Author: f3nano

Date: 2024-09-27
AO: sparta
Q: Pop Fly
PAX: Nano, K-Pop, Megatron, Ashe, Monk, Roddick, NOAA
FNGs: None
COUNT: 8
WARMUP:
THE THANG: IPC #3
MARY:
ANNOUNCEMENTS: The Grunt – 9 November

COT: Q reminded everyone they are not alone

Tags: sparta, Nano, K-Pop, Megatron, Ashe, Monk, Roddick, NOAA

Date: 2024-09-27
AO: theaerie
Q: Stewie
PAX: Lonestar
FNGs: None
COUNT: 2

WARMUP:
Willie Mays
Cherry picker
Don Quixote
Michael Phelps
SSH

THE THANG:
Greeted by a nice drizzle.
Q made executive decision to stay the course, because we are gonna get wet anyways.

2024 IPC Week 3: “Brenton Sandwich”
Rounds: 1, 2, 3 and 7, 8, 9
30-yard Bear Crawl down
Standing Broad Jump back. Do 3 burpees after every 3 broad jumps.

Rounds: 4, 5 and 6 (21-5-9)
• Do 21 reps of each exercise & 400m run, then 15 reps of each exercise & 400m run, then 9 reps of each exercise & 400m run.

Burpee Block Jump Over (flat side down)
• Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep. Thrusters
Bonnie Blairs (Right leg – Left leg = 1 rep)
Hand Release Merkins
Big Boi Sit-ups
400M Run
Your time is your score

The above is what we should have done but instead modified by doing 30yd then 20 the. 10yd bear crawl/broad jump burpees.

Other mods slowly worked in were Bobby Hurleys for burpees, Lunges for Bonnie Blairs.

MARY: none
ANNOUNCEMENTS:
Parade- final head count needed by Oct 7
Parade is Oct 19
COT:
Prov27:17
As iron sharpens iron so does one person sharpens another

As A blacksmith puts the iron into intense heat and brought out it is pounded. Over and over again with sparks flying.

Then put backinto the intense heat and again pounded and little by little becomes shaped into something beautiful.

As life puts us through intense heat, difficult things in life, we as men need to be there for each other to be the hammers in God‘s hand

The Lord is the blacksmith and We can be there for each other to push each other to get through the hard things. Keep a watchful eye on each other. Let us know when we’re doing things wrong. When we have to be doing something else we can be there for each other to listen. All these things are gonna be ways that the Lord will be using each one of us as the hammers.

Tags: theaerie, Lonestar

Date: 2024-09-26
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Deagle
FNGs: None
COUNT: 2

WARMUP:
20 SSH IC
10 Imperial walker squats IC
10 hairy rockettes IC
10 merkins IC
10 cherry pickers IC
10 Willie mays hays IC

THE THANG:
3x
20 Curls SC
10 merkins SC
10 LBCs
20 S gold holds

60 sec of SSH

3x
20 lunge SC
10 merkins SC
10 flutters IC

60 sec of step ups

3x
20 dips SC
10 merkins SC
15 BB SU SC

Mosey

3x 10 bent over row SC
5 merkins SC
10 obliques IC

MARY:
10 LBC IC
10 leg lift Rosalita SC
10 reverse crunches SC
10 dying cockroach SC
Plank o Rama

ANNOUNCEMENTS:
Grunt upcoming
Adopt a road clean up upcoming

COT:
My son’s 7 year old birthday was Tues and it’s just crazy that he’s already 7. Cherish the moments boys!

Tags: freestate, Deagle

Date: 2024-09-25
AO: compound
Q: Obadiah
PAX: Hightower, Peanuts, Skidoos, Popeyes, Poe, Roddick, citrus, Yardbird, Monte Karlo FNGs: None
COUNT: 9

WARMUP: SSH, HBillies, rockettes, Don Quixote’s, down dog, WGS, merkins THE THANG:
A few in motion warm ups – Frankensteins, sprints, kareoke

Run to Mosaic green – dips, flutterkicks, lbcs, big boys

1. Bear stair climb group 1, group 2 stairs up 6.5 floors and switch 2. Group 1 bear stair climb with wall sit, group 2 to top and switch 3. Group 1 bear stair climb to 10 Mike Tyson’s, group 2 to top and switch

Run to mosaic green – dips flutterkicks, lbcs, big boys

Back to compound field for sprints and one more round of flutterkicks, lbcs, big boys.

MARY: none
ANNOUNCEMENTS: grunt, f3 events
COT: great to be back and in the gloom. Grateful for America and grateful to experience and understand faith history and the arc of things to this moment.

Tags: compound, Hightower, Peanuts, Skidoos, Popeyes, Poe, Roddick, citrus, Yardbird, Monte Karlo

Date: 2024-09-26
AO: olympus
Q: Blue Steel
PAX: Crop Duster, K-Pop, Blue Steel, Peanuts, Monk, Pop Fly, NOAA FNGs: None
COUNT: 7

WARMUP: SSH, Way-backs, crossover hammy stretch, MF
THE THANG:
Partner up
If anyone finishes the round before other Hims are finished please enjoy the ole monkey hum-per We will start as a team and finish as a team. No man left behind. First round
Isolated shoulder raise farmers carry to 50 and back while your partner does Merkins and your partner will switch and you will do Merkins Second round
Bodyweight lunge to 50 and back while your partner does squat press and when your partner returns switch and do the same Third round
Every 10 yards towards the 50 and back you will do 3 Burpee while your partner does WW3 sit ups with the block And then switch your partner so they can have their chance enjoying the Burpee Fourth round DID NOT DO BECAUSE Q TWEAKED HAMSTRING
Broad jump to 50 and back while your partner does jump to glory and then switch so they can enjoy as well Fifth round
Super Phelps while your partner slowly runs to the 50 and back and switch so they can enjoy a leisure jog as well Sixth round
Overhead press while you’re partner reverse lunges to the 50 and back and switch up to enjoy the reverse lunge 25 Merkins
25 Hernias (V Ups with Ole Cindy)
8 Curl Circle Deltoids
MARY: She was late
ANNOUNCEMENTS: what she said (Pop Fly should have stayed in bed) COT: transparency, trust, loyalty, commitment, we all got work to work on.

Tags: olympus, Crop Duster, K-Pop, Blue Steel, Peanuts, Monk, Pop Fly, NOAA