Author: f3nano

Date: 2024-07-29
AO: thepatriot
Q: Booking
PAX: Pilsbury, Groundhog, Ice Tea, Anchorman, Lucius, bogey, Wedding Singer, Bone, Hops, Lazlo, Spud, SAAS, Skymiles, Smokey, Strange Brew, Boardwalk, Hobbyhorse, Jenner, Trademark, Couch Potato, Shake ‘n’ Bake, Porkchop, Five Way FNGs: None
COUNT: 26
WARMUP: SSH, Hill Billies, Michael Phelps, Arm Circles, Windmills, Cherry Pickers, WM Hayes, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
20 OH Press
20 Curls
20 Low Rows
20 Coupon Squats
20 Swings to the left
20 Swings to the right
20 Chest Press
20 Swings
20 calf raises
20 leg lifts over coupons

Lieutenant Dan’s in the parking lot on the way to the amphitheater

20 Derkins
20 Dips
20 Step ups
20 Bulgarian Split Squats left
20 Bulgarian Split Squats right

repeat the above but 15 count on each

Bear Crawl on the way to the basketball courts/ mosey the rest of the way there

At the basketball court-
10 copperhead squats- bear crawl to sideline 10 merkins- repeat 3 x

Mosey back to coupons:
20 Atlas Shrugs
20 curls
20 squats
20 calf raises
20 around the worlds to left
20 around the worlds to the right
20 chest presses
20 leg lifts over coupon
20 low rows

Finished!

MARY: LBC/ Flutters
ANNOUNCEMENTS: 9/11 Stair climb, congrats to Bogey on his hole-in-one, Ruck and Float, Shake-n-Bake collecting donations, see channels for other announcements. COT: Learn to listen and listen to learn!

Tags: thepatriot, Pilsbury, Groundhog, Ice Tea, Anchorman, Lucius, bogey, Wedding Singer, Bone, Hops, Lazlo, Spud, SAAS, Skymiles, Smokey, Strange Brew, Boardwalk, Hobbyhorse, Jenner, Trademark, Couch Potato, Shake ‘n’ Bake, Porkchop, Five Way

Date: 2024-07-27
AO: olympus
Q: Hightower
PAX: Walk-on, Ashe, Yard Sale, Peanuts, Popeyes, Po, YNAB, Monk FNGs: None
COUNT: 9

WARMUP:
Dynamic stretching in the parking lot

THE THANG:
Fellowship jog around LBSS, 1stop rear courtyard.
Round 1: 20 incline merkins & 20 squats
Round 2: 25 incline merkins & 25 squats
Ricky Bobby to front entrance of LBSS for Stop #2
Round 1: 15 decline merkins & 15 high knee step ups
Round 2: 20 decline merkins & 20 high knee step ups
Ricky Bobby to rear culdesac.
Sprint up hill to tennis courts.
Team Dodgeball: split into 2 teams, 3 balls each side of tennis courts. Anyone hit or their ball gets caught is out. Once out, you retreat to back line, then bear crawl across to opposite rear line, then join the other team. Stoppage #1: (20) cc flutter kicks, then 2 court shuttle run Stoppage #2: (20) cc flutter kick, then 1/2 court shuttle run. MARY:
Alphabet leg lifts, then Penguin taps, finally Dirty Dog/Donkey kicks ANNOUNCEMENTS:
Ruck & Float next wknd Yardsale
Sept 11 stairclimb, shirts on sale

COT:
Gratitude specifically for our parents. Without them we wouldn’t be here today. Give a call, go see them, just go touch base, and appreciate what they’ve sacrificed for you.

Tags: olympus, Walk-on, Ashe, Yard Sale, Peanuts, Popeyes, Po, YNAB, Monk

Date: 2024-07-27
AO: thesandlot
Q: Legacy
PAX: Defiance, Hobbyhorse, AI, Spud, Lucius, 2 percent, Popeye, Boardwalk, bogey, CableGuy, Yo-Yo (Morristown, NJ) FNGs: None
COUNT: 12
WARMUP: SSH, Imp Walk, Hill Billy, Willy Mayes Hayes, Michael Phelps, Cherry Picker, Little Bitty Arm Circles (and Reverse), Downward Dog
THE THANG: Quick run to field for the mega set consisting of 9 exercises: 20 Merkins, 15 Jump Squats 10 Freddy Mercuries/5 Burpees, 10 Caroline Dry Docks, 15 LBC/5 Dive Bomber Merkins, 10 Bonnie Blairs/15 Flutter Kickss; then, go mosey to W-L; stop in parking lot on way for Merkins/Jump Squats/Freddy, then get to lower W-L parking lot, do Burpees/Carolina Dry Docks, run BIG LOOP (consisting of up the stairs then around the planetarium, back into lot, and then do various reps of the Merkins, Jump Squats, Fredies, Burpees, Carolina, LBC, Dive Bombers, Bonnies and Flutters, Do this about 4 or 5 times — then head into W-L Stadium for quick round of reps, then do a mini-loop up and down the stairs next to the cafeteria + 5 merkins, do this for about 7 minutes then head back MARY: N/A
ANNOUNCEMENTS: 8/3 Ruck and Float–time to get in if you are doing it; 9/11 stair climb, T-Shirt order IS LIVE and you only have until 8/4; Yard Sale having a UNICEF FUNDRAISER<—ALL OF THIS STUFF IS LINKED ABOVE IN CHANNEL
COT: YHC interviewed for a big job but is not getting it. Life is competitive, and it is up to Sky-Q when it is time for you to get another lesson in humility. No feeling sorry for yourself! Time to move onward! Without question, F3 helps–I was ready to lead and F3 would have helped my leadership. I am grateful for all my F3 brothers. Time for new challenges. Thanks for coming out today–SYITG!!!!

Tags: thesandlot, Defiance, Hobbyhorse, AI, Spud, Lucius, 2 percent, Popeye, Boardwalk, bogey, CableGuy, Yo-Yo (Morristown, NJ)

Date: 2024-07-26
AO: sparta
Q: Crop Duster
PAX: Peanuts, NOAA, Monk, Nano, Crop Duster, Obadiah
FNGs: None
COUNT: 6

WARMUP: SSH, Michael Phelps, Arm Circles, Willy mays hays, cherry pickers, wgs ,
THE THANG: Curls, overhead press, squats, kettle bell swings sets of tel:510152025 20 15 10 5 MARY: 89 lbc, 20 flutter kicks
ANNOUNCEMENTS: Ruck and float, 911
COT Take a risk in National All or Nothing Day

Tags: sparta, Peanuts, NOAA, Monk, Nano, Crop Duster, Obadiah

Date: 2024-07-26
AO: horizon-ao
Q: 2 percent
PAX: AI, Magoo, Attache’, vplaxico, Kodiak, Poe
FNGs: None
COUNT: 7
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Each PAX hit 15 stations Tabata style: 1 minute of exercise, 20 seconds travel time to the next cone:

1) Pull Ups
2) Hand Release Merkins
3) Star Jumps
4) Pike Ups
5) Mummy Kicks
6) Patty Cake Merkins
7) Heisman Shuffle
8) Single leg lateral hip raises
9) Scissors
10) Bonnie Blairs
11) Stephen Seagal’s
12) Bunny Hops Side to Side
13) Dips
14) Flutter Kicks
15) Blockees

Back to the field for “Breading the Cutlet”

MARY: : Throw Down Hoedown, Alabama Prom Dates, Donkey Kicks, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float 8/3, See @YardSale’s post for the UNICEF fundraiser

COT: 1 minute silent meditation

Tags: horizon-ao, AI, Magoo, Attache’, vplaxico, Kodiak, Poe