Author: f3nano

Date: 2024-11-22
AO: thefarm
Q: Pad Thai
PAX: F-No, Sparky_The Farm, Firehead, Matthew – Running Man
FNGs: None
COUNT: 5
WARMUP:
1. Hip swirls/rotations
2. Shuffle and then alternate quick stretch outs quads by grabbing heels, use something to help you balance if necessary. – Cadence for shuffle then quick stretch.
– Each side is 1 count
1. Rockettes
2. Hillbillies
3. Lunge with hip twist
4. Will mayes hays
5. Monkey humpers – In cadence
6. Mosey around the triangle (warm up jog)

THE THANG:
Important: good form for all forms of squats we will do is to keep your knees above your ankles. Please modify to your ability. Mosey on over to the middle of field by cones.

Leg burners – timer/music
Song options:
Song 1: Restless Heart (4:15 timer)
Song 2: playing with the boys (3:45 timer)
Song 3: Nobody’s Fool (4:05 timer)

1. Forward lunges and Backwards lunges to return
– Repeat between cones until song/timer ends?

1. 40 LBCs

1. Sumo walk forward & Back
– Weight stays on heels, rotate with hips and maintain proper squat position. Proper form is to keep knees behind toes. (Lunges can be substitute if forms breaks down) 1. American hammers
– In cadence
1. Mosey to cone- Backpedal
2. Superman I-Y-T movements slowly
– In Cadence

– Sprint to Cone and backpedal back
1. Copperhead squats (3 tier stagger squat) In cadence.
2. Derricks (Single Leg-Dead-lifts:Right Arm down and right leg raised). On my down 3. Mosey to Cone and backpedal back
4. Half-Locust: arms underneath body, hands flat towards ground. And alternate lifting legs

MARY:
– Windshield wipers—legs bent, shoulders flat towards ground and move legs side to side
– Kneeling lunge: press forward to feel in hip flexor and opposite arm from leg reaches up and over head
– Figure four stretch: lay on back, leg over knee and grasp other knee underneath crossed leg. You cam open folded leg more and pull bent leg towards you. Option to add rotation – American hammers

ANNOUNCEMENTS:
Fire Q for Monday
Check slack for Turkey trots around. Olympus may be closest for our AO.

COT:
One of the best things in life is also probably one of the hardest things to do.

Any guesses?

Love. And I think being a man and mature adult means we learn more and more how to be better at loving.

The Bible says “God is love”—is He considered weak? Or is He not the most powerful in the universe? Who is Stronger than He?

So being a man and loving well takes a lot of strength. For love is… (and as a thought exercise, “love” could be replaced by “a man” in the below scriptures.

“Love(A man) is patient, love is kind, it is not envious. Love does not brag, it is not puffed up. It is not rude, it is not self-serving, it is not easily angered or resentful. It is not glad about injustice, but rejoices in the truth. It bears all things, believes all things, hopes all things, endures all things. When I was a child, I talked like a child, I thought like a child, I reasoned like a child. But when I became an adult, I set aside childish ways.” ‭‭1 Corinthians‬ ‭13‬:‭4‬-‭7‬, ‭11‬ ‭NET‬‬

Tags: thefarm, F-No, Sparky_The Farm, Firehead, Matthew – Running Man

Date: 2024-11-22
AO: theaerie
Q: Chasqui
PAX: Rocketman, Stewie, Lonestar, Shakes
FNGs: None
COUNT: 5
WARMUP:
Side straddle hops
Leg kickers
Michael Phelps
Cherry pickers
Mosey

THE THANG:
-Across field w/coupon-
Walking curls x2
Merkins x2
Rifle carry x2
Merkins w/shoulder taps x2
Murder bunnies
High plank 40 count
Baby carry
Rows L/R
Mosey F/B
Kriss Kross Shuffle
Kettle bell swings
Mountain climbers x2
Lunges x2

Pax Mix:
Australian snow angels
Cockroach
Merkins
Freddy Mercury

MARY/ANNOUNCEMENTS:
Stretch OYO
Thanksgiving day turkey trot – @Burke – check Channel.
Food Pantry Ruck: Monday 11/25 @ 6:50PM @ GVMS – 2.0’s, family, friends all welcome.
Congrats to @Lonestar for taking on the role of theaerie site Q :mechanical_arm: :call_me_hand:⚡️

COT:
Give your time to those in need!

Tags: theaerie, Rocketman, Stewie, Lonestar, Shakes

Date: 2024-11-22
AO: compound
Q: Obadiah
PAX: Big Bird, Sunny, Roddick, Hightower, Cactus, Poe, citrus, Yard Sale, Summit, Skidoos, Popeyes, Yardbird, Obadiah, DR Pax FNGs: None
COUNT: 14

WARMUP: SSH, Hillbillies, oh arm claps, Moroccan night clubs, arm circles, WGS, mtn climbers THE THANG:
Round 1
10 yard line, 4 rt runs to midfield
40 ssh / 8 burpees
32 Arm claps / 18 monkey humpers
24 merkins / 24 big boys
12 star jumps /32 lbcs

Rd 2 & Rd 3: 1 less rt run; count changes for sets but adds to 48

End with one last rt run to midfield

MARY: flutterkicks, American hammers
ANNOUNCEMENTS:
COT: Q just traveled throughout Turkey to see 7 cities of Revelation. In 1st Century, Philadelphia is promised because of their faithfulness, “I will make a pillar in the temple of my GOD.” (Rev 3:12). The Philadelphians took that literally and built gigantic pillars for a 4th Century church. Probably 12 feet wide. But you can only build and support a structure like that if you have a strong foundation and substructure. Q asked Pax to examine what is their foundation? What is your foundation made of? What’s in your substructure?

Tags: compound, Big Bird, Sunny, Roddick, Hightower, Cactus, Poe, citrus, Yard Sale, Summit, Skidoos, Popeyes, Yardbird, Obadiah, DR Pax

Date: 2024-11-21
AO: olympus
Q: Rambler
PAX: Yard Sale, Peanuts, Obadiah, Crop Duster, Hightower, Atlas, NOAA, Sunny, Toolbox, Pop Fly, Doodles, Red Flag – DR Pax/Goldrush-Sacramento FNGs: None
COUNT: 13
WARMUP:
_Side Shuttle Hop
_WMH
_Downward Dog
_Worlds Greatest Stretch
_Cobra Kai
THE THANG:
_5 Yard Soft Toss
Groups of Two / Three
Backward Toss 5 Yards – Run to end of line
Drop costs a team burpee
Back & Forth – Length of Football Field
_Farmer Toss – Round the Field
_Ricky Bobby w Coupon
_Grab Your Block / Let’s Go and Mosey
Obi saved the PAX with a 50% coupon correct trivia response. *Overhead Press
*Curls
*Decline Merkin – Derkin
*Incline Merkin
*KB Swing
*Tricep
*Step Ups
*Squat/SSH
*Wall Sit w. OH Coupon Hold
MARY:
_Windshield Wiper
_WWII (Optional OH Press)
ANNOUNCEMENTS:
_PAX Voted In Favor of Turkey Trot on 11/28 @7AM @Olympus. Vote now moves to Sparta for Provisional Council acceptance on 11/22. Yard Sale is hopeful the event will make it through the remaining bureaucratic governance bodies for formal agreement. Reports of high potential for cancellation persist.
_F2 Event @ Rudy’s in Kingstowne on 12/5 @ 7PM. K-Pop is concerned disinformation campaigns may overtake the current status; he will be advocating for attendance tomorrow morning @ Sparta. Be sure to come out and provide support. COT:
Recognizing it is the season of gratitude – and I am grateful for the men in my F3 community. I am continually inspired and just generally amazed by our group of men – the examples they set, the fellowship they provide and the gifts they share. The clock was ticking so I called out a few men – but here’s a short (not fully inclusive) take on all of those in attendance:
NOAA Grateful for NOAA’s low-key style and light hearted-humor. Always positive and pushes it during the beatdowns. I enjoy his fellowship
Crop Duster Grateful for Cropduster’s humor and got get-em attitude during a beatdown. CD offers great fellowship and has shared his trade to help me with landscaping – thank you. Great chats on shared upbringing experiences.
Peanuts Grateful and inspired by Peanuts perseverance during our NY section hike. He overcame his persistent pain to accomplish some tough physical challenges; also grateful for the fellowship time we had during the trip.
Atlas A new player on the F3 scene – I am grateful for Atlas’s drive and push during our beatdown’s, his personal journey story to the US and inspired by his drive to give back to his home country
Yard Sale I am grateful for his youth and energy – always curious, always willing. He is eager to lead, a hard working athlete and brings a great attitude to the beatdown
Pop Fly I am grateful for Pop’s leadership contributions to F3, his overall sense of humor and vulnerable COTs. I look forward to our fellowship opportunities and connecting overall. I am inspired that he is always ‘working on it’
Hightower Grateful for HT’s leadership contributions to F3; he is always positive and works to push the PAX. I am grateful he is always reaching out to get me to join in on a ruck, CSAUP, etc. He has done a great job of providing positive influence to my 2.0
Obadiah Grateful for Obi’s steadfast leadership style. Always inspired by his athleticism and push during a beatdown. Recently Obi provided me with support and guidance for work-related concerns – thank you.
Doodles I am grateful for Doodles fellowship and positive attitude. Further grateful he is always a go for coffeeteria and last minute opportunities for a ruck or hike. He has shown resilience through his injuries – that went so well he decided to get some more 🙂
Sunny The newest member to the West Side. I am grateful for his diving all-in on F3 and engagement with this community. He is ez-going, with a good sense of humor and can always be counted on for some coffeeteria. I am grateful for his fellowship.
Toolbox Grateful for Toolbox’s sense of humor, engaged style and easy way about him. He brings positive energy to the beatdown. We gained with his transition to the West Side.
_Red Flag. Always great when DR PAX attend – really represents the open nature and ease of F3 overall. We learned at coffeeteria he was a retired U2 pilot – looking forward to his next visit out East

Tags: olympus, Yard Sale, Peanuts, Obadiah, Crop Duster, Hightower, Atlas, NOAA, Sunny, Toolbox, Pop Fly, Doodles, Red Flag – DR Pax/Goldrush-Sacramento

Date: 2024-11-21
AO: thefarm
Q: Matthew – Running Man
PAX: Sparky_The Farm, Squatter, Firehead, Pad Thai, Red Five (from California) FNGs: None
COUNT: 6
WARMUP:
Beet pickers
Willy Mays Hayes
Don quixotes
Arm circles
Mosey around the soccer fields

THE THANG:
Dora
100 shoulder taps
150 squats
150 commandos
200 lunges
200 big boy situps

MARY:
Flutter kicks
American hammers

ANNOUNCEMENTS:

COT:
What makes a good leader? You can read lots of things online to help you. Basically do you best. You are already a leader of your family.

Tags: thefarm, Sparky_The Farm, Squatter, Firehead, Pad Thai, Red Five (from California)