking Lunges; Stationary Ricky Bobby (x3), with Coupon Traveling Burpees, Coupon Bear Crawl and Coupon Crawl Bear; 25 Gleemakers. MARY: Flutterkicks; Protractors; Penguin Crunches
ANNOUNCEMENTS: Nothing for the larger group.
COT: When life puts a large obstacle in front of you, break it down into small tasks or projects. The insurmountable becomes achievable. Out.

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LOREDO IN THE BURG

DATE: 2021-06-23
AO: Loco
Q: Mater
PAX: Cutter, Ape
FNGs: FNG – BAIL
COUNT: 4
WARMUP: SSH X 25 / CHERRY PICKERS X 13 / EMPIRE WALKERS X 10 / HILBILLY WALKERS X 10 / ARM CIRCLES FORWARDS & BACKWARDS / DOWNWARD DOG / COBRA KAI / CALF STRETCH

THE THANG: ‘LOREDO’ 6 Rounds of:
24 x Air Squats
24 x Merkins
24 x Lunges
Run 400 meters

MARY: ‘Ring of Fire’ to 10 of Shoulder Taps

ANNOUNCEMENTS:
THE BURG OFFICIAL LAUNCH DAY IS JULY 16
HUMP DAY HAPPY HOUR COMING?

COT: Story of a busy preacher that was so busy and worried about the past that he almost missed God’s calling for the future. Loredo’s wife found a new calling after the death of her husband. Don’t dwell on the past because you might just miss God’s Calling!

WELCOME FNG BAIL!!!!

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ALARM-R

DATE: 2021-06-23
AO: Loco
Q: Dial-tone
PAX: CrotchRocket, Hoff, Mutombo, Nolan, Refueler, Ronaldo, Scranton FNGs: None
COUNT: 8
WARMUP: SSH, Don Quixote, Cherry Pickers, Side Lunges, Downward Dogs- Upward Dogs Sequence and hold

THE THANG:
2×25 biceps curls W/coupons
2×25 iron mikes
2×25 rosalita
100 yds run
2×25 Derkins
100 yds run
2×25 triceps extension w/coupons
2×25 monkey humpers
2×25 XYs
100 yds run
2×25 merkins
100 yds run
2×25 biceps curls W/coupons
2×25 skull crushers
2×25 air squats
2×25 Freddy Mercury
100 yds run
2×25 werkins
100 yds run

MARY: rosalita, XYs, Freddy mercury
ANNOUNCEMENTS:

COT: “Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.” ‭‭James‬ ‭1:27‬ ‭NLT‬‬
https://www.bible.com/116/jas.1.27.nlt

Honoring Woven Ministry, Sitter Family and Rummet Family.

Great job everybody! As always, an honor to serve the F3 Pax!!

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Game Day!

DATE: 2021-06-23
AO: Horizon-Ao
Q: Lazlo
PAX: Maj. Payne, 3 mile, sticks, Old Bay, Kodiak, lojack
FNGs: @Attache, @kombucha
COUNT: 9
WARMUP: moving warmup, with SSH, imperial walkers, Michael Phelps, cherry pickers, interrupted by mosey, butt kickers, high knees, side shuffle
THE THANG: Game 1 was F3 Auction. PAX bid for the most reps of an exercise they could complete before the first PAX finished doing another challenge. First game was #burpees completed before the first PAX could crab walk to the 30 and back. Second was burpees vs. 30 yd lunge walk. Next was hand release Merkins vs. first to complete 10 burpees. Then burpees vs. broad jump to the 20 and back.
Game 2 was catch me if you can. Reverse run vs. 8 Merkins and fwd run. Flapjack. Then reverse lunge vs. 5 big boy sit ups and forward lunge.
Game 3 was bear/crab soccer. 5 on 4, so props to Team 2 for the tie score of 1-1. MARY: Captain Thor, flutter kicks
ANNOUNCEMENTS: 2nd F tomorrow – see the channel
COT: The QIC shared two very different stories of courage, and people who have turned adversity into positive energy for good. The first was a co-worker of mine, Flo Groberg, who received the Medal of Honor for his service in Afghanistan, and now puts all of his energy into helping others veterans. The second was Opal Lee, the “grandmother of Juneteenth”, who at 94 years old was spearheading the effort to make June 19th a federal holiday. Among the many challenges she faced was when her house was burned down as a child by a mob, with police standing by, doing nothing to help. But she has channeled this adversity into a life of making positive change in many ways.

Most of us will never live up to these examples, but they can serve to inspire us to do more.