Author: f3nano

Date: 2024-07-30
AO: balls-of-fury
Q: Legacy
PAX: Gherkin, Toolbox, Fish Fry, Cam, SPINAL TAP, Magoo, 3 mile FNGs: None
COUNT: 8
WARMUP: ugly dinks
THE THANG: BALLS OF FURY
MARY: N/A
ANNOUNCEMENTS: Hayes is good also so we should discuss what folks like best for this.
COT: Our balls won’t stop. We hit the record for turnout — on a week in which we were knocked out of our usual place because of construction

Tags: balls-of-fury, Gherkin, Toolbox, Fish Fry, Cam, SPINAL TAP, Magoo, 3 mile

Date: 2024-07-30
AO: thegeneral
Q: Summit
PAX: Robo, Gherkin, Defiance, Spud, Lazlo, Traveler, bogey, Toolbox, Hobbyhorse FNGs: None
COUNT: 10
WARMUP:
SSH, Hillbillies, Michael Phelps, Arm Circles, WM Hayes, Down Dog, WGS, Cobra Kai THE THANG:
– Tabata Set 1 (20 secs work/10 secs rest X 8-Step Ups & High Knees alternate
– Cumulative 4 Corners-with shuffle and sprints between corners (End zone to 20 yard line across field and back to end zone) – Corner 1: 10 merkins
– Corner 2: 10 merkins, 15 jump squats
– Corner 3: 10 merkins, 15 jump squats, 20 plank jacks
– Corner 4: 10 merkins, 15 jump squats, 20 plank jacks, 25 monkey humpers
– Tabata Set 2 (20 secs work/10 secs rest X 8-Mucho Lego (Bonnie Blairs/jump squats) & dips alternate
– Dora (one partner exercises while other murder bunnies to 20 yard line and hallelujah carries back) – 50 coupon presses
– 75 coupon swings
– 100 goblet squats
– Tabata Set 3 (20 secs work/10 secs rest X 8-Toe taps & urkins alternate

MARY: Flutter kicks, American hammers, leg lifts, and cherry pickers ANNOUNCEMENTS:
– Sign ups for 9/11 climb and t-shirts on Slack
– Ruck and float this weekend-info on Slack
– Iron Sharpens Iron Bible study on Wednesday 7/31 (and every Wed) at Gherkin’s house. Appreciate the hospitality here! COT: Q’s VQ in the Capital Region.

Shared F3 story of being invited to the Gloom in South Orange, NJ in December 2020. Was in darkest time of life with trials with adult child. Didn’t realize that the mission of F3 to plant, grow and serve would be transformative and that 4 NJ brothers all from different backgrounds would be there for Q to hold him up. We became the SLT of a new region (The Frontier) and went on to plant several other F3 regions in NJ.

Q remains passionate about our calling to be there for guys who often say that they are OK but really are not. The antidote to Sad Clown Syndrome = F3. Could not get out without a Soprano’s reference and a NJ playlist.

Q moved to Arlington 2 months ago and was super blessed to have F3 Capital sites all around and to be so warmly welcomed. You HIM are best in class and it is a pleasure to be part of your region.

Lastly, thanks to Hobbyhorse for nudging Q to step up. Appreciated.:pray:

Tags: thegeneral, Robo, Gherkin, Defiance, Spud, Lazlo, Traveler, bogey, Toolbox, Hobbyhorse

Date: 2024-07-29
AO: acropolis
Q: Hightower
PAX: Peloton, Peanuts, Monk
FNGs: None
COUNT: 4

WARMUP:
A few exercises and stretches to warm up.
Fellowship lap around field.

THE THANG:
Start as group at end line: bear crawl to center line for 4 stations. 25 curls with med ball
25 bent rows with block
15 med ball slams
10 cc high knee step up on bench
Then continue bear crawl to far end line.
Rinse & repeat, this time lunge walk to center line, then same 4 stations. Then lunge walk to far end line. Round 2, Mario Bros Skip to center line for 4 stations:
25 med ball shoulder press
25 chest press block
25 tricep extension med ball
20 dips on bench
Mario Bro Skip to far end line.
Karaoke back to center line, then rinse and repeat 4 stations. Karaoke back to end line. Fellowship jog around field to cool down.

MARY:
Ring of Fire round of Mary.

ANNOUNCEMENTS:
Ruck & Float
Sept 11 stair climb & shirt order open

COT:
Thanks and gratitude for you guys coming out to support Acropolis!

Tags: acropolis, Peloton, Peanuts, Monk

Date: 2024-07-30
AO: delphi
Q: Rocket
PAX: Obadiah, Rambler, Flapjack, Nano, K-Pop, Pop Fly, Ashe, Crop Duster, Peanuts, Hightower FNGs: None
COUNT: 11

WARMUP: SSH, Michael Phelps, Willie Mays Hayes, cherry pickers, worlds greatest stretch, mosey

THE THANG: screw your buddy workout. Partner up. Partner A runs 200 yards while Partner B does a calisthenics workout. Run a total of 2,000 yards

1) pushups
2) LBC
3) Squats
4) low plank hold
5) calf raises

Repeat

Green Sally Up song. In push-up position hold up position when they say Up, hold down position when they say Down. Song is actually titled Flower by Moby

MARY: stretching

ANNOUNCEMENTS: 9/11 stair climb (how could you miss the plethora of announcements) Ruck and Float – sign up
Prayer Request for an M and family

COT: lessons learned from Olympics:
Hard work and dedication can take them far
Believe in yourself
The importance of mental health
Teamwork makes the dream work
Appreciation for others in our world
Handle victory and defeat with grace
Winning isn’t everything

Tags: delphi, Obadiah, Rambler, Flapjack, Nano, K-Pop, Pop Fly, Ashe, Crop Duster, Peanuts, Hightower

Date: 2024-07-29
AO: horizon-ao
Q: Kodiak
PAX: Classified, Magoo, Sparky, vplaxico, Attache’, 2 percent, Purple Rain, Mr Haand, SPINAL TAP FNGs: None
COUNT: 10
WARMUP: SSH, MP, IW, inch-worm-merkins, CP, WMH, DD, UD, Stretch
THE THANG: After a fellowship lap, the PAX picked up coupons and made circuits around the field, performing various coupon exercises, including thrusters, curls, blockies, squats, derkings, upright row, chest press, calf raise, aussie pullups. Upon the completion of each circuit, there was a 200 yd mosey across the field and back. MARY: Should taps, Freddy Mercury, American Hammer, LBC
ANNOUNCEMENTS: Ruck and float, 9/11, Yard Sale fundraiser, as posted in this chanbel.
COT: Congratulations to ’21 Yorktown graduate, Torri Huske, who won an Olympic Gold medal on Sunday. Amazing!

Tags: horizon-ao, Classified, Magoo, Sparky, vplaxico, Attache’, 2 percent, Purple Rain, Mr Haand, SPINAL TAP