Author: f3nano

Date: 2024-09-07
AO: olympus
Q: Pop Fly
PAX: Peanuts, Ashe, Sheldon, Dr J, Walk-on, Roddick, Popeyes, Po, YNAB, Nano FNGs: None
COUNT: 11
WARMUP: anything that involves the Scorpion is a good warm-up.

THE THANG:
1) Traveling Jack Webb
2) Traveling Jane Webb
3) Ultimate Frisbee

MARY: Jane Webb took care of this

ANNOUNCEMENTS: 9/11

COT: Q shared the struggles and frustrations he’s having with his son

Tags: olympus, Peanuts, Ashe, Sheldon, Dr J, Walk-on, Roddick, Popeyes, Po, YNAB, Nano

Date: 2024-09-06
AO: thepatriot
Q: 2 percent
PAX: citrus, Jag, Big Short, bogey, Lazlo, Strange Brew, My Space, sticks, Booking, Coxswain, Legacy, Ice Tea, SAAS, Flipper, Summit, Breach, 3 mile, Goldfish, Popeye, Checkers, CableGuy, Disco, Daaa Auditor, Lucius FNGs: None
COUNT: 25
WARMUP: SSH; Imperial Walkers; Itty Bitty Arm Circles; Willie Mays Hays; Turf Ticklers; Copper Head Squats

THE THANG: Kalsu and then Reverse Kalsu
• Format
o Complete the workout for time
• Equipment
o 400 meter track or 200 meter out and back
o Coupon is needed for this workout
o EMOM timer set for 1 minute
• The Thang
o Kalsu – 100 thrusters
 Start the 1-minute EMOM timer
 Perform 5 burpees
 As soon as you finish the burpees, start doing thrusters
 When the timer goes off, do 5 burpees
 Keep repeating this until you finish 100 thrusters
o After 100 thrusters, run 400 meters
o Reverse Kalsu – 100 burpees
 Start your 100 burpees as soon as you get back
 Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back  Each time the EMOM timer goes off, 5 thrusters
 Perform burpees in between until you get to 100 burpees
o Workout ends after your 100 burpees
o Record your total time

MARY: Nolan Ryan’s

ANNOUNCEMENTS: 9/10 Happy Hour at Claire & Don’s, overnight ruck + 9/11 stair climb, F3 Nation breakfast at Columbia Marina

COT: This workout is to honor 1st Lieutenant James Robert Kalsu, 15th Field Artillery Regiment, 101st Airborne Division of the U.S. Army
Kalsu was All-American tackle at Oklahoma in 1967. Drafted in the 8th round by the Buffalo Bills he started 9 games and was named Bill’s rookie of the year.
While at OU, Kalsu was a member of the school’s Army ROTC program. After graduating, he was commissioned as a second lieutenant but was not called to active duty. However, not long after the Bills 1968 season ended, the call came. At the time, numerous pro athletes were eligible to be drafted but opted for the reserves, or because of their high profile careers managed to avoid the draft with deferments.
“I’m no better than anybody else”, he told his family and friends who tried to persuade him from enlisting in active duty.
In November 1969, after additional artillery training at Fort Sill in Lawton, 2nd Lt. Kalsu found himself assigned to the 101st Airborne Division “Screaming Eagles” and leading soldiers operating Firebase Ripcord high in the mountains of central Vietnam.
On July 21, 1970, Kalsu’s was killed in action. He is the only professional athlete to die in the line of duty during Vietnam.

Tags: thepatriot, citrus, Jag, Big Short, bogey, Lazlo, Strange Brew, My Space, sticks, Booking, Coxswain, Legacy, Ice Tea, SAAS, Flipper, Summit, Breach, 3 mile, Goldfish, Popeye, Checkers, CableGuy, Disco, Daaa Auditor, Lucius

Date: 2024-09-06
AO: thefarm
Q: Infinity
PAX: F-No, Squatter, Firehead, Sparky_The Farm, Pad Thai, Matthew – Running Man FNGs: None
COUNT: 7
WarmUp: IWs, WMHs, Beet Pickers, World’s Greatest Stretch, T-Claps, and short Mosey.

The Thang:
– Jacob’s Ladder on hill at corner of track: 7’s of air squats at bottom and burpees at top
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round – 11’s: Bonnie Blairs (1-2 count) and Jump Squats (single count) – 10-1 Motivators

Mary: Listen to ”The Comfort Zone” motivational speech by Fearless Motivation. – Hold a plank the entire time (can alternate btw high and low plank as desired) – One burpee each time you hear “comfort”

Announcements: Ruck tomorrow, Firehead Q Monday, No workout Wednesday, and Pad Thai Q on Friday.

CoT: YHC prayed us out

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

Date: 2024-09-05
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, CashOnly, Dungeon Master, F3 Scabby, Horshack, Mark Michael, Bachelor FNGs: None
COUNT: 8

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC

THE THANG:
8 Blockies OMQ
Bear crawl to half, sprint to far side, crawl bear to start line 6 blockies SC OYO

8 cleans OMQ
High knees to half, sprint to far side, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey

20 curls IC
Bear crawl to half, sprint to far side, crawl bear to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey

8 coupon dips IC
Bear crawl to half, sprint to far side, crawl bear to start line 10 coupon dips SC OYO

8 squats IC
High knees to dot, sprint to far side, high knees to start line 10 squats SC OYO

8 decline merkins IC
Sprint to other side and back
10 decline merkins OYO

Mosey

MARY:
15 LBCs IC
12 scissors IC w or w/o coupon
10 BBS single count with or w/o coupons
12 Freddie Mercury’s IC
10 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
9/11 stair climb can still sign up

COT:

Tags: freestate, Andrew Churchill, CashOnly, Dungeon Master, F3 Scabby, Horshack, Mark Michael, Bachelor

Date: 2024-09-05
AO: olympus
Q: Blue Steel
PAX: spartan, Toolbox, Monk, Nano, NOAA, Blue Steel, Kool Aid, Peanuts FNGs: None
COUNT: 8

WARMUP: SSH Modified WGS Torso Twists Waybacks Lumbar Stretch Crossover Hamstring Stretch THE THANG:
Burpee
Merkin
Run
ManMaker (Merkin and deadlift press with Ole Cindy) Blockie
Reverse hand position Merkin
Run
Bonnie Blair’s with Ole Cindy
Slow body weight squat
Run
Jump to No surrender
Monkey Humpers
Run
Skull crusher/chest press
MARY: lower lumbar work
ANNOUNCEMENTS: StairClimb, AT Hike, Iron Pax starts Friday
COT: think before you speak and don’t become complacent. Respect one another Always work and harvest your relationships.

Tags: olympus, spartan, Toolbox, Monk, Nano, NOAA, Blue Steel, Kool Aid, Peanuts