Author: f3nano

Date: 2024-07-13
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter
FNGs: None
COUNT: 2

WARMUP: ruck
THE THANG: 3-mile ruck around the hood
MARY: n/a
ANNOUNCEMENTS: Sparky has Q Monday
COT: We talked about opportunities and when it makes sense and when it is too much speculation. Sometimes people will push you hard to take risks. You have to evaluate the downside and others it may affect.

Tags: thefarm, Squatter

Date: 2024-07-13
AO: thesandlot
Q: Lazlo
PAX: 2 percent, Big Short, CableGuy, Cam, Lucius, Obadiah, Strange Brew, Hobbyhorse, Legacy FNGs: None
COUNT: 10
The Q was wondering how to keep us busy today and thought about the Route 66 routine. Then decided Highway 61 was the better trip. Or at least better tunes. So we did that.

Soundtrack: Highway 61 Revisited

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, cherry pickers, Willie mays Hayes, down dog, WGS

THE THANG: mosey through the park, increasing burpees at each stop from 1 though 10, finishing with a round of 6 at the last stop for… wait for it… 61 burpees. Picked up and lost the Saturday morning runners along the way.

Round 2. Toured a smaller highway 61 around the field and the blacktop. Moving from station to station, increasing the exercise from 1 to 10, ending with a round of 6. First round was a mosey with increasing perfect merkins.

Pit stop. 10 dips, 10 derkins, 10 step ups

Round 2: bear crawl between stations with increasing BWS. Then a pit stop.

Round 3 / Mary: lunge between stations with increasing x-factors. Finished during the song Highway 61 Revisited. Trust me.

MARY: Round 3

ANNOUNCEMENTS: @gherkin hang out, ruck float, stair climb

COT: finding an inspirational Dylan quote is harder than you might think. But here’s a quote talking about his father:

My father probably thought the capital of the world was wherever he was at the time. It couldn’t possibly be anyplace else. Where he and his wife were in their own home, that, for them, was the capital of the world.

This is a common F3 theme. Gratitude. Be part of where you are and make where you are the place you’re supposed to be.

Tags: thesandlot, 2 percent, Big Short, CableGuy, Cam, Lucius, Obadiah, Strange Brew, Hobbyhorse, Legacy

Date: 2024-07-12
AO: horizon-ao
Q: 2 percent
PAX: 3 mile, SPINAL TAP, sticks, Yardbird, Sparky, Disco, Kodiak, Attache’, CableGuy, 12 Point FNGs: None
COUNT: 11
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Don Quixotes; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch

THE THANG: PAX alternated between 3 rounds of pull ups and the following audience participation exercises: Diamond Merkins w/ alternating leg/arm raises, Sissy Squats, Break Dancers, Turkish Get Ups, Alternating Should Taps

Dirty Hookups – plank position facing the wall, 1 -raise right hand to the wall. 2- left hand (horizontal plank), 3- right hand down, 4-left hand down

Mosey’d to the concrete blocks for 2 rounds of the following: One Legged Box Jumps w/ a 5 second hold, Derkins, Dips, Mike Tyson’s, Cliff Hanger Merkins

Back to the field for 2 rounds of the Evolution of Man – Swimmers on the goal line, Army Crawl to the 6, Bear Crawl to the 18, Sprint to the opposing goal line

MARY: V-ups, Figure 8’s, Alabama Prom Dates, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float, raging kegger at Gherkin’s on 7/16

COT: Motivation is what gets you started. Habit is what keeps you going.

Tags: horizon-ao, 3 mile, SPINAL TAP, sticks, Yardbird, Sparky, Disco, Kodiak, Attache’, CableGuy, 12 Point

Date: 2024-07-12
AO: sparta
Q: Megatron
PAX: Crop Duster, El Niño, K-Pop, NOAA, Peanuts
FNGs: None
COUNT: 6

WARMUP:
Mericans, air squats, Michael Phelps, Willie Mays, some stretching

THE THANG:
25 DL, 50 Hand release pushups, 25 jump squats, 50 clean & press, 50 mountain climbers, 50 flutter kicks, 50 clean & press, 25 jump squats, 50 Hand release pushups, 25 DL

MARY:
Walk outs, hip flexor stretch, cobra Kai, downward dog.

ANNOUNCEMENTS:
9/11 stair climb on 9/11. Ruck and float

COT:
Practice makes progress. While we able to practice sports, writing, presenting, mindfulness etc there are some things we can’t practice like patience or compassion. We have to execute and be prepared when those moments come. Then take those lessons for next time.

Tags: sparta, Crop Duster, El Niño, K-Pop, NOAA, Peanuts

Date: 2024-07-12
AO: thepatriot
Q: Legacy
PAX: Summit, Groundhog, Goldfish, Pepco, Kodak, Wedding Singer, Popeye, Lazlo, Lucius, Fitz-Hume, Ice Tea, bogey, Shake ‘N’ Bake, Bone, Strange Brew, My Space, Big Short, Flux, Breach, PLEASE ADD AS NECESSARY–apologies I am missing a few FNGs: 1 PLEASE ADD AS NECESSARY–apologies I am missing a few COUNT: 24
WARMUP: SSH, Imp Walk, Hill Billy, Michael Phelps, Cherry P, Willy Mays Hayes, Moroccan Night Club, Downward Dog, WGS
THE THANG: Run to Nottingham, then a series of Doras that began concurrently with Security clearing out a drunk and disorderly, first past the post for 50 Burpees, 100 Merkins, 150 LBCs, 100 Squats, and 50 single count shoulder taps MARY: None
ANNOUNCEMENTS: 8/3 Ruck-n-Float–see channel and register; 911 Stairclimb–sign up will be available this weekend
COT: The 9/11 attack was three-fold, as it was 1) an attack on our nation, 2) attack on our community, and 3) an attack on our way of life. The 9/11 attackers were influenced by symbolism. In F3, we are not merely guys who work out together, we are symbols.. We are symbols of male leadership in this community. It will be very symbolic for us to get a lot of guys to come out this September. Please talk to fellow PAX and make arrangements with your M. Let’s get 100 guys down there. Register in July. Your early registration will itself be a symbol. SYITG!

Tags: thepatriot, Summit, Groundhog, Goldfish, Pepco, Kodak, Wedding Singer, Popeye, Lazlo, Lucius, Fitz-Hume, Ice Tea, bogey, Shake ‘N’ Bake, Bone, Strange Brew, My Space, Big Short, Flux, Breach, PLEASE ADD AS NECESSARY–apologies I am missing a few