Author: f3nano

Date: 2024-11-15
AO: theaerie
Q: Rocketman
PAX: Stewie, Chasqui, Lonestar
FNGs: None
COUNT: 4
Warmup/CoP

Side Straddle Hop x 24, IC
Bat Wings x8
Imperial Walkers x8, IC
Hillbilly Walkers x8
Mosey the field!

The Thang

Murder bunny across the football field 20 yards at a time, doing different exercises at each stop.

– KB swings x24
– Derkins x24
– Goblet Squats x24
– Bent rows x24

BDE burpees x10

BDE: Down, up to full Bonnie Blair, squat jump, down

Mosey the field!

In reverse

– shoulder taps x24
– CDDs x24
– mountain climbers x24
– I forgot

Next, Ultimate Frisbee but with a ball

Every time the ball hit the ground, everyone did a burpee and the ball changed teams.

6 MoM

24 flutter kicks, IC
24 big bois

Announcements

– Nov 25: Monday Night Ruckers Thanksgiving Donation Ruck

Words of Wisdom

It’s been three years since the launch of The Aerie. It’s been four years YHC started working out with F3. It’s been a lot of time in the gloom, a lot of situps, pushups, and passes back and forth across this field. As a reminder to myself…

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
I am thankful for this past year and the seasons of growth we each have gone through together. I’m honored to be a part of this place, to be a part of your life. Here’s to the next year!

Tags: theaerie, Stewie, Chasqui, Lonestar

Date: 2024-11-15
AO: ao-the-bullpen
Q: Peanuts
PAX: Peloton, Hostess
FNGs: None
COUNT: 3
WARMUP: SSH; WMH; MP; LBAC; DD; WGS; Merkins; CK; fellowship mosey to snack bar
THE THANG: One pax served as timer and moseyed to snack bar got some hot dogs and moseyed back while other 2 pax rotated through exercises. Changed exercises every time. Curls, Dips, OH Press, Step Ups, Calf Raises, Incline Merkins, flutter kicks, CPRs, wall sits.
MARY: Did Mary on the benches and tables. Jackknives, windshield wipers, LBCs, Jane Fondas. ANNOUNCEMENTS: 2nd F at Rudy’s next Thursday. Turkey Trot at Olympus. COT: importance of giving during holiday season

Tags: ao-the-bullpen, Peloton, Hostess

Date: 2024-11-14
AO: olympus
Q: Pop Fly
PAX: Hightower, Hostess, Peanuts, Rambler, Sunny, NOAA, Ashe, Rollingstone, Pop Fly, Bread Sticks FNGs: None
COUNT: 10
WARMUP: The World’s Greatest Stretch + The Scorpion
THE THANG: Stolen from bogey and modified by the Q
Rd 1:
12 Merkins
12 Squats
12 Blockees
12 Calf Raises
Run a lap

Rd 2:
12 Carolina Dry Docks
12 Imperial Squat Walkers
12 Blockees
12 Calf Raises
Bear Crawl to 35-yd line / mosey to end zone / bear crawl to 35-yd line / mosey back to start

Rd 3:
12 KB Swings
12 Windshield Wipers
12 Blockees
12 Calf Raises
Back Pedal to opposite endzone, mosey back.

Rd 4:
12 Derkins
12 Curls
12 Blockees
12 Calf Raises
“No Surrender Lunges” to 30-yd line (Pax Lunge twice and perform a No Surrender. Repeat-O)

MARY: Batwings – hold arms up until Recover
20x LBACs IC forward, 1x 10ct
20x LBACs IC reverse, 1x 10ct
20x Overhead Press IC, 1x 10ct
20x Seal Claps IC, 1x 10ct
20x Overhead Claps IC, 1x 10ct
Recover

MARY: Supermans, Hello Dollys, Pickle Pointers (NOAA finished early), and Pickle Pounders

ANNOUNCEMENTS: Rudy’s 2ndf event on 21 November. Turkey Trot at olympus on 28 November

COT: The Q relayed how while perusing the local backblast channels, he came across Bogey’s recent Q and while reading it, was struck by the quote that was provided, “Pray not for a lighter load, but for a stronger back.” The Q liked this. The Q talked about what this meant to him

Tags: olympus, Hightower, Hostess, Peanuts, Rambler, Sunny, NOAA, Ashe, Rollingstone, Pop Fly, Bread Sticks

Date: 2024-11-14
AO: thehighlands
Q: Hobbyhorse
PAX: LTD, Hard Knox, fred wixson, Traveler, Jag
FNGs: None
COUNT: 6
WARMUP: ssh, iw, hb, wmh, rve, Morocco, Phelps, arms dd
THE THANG: 5 burpees followed by triangle stations.
1 10 no surrender singles Bear crawl
2 15 Merkin. Crawl Bear
3 15 flutter. Side crawl
1A. 15 wwii bear
2A. 15 jump squat crawl bear
3A. 15 shoulder tap side crawl
Lap
Repeat three times
MARY: lbc heal dog donkey fm flutter hands up
ANNOUNCEMENTS: some 5ks
COT: around holidays think about people not present; reach out to them.

Tags: thehighlands, LTD, Hard Knox, fred wixson, Traveler, Jag

Date: 2024-11-13
AO: ignite
Q: Peanuts
PAX: Fitz-Hume, Hobbyhorse, Legacy, Gandalf, Popeye, Goldfish, Kodak FNGs: None
COUNT: 8
WARMUP: SSH; WMH; MP; LBAC; HSS; DD; WGS; CK; Ab Stretch
THE THANG: Ran to Bridge; 1x pax designated :troll:. If :troll: catches you across the bridge 3 burpee penalty for every pax caught. Plus do exercise of :troll:’s choice. Yours truly caught no one in smart fashion. The remaining :troll:s were not as smart, or more devious in nature – subject to interpretation. Ran back to flag. MARY: 80 dips.
ANNOUNCEMENTS: 2nd F galore. Two upcoming 5Ks, some golf event led by K-Pop. Prayers for our brothers. COT: Give thanks during this season. Look for ways to give back.

Tags: ignite, Fitz-Hume, Hobbyhorse, Legacy, Gandalf, Popeye, Goldfish, Kodak