Author: f3nano

DATE: 2021-06-23
AO: Loco
Q: Rikers
PAX: Bolt, Empire, Boone
FNGs: None
COUNT: 4
WARMUP: SSH, IW, Michael Phelps, lunge stretch
THE THANG: 10 (pull-up variety)-15(merkins variety)-20(squat variety)-0.3 mosey around school rinse and repeat AMRAP
MARY: WWII, Superman’s, Plank-o-Rama, Grab the rope oblique crunches (ala @Bobcat), Australian Snow Angels ANNOUNCEMENTS: next Wednesday Wandering 🤔 AO is Round Hill
COT: be thankful for the blessings we have: beautiful morning, freedom, new leaves of vaccine relief and somewhat normalcy, physical wellness to get up and exercise in the gloom, and also remember those that are still grinding. Whether it’s work, the challenges of parenting, or life. It’s okay to not be okay. Connect with others, observe, and ask how you can help and support. Humbled to lead!
YHC- Rikers

DATE: 2021-06-22
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond
FNGs: Winston
COUNT: 4
WARMUP:
• SSH-x 25 IC
• Harry Rockettes-x 15 IC
• Arm Circles-x 10 IC Each Way
• Cherry Pickers-x 15 IC
• 2 Laps with Kareoke-
• Mountain Climbers-x 15 IC
• Michael Phelps-x 15 IC
• Windmills-x 15 IC

THE THANG:
Loredo Workout in honor of Edwardo Loredo who died on June 24, 2010 in Afganistan- • 6 rounds of 24
o Squats
o Merkins
o Walking Lunges
• Mosey Run two laps of blacktop between each round

MARY:
• Scissors-x 15 IC
• Little Baby Crunches-x 15 IC
• Plank-o-rama / Knalp-o-rama-x 10 IC Each Way
• Freddie Mercuries-x 15 IC
• Leg Lift Rosalitas-x 15 IC
• Flutters-x 20 IC

ANNOUNCEMENTS:
– Need everyone to send in their vacation plans in case we need to close the AO.

COT:
Army Staff Sgt. Edward Loredo died June 24, 2010 serving during Operation Enduring Freedom. Loredo, 34, of Houston, TX; assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne, Fort Bragg, NC; died in Jelewar, Afghanistan, when insurgents attacked his unit with an IED which was detonated near his dismounted patrol.

He was one of the thousands of paratroopers in jump boots, baggy pants, and maroon berets who jump out of aircraft loaded with a ton of gear and stare danger right in the face. They jump out of airplanes into the worst hellholes on the planet, find terrorists cowering in their caves, take the fight to the enemy, and tread where the timid dare not go.

Loredo joined the Army shortly after HS graduation. He met his wife, Jennifer, in the Army. First Sergeant Jennifer Loredo, Edwardo’s wife, was deployed to northern Afghanistan when she got news that her husband had been killed in southern Afghanistan. Loredo had previously served in Iraq. He died just one day short of his 35th birthday and just weeks before he was to finish his tour in the Middle East.

His family says Edwardo was an adventurer. He adored his wife and family, and he loved to cook for his family. Edwardo is survived by his 2-year-old son, Eddie; his 7-year-old daughter, Laura; and his 13-year-old stepdaughter, Alexis.

DATE: 2021-06-22
AO: General
Q: Toolbox
PAX: Traveler, Trolley, Lazlo, Fairweather, citrus, Booking
FNGs: None
COUNT: 9 PAX
WARMUP: SSH, imperial squat walkers, meekins, mosey, rockettes, mosey.
THE THANG: round 1: Pax calls out an exercise the group does while they do max reps pullups. everyone gets a turn. exercises included Al Gores, flutterkicks, burpees, WW1s, freddy mercurys, calf raises, and some other stuff. Round 2: 50 yd bearcrawl, 50 yd crawlbear, 50 yd murder bunnies, and 50 yd bunny murderers. Round 3: tabata style 10s on 20s off 4 rounds of 5 exercises plyo release merkins, prowler merkin (picture a modified spiderman merkin), derkins, wide in/out merkins, and shoulder tap merkins.
MARY: ring of fire group holds Al Gore while Pax does 3 burpees, next guy goes…etc. Pax choice exercises included flutter kicks IC, cherry pickers, freddy mercurys IC, alternating lunges, and Black widows (plank -knee to forearm/upper arm/forearm IC alternating sides) ANNOUNCEMENTS: happy hour Thursday
COT: I really am happy to be here with the group with the F3 brotherhood pushing each of you and being pushed by each of you. it’s an honor to know you all and suffer with, sweat with, laugh at, and be laughed at by all of you. We push each other beyond our limits. Good work, men! Trolley lead us out with a prayer for the day.

DATE: 2021-06-22
AO: Loco
Q: Dial-tone
PAX: Madonna, Beaver Nugget, Mutombo, Refueler, Boone
FNGs: FNG @Leonidas
COUNT: 7 total, 6 for Q School, including @Beaver Nugget and excluding @Mutombo, 6 for PS&M, including @Mutombo and excluding @Beaver Nugget. WARMUP: The Q school led by @Refueler was a great warmup for PS&M
THE THANG: Cat-Cow, Psoas Stretch, Hip Airplanes, Hands overheads, pickle pointers, bridge reach overs, monkey humpers, hands overheads. MARY: included in some of the positions.
ANNOUNCEMENTS: See you again at Valhalla tomorrow for regular F3 Q
COT: Discover your divine design, develop it and maximize your effectiveness in life. Do not try to be like others, learn how to be yourself.

DATE: 2021-06-19
AO: Charlestown-Ao
Q: Scranton
PAX: Rigger, Banjo (WV), Inglewood, Damien
FNGs: D’Artagnan, Agnarr, FNG-Splashdown, FNG-Shelby
COUNT: 9
THE THANG:
6 laps for the 6 beaches of D-Day
77 reps for the 77th Anniversary of:
Merkins, WW2, Mountain Climbers, LBCs
MARY:
Choose your own adventure (LBC, flutter kicks, planks, superman, etc) ANNOUNCEMENTS: Need a Q for 25 June (Damien or Inglewood)
COT: Remembering and honoring those that have served and the valiant men who took part of D-Day invasion.