Author: f3nano

Date: 2024-10-28
AO: thepatriot
Q: Booking
PAX: Prestige, Flux, Groundhog, Hops, Brown Bag, Big Short, Lucius, My Space, Shake ‘n’ Bake, CableGuy, Wedding Singer, citrus, Bone, Lazlo, Strange Brew, Ice Tea, Couch Potato, Enron FNGs: None
COUNT: 20
WARMUP: SSH, Windmills, Cherry Pickers, WM Hayes, Michael Phelps, Imperial Walkers, Hill Billies, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
20 OH Press
20 Curls
20 Low Rows
20 Squats
20 Chest Press
Rifle Carry to opposite Goal line

Repeat the above 100 rep’s- back pedal to goal line

20 Merkins- lunge walk to 25
20 Big Bois- lunge walk to 50
20 Mountain Climbers- lunge walk to 25
20 Shoulder Taps- lunge walk to goal line

20 coupon calf raises

Repeat the above 100 coupon reps- farmer carry to opposite goal line

Repeat the above 100 coupon reps- sprint to opposite goal line

Bear crawl to 25- 20 WW I sit up
Bear crawl to 50 – 20 Mountain Climbers
Bear crawl to 25- 20 shoulder taps
Bear crawl to goal line- 20 coupon calf raises

Repeat the above 100 coupon reps-

MARY: Flutter Kicks, LBC, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Grunt, Launch of new AO at Tuckahoe Elementary starting this Friday (Soft launch Friday’s only)- 5:30 am
COT: If you don’t like the way the table is set—reset it. Opportunities don’t always just happen…sometime you have to create them!

Tags: thepatriot, Prestige, Flux, Groundhog, Hops, Brown Bag, Big Short, Lucius, My Space, Shake ‘n’ Bake, CableGuy, Wedding Singer, citrus, Bone, Lazlo, Strange Brew, Ice Tea, Couch Potato, Enron

Date: 2024-10-23
AO: ignite
Q: Legacy
PAX: Kodak, Goldfish, Popeye, Fitz-Hume, 2 percent, AI, Mulligan, Ice Tea, meister FNGs: None
COUNT: 10
WARMUP: SSH, JEJ/Imp Walker….the Usual
THE THANG: Take kettlebells and stuff to big parking lot; we proceeded to have a dumpster fire with various rounds of farmer’s walks and swings. MARY: Yes!
ANNOUNCEMENTS: Praying for Bootlegger ; The Grunt 11.9
COT: Did you know there is a segment of the population we serve in F3 that doesn’t come out because of the running? There are some AOs across the country that are “non-running” AOs including kettlebell AOs. Being mindful of our brothers. North Carolina still digging out from Helene.

Tags: ignite, Kodak, Goldfish, Popeye, Fitz-Hume, 2 percent, AI, Mulligan, Ice Tea, meister

Date: 2024-10-28
AO: thefarm
Q: Infinity
PAX: Squatter, Firehead, Sparky_The Farm, Matthew – Running Man FNGs: None
COUNT: 5

WarmUp: Imperial Walkers, Michael Phelps, Willie Mays Hayes, Piano Tappers, LBACs with leg raised, and Mosey.

The Thang:
20 Coupon Chest Press, IC
10 Walking Lunge, IC

20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon Walking Lunges, IC

20 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon Overhead (OH) Lunges

20 Goblet Squats
20 Bent Over Rows
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges

Mosey

20 Coupon Shoulder Presses
20 Goblet Squats
10 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges

20 Coupon Shoulder Presses
20 Goblet Squats
10 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges

Rifle Carry back to start
Mosey across field
60m Sprint back

Mary: Side Crunches, Coupon Crunches, Coupon Flutter Kicks, Sweat Angels w/coupon Taps, and Plank with Feet on Coupon.

Announcements:
– Adopt a Road clean up this Saturday at 0800.
– F3 the Grunt CSAUP Saturday, 11/9, at Lincoln Memorial 0700. – Running Man will Q Wednesday and Squatter will Q Friday.

CoT: In preparation for this Saturday’s road clean-up, here I shared some quotes on service:
“Service doesn’t have to be big and grandiose to be meaningful and make a difference.” Cheryl A. Esplin

“Whoever renders service to many puts himself in line for greatness – great wealth, great return, great satisfaction, great reputation, and great joy.” – Jim Rohn

“We can do no great things; only small things with great love.” — unknown, though often credited to Mother Teresa

Tags: thefarm, Squatter, Firehead, Sparky_The Farm, Matthew – Running Man

Date: 2024-10-27
AO: mother-ruck-ing
Q: Strange Brew , Sunshine, Red Dawn
PAX: Strange Brew
FNGs: None
COUNT: 3

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Strange Brew

Date: 2024-10-27
AO: social-distance
Q: 2 percent
PAX: Speedo, Booking, CableGuy, Wedding Singer
FNGs: None
COUNT: 5

WARMUP: short mosey from your car cuz ur late…again
THE THANG: 7ish miles
MARY: omit Mary, insert 40 Merkins
ANNOUNCEMENTS: Soft launching new AO launching 11/1 0530 at Tuckahoe Elementary COT: even a bee keeper gets stung now and again

Tags: social-distance, Speedo, Booking, CableGuy, Wedding Singer