Author: f3nano

Date: 2024-11-04
AO: ao-the-bullpen
Q: Stewie
PAX: Peloton, Trolley
FNGs: None
COUNT: 3

WARMUP:
THE THANG:
Start at hone plate
10burpees block jumpover
• Murderbunny to top of pitchers mound, 25 thrusters
• Return to home with block
10BBJO
• Murderbunny to outfield grass
50 merkins
• Return to home with block
10 10BBJO
• Murderbunny to fence
75 curls
• Return to home with block

(Interlude while YHC splashed merlo)

10BBJO
• Murderbunny (mod with lunge walk) to outfield grass
100 vertical block leg raise

CandyCrush –
Pax picked favorite candy and spelled the name using the list below. 6 reps per letter

Whatchamacallit (Peloton)
Snickers (Trolley)

A – Merkins
B – Burpees
C – Incline Merkins
D – Dips
E – Diamond Merkins
F – Apollo Ono’s
G – Autrailian Snow Angels
H – Arm Circles
I – Shoulder Tap Merkins
J – Mike Tyson’s
K – Bulgarian Split Squats
L – Flutter Kicks
M – Mike Tysons
N – Bobby Hurleys
O – Hand Release Merkins
P – Freddie Mercuries
Q – Imperial Walkers
R – Lunges
S – Side Straddle Hops
T – Squats
U – Decline Merkins
V – Nolan Ryan’s
W – Dry Docks
X – X-Factors
Y – American Hammers
Z – Step Ups

Odd Numbers – Squat Jacks
Even Numbers – Plank Jacks

MARY: none
ANNOUNCEMENTS:
Nov 9 Grunt at Lincoln Memorial
Nov 18 food donation ruck (Gainesville)
COT:
Be generous with forgiveness.

Ernest Hemingway, in his short story ‘The Capital of the World’, tells the story of Paco, a young man in Spain who runs away from home. His father hopes he will return quickly, but that doesn’t happen. The shame, guilt and regret he feels prevents Paco from returning home to his father. Paco doesn’t know that his father has been searching for him ever since he left.

One day, Paco’s father puts an advertisement in the local newspaper of Madrid, El Liberal. It reads: “Paco, meet me at the Hotel Montana at noon on Tuesday. All is forgiven! Love Papa.” But Paco is a common name in Spain; and when the father approaches the planned meeting place, he finds 800 young men there all named Paco, all waiting for their fathers, all hoping for forgiveness

Tags: ao-the-bullpen, Peloton, Trolley

Date: 2024-11-05
AO: freestate
Q: Horshack
PAX: Winston, Andrew Churchill, Deagle, Beavis (F3 Bay Area), Cannoli, Baguette, Bluto, FIFA (F3 The Capital), Bachelor, F3 Scabby, John Kluge, Moon man, Death Row FNGs: None
COUNT: 14

WARMUP – 7 mins
• Spotted Hyenas (SSH) x 30 IC (30 days in Tanzania)
• Drinking wildebeest (Carolina Dry Docks) x 19 OMD (19 hours on the plane) • Stretching Python ssssss (Walk-out Cobra Kai) x 4 OMD (4 segments of the trip)
• Learning to Meercat (squat to tiptoe) x 26 OMD (26 hours back) • Feeding Giraffe (Cherry Pickers) x 18 IC (Students in the classroom) • Winston organizes an Elephant Walk to the Coupons I will be the tail (just cuz you’ll miss me even more)
• Rifle to carry coupons to the field
The Thang in Four Acts
1. Safari – 7 mins
a. Pick someone who gives a number between 1 and the # of pax b. Countorama to select the Lion
c. Everyone else is a gazelle during the great migration
1. Service Project – 7 mins
a. Competitive – Teams of three (if we have spares a 4th on a team that’s OK – they’ll pair up with someone and act like one person)
b. Equilateral triangle, at each point
i. All three team members at point 1
ii. All three (or four) coupons at point 2
iii. Empty Project Site at point 3
c. While team mates 1 & 2 do squats,Team mate #3 sprints to coupons, picks one, and runs with coupon straight out in front to the Project site and lays the first brick to build the three block school house, then sprints back to the rest of the team
d. Team that finishes first wins
1. Zanzibar – 7 mins
a. One round of Marketplace / Playground of Pain
b. Six Stations count off up to six, repeat:
i. Bear crawl
ii. Decline merkins
iii. Coupon Squats
iv. Dips
v. Step Ups
vi. Pull Ups
1. Kilimanjaro – 7 mins
a. Seven Day Summit Jacobs Ladder x 7
i. Summit with 7 Blockies

Mary
a. Dying Cockroach x 22 IC
b. Leg Lift Rosalitas x 22 IC
c. American Hammer x 22 IC
d. Plank-o-rama IC
e. Flutters x 22 IC

Announcements
• The Grunt
• Adopt a Road is moving to 2nd Saturday of December.

COT: I would not be summiting Kili if it weren’t for you all and F3: structure,
variety, accountability, fun, friendships, occasional encouragement. They say that your chances of succeeding at achieving a goal doubles when you have a buddy to help motivate you . . . we’ve got a lot more than that at freestate and now potomac rising. So thank you and I’ll see you in December!!

Tags: freestate, Winston, Andrew Churchill, Deagle, Beavis (F3 Bay Area), Cannoli, Baguette, Bluto, FIFA (F3 The Capital), Bachelor, F3 Scabby, John Kluge, Moon man, Death Row

Date: 2024-11-05
AO: thegeneral
Q: Gherkin
PAX: Spud, Apples, Hard Knox, Rim Fire, Hobbyhorse, Lazlo, Robo, Hightower, Coxswain, Jenner, Summit FNGs: None
COUNT: 12
WARM UP
SSH, Hillbillies, Imperial Walkers, Popeye’s Punches, Michael Phelps, WMH, Down Dog, WGS, Cobra Kai

THE THANG
The PAX broke up into 2 groups and we ran the 5th and final F3 Experimental Calculator of Election Shenanigans (FECES) model. Each team took turns picking a state out of a hat and recorded how many electoral votes that state provides. The PAX from both teams did the exercise required, with the goal of seeing which team would reach 270 votes first. The exercise rubric is 1-8 electoral votes: Burpees (133 possible)
9-14 electoral votes: Merkins (151 possible)
15-29 electoral votes: Mountain Climbers (2 legs = 1) (130 possible) 30+ electoral votes: Monkey Humpers (single count) (124 possible)

The red team was surprisingly able to claim the swing state of Pennsylvania in the first round and nabbed Texas later, but it wasn’t able to overcome blue with California and Florida. Ultimately, even after 24 (out of a maximum 25.5 rounds) neither team had reached 270 votes with blue at 269 and red at 233. Alabama (9 votes) Michigan (15 votes) and Ohio (17 votes) had yet to be counted, but we were out of time and with the alternating pattern of voting, it was impossible for red to win, so the F3 Supreme Court (SCOF3) halted the counting and declared Blue the winner.

MARY
SCOF3 said there was no time for Mary.

ANNOUNCEMENTS
• The Grunt – Saturday Nov 9, 7am, meet at the Lincoln Memorial – Q school at the Patriot this Friday
– Turkey trot on Thanksgiving Day – see Hightower for more details

COT
Politics has become very divisive and toxic. The MSM and social media have been amplifying and thriving on this division, with each side imputing evil motives to every action the other side takes. Fortunately there is more that unites us than divides us and YHC is trying to find those areas of common ground.

My hope and prayer during these next couple of weeks and in the weeks and months afterwards, is that we can all find some way to tone down the rhetoric, acknowledge the good and bad in both sides and build-on the common ground that we share.

Tags: thegeneral, Spud, Apples, Hard Knox, Rim Fire, Hobbyhorse, Lazlo, Robo, Hightower, Coxswain, Jenner, Summit

Date: 2024-11-04
AO: thepatriot
Q: Maguire
PAX: Anchorman, Couch Potato, Mulligan, citrus, CableGuy, 2 percent, SAAS, Early Bird, Booking, Wedding Singer, Ice Tea, Shake ‘n’ Bake, Coconuts, Bone, My Space, Hobbyhorse, Strange Brew, Rim Fire, Maguire, Roadhouse, FNGs: None
COUNT: 21

WARMUP: Side straddle. Itty Bitty. Imperials. Hillbillies. Pickers. Willies. Downward dog. Greatest stretch and cobra Kai…it was a moving warmups w some burpees. THE THANG:
1. Washington wall sits while partner counted to 25 Lincoln leg lifts. Rotated a few times and burpees in between.

2. Suicide Dora. Partner up.

Rd1. Rotated w partner going to 10, 20…90, 100 and back. Exercise: merkin.

Rd2. Same. Exercise. LBCs.

Rd3. Same. Exercise: squats.

Rd4: Modified. All run 10, 20….40, 50 and back. Burpee at each turn.

MARY: Flutters. Spelling. Toy Soldiers and solid stretch from Wedding Singer

ANNOUNCEMENTS:
1. Grunt this Saturday 0700
2. F3 merch deadline today
3. Hobbyhorse leading Q Friday and teaching those that are eagerly awaiting their VQ.

COT: Back to Basics. Life ain’t easy but we move forward. Start small. Baby steps. One foot forward. Build the blocks. Grow yourself, family, neighborhood and colleagues.

Tags: thepatriot, Anchorman, Couch Potato, Mulligan, citrus, CableGuy, 2 percent, SAAS, Early Bird, Booking, Wedding Singer, Ice Tea, Shake ‘n’ Bake, Coconuts, Bone, My Space, Hobbyhorse, Strange Brew, Rim Fire, Maguire, Roadhouse,

Date: 2024-11-04
AO: horizon-ao
Q: Disco
PAX: Attache’, Brown Bag, Magoo, Kodiak, Purple Rain
FNGs: None
COUNT: 6

WARMUP: SSH, Windmill, WMH, CP, D Dog, WGS, OYO
THE THANG: Rickey Bobby fellowship lap
4 x 300 m run
Ladder Run: 2:00/1:30/1:15/1:00/:45/:30
LBCs/plank jacks
Repeat Ladder Run
MARY: Each One Pick One: penguin crunch/flutters/box cutters/suitcases/Cup o slow Merkins/4s against the wall. ANNOUNCEMENTS: Grunt on Saturday.
COT: Sometimes we do unpleasant things without reward.

Tags: horizon-ao, Attache’, Brown Bag, Magoo, Kodiak, Purple Rain