Author: f3nano

Date: 2024-07-12
AO: thefarm
Q: Firehead
PAX: Sparky_The Farm, Lumbergh, Squatter, Firehead
FNGs: None
COUNT: 4
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey

THE THANG:

Sprint Far – Field Width
Tabata Squats x 8
Tabata Merks x 6

Sprint Back – Field Width
Tabata Reverse Lunges x 6 (instead of Bonnie Blairs)
Tabata Shoulder Dips x 6

Sprint Far – Field Width
Tabata SSH x 8
Tabata American Hammer x 8

Sprint Back – Field Width
Tabata Burpees x 6
Tabata LBCs x 6

MARY:
None, out of time but we got American Hammers and LBCs along the way.

ANNOUNCEMENTS: Ruck on Saturday, Sparky_The Farm Q on Monday

COT:
Guys have a problem with making friends. Take advantage of F3, church and sports as guys bond best side by side working or doing something with others. As Sparky noted, having relationships add to longevity.

Tags: thefarm, Sparky_The Farm, Lumbergh, Squatter, Firehead

Date: 2024-07-12
AO: theaerie
Q: Stewie
PAX: Rocketman, Chasqui, Lonestar
FNGs: None
COUNT: 4

WARMUP:
SSH
Mike Phelps
Windmills
Willie Mays

THE THANG:
Start at goal
Murder bunny 20 yards
20 thrusters
Mosey to opposite goal and back to coupon
Bear crawl from coupon to starting goal
20 merkins at goal.
Mosey back to coupon
Repeato 3x and advance coupon to 60yd and complete the thrusters, mosey, bear crawl, and merkins

When returning to 60yd, keep facing opposite goal and reverse murder bunny (durder bunny) to 40yd 20 Copperhead squats
Mosey to opposite goal and back to coupon
Reverse bear crawl (crawl bear) from coupon to starting goal 20 LBC
Mosey back to coupon
Repeato until coupon arrives back to goal

MARY:
Flutter
Am Hammer
Ring of fire, partner leg toss, superman, SSH+burpees,
ANNOUNCEMENTS:
Brew ruck in next few weeks date TBD
Donation ruck 7/22
2.0 beatdown? TBD
COT:
Re-emphasized to make the summer memorable by getting out if comfort zone and doing something new. PAX discussed financial tips and budgeting strategies in the parking lot.

Tags: theaerie, Rocketman, Chasqui, Lonestar

Date: 2024-07-11
AO: thehighlands
Q: Toolbox
PAX: Hobbyhorse, Cam, Katniss, arco, tour guide, Dial Up
FNGs: 1 Dial Up
COUNT: 7
WARMUP: motivators 8, IBAC f/r, windmills, Willie mays, down dog, runners stretch, merkins
THE THANG: line up on goal line, drag weight while bear crawling to midfield, chest leg, abs, and other goodies with variations for limited weights, difficult difficult, difficult, catch me if you can, burpees
MARY: couple of different ring of fire rounds holding various poses whole pax does merkins, obligatory hallelujah flutter kicks. ANNOUNCEMENTS: forgotten
COT: I get amped the night before a Q, but it’s not about what I’m doing anymore, but rather amped to see my boys. I realized that I Love the chatter, the time to clown around get an ass kicking, and be with a group of generally like minded who are there for each other. I love all the pax. Thank you all for joining me in a time of great joy and suffering. Syitg.

Tags: thehighlands, Hobbyhorse, Cam, Katniss, arco, tour guide, Dial Up

Date: 2024-07-11
AO: edge_of_reason
Q: Quip
PAX: Quip, Snowballs, Bottlecap, Taikwondough Boy
FNGs: None
COUNT: 4
WEATHER:
71° sticky, partly cloudy, with a slight breeze

*WARMUP:*
7cc ssh
7cc mt climbers
7cc cherry pickers
7cc arm circuit
7cc Im walkers

Bonus 7 burpees

THE THANG:
S houlder taps – 11cc
L unges – 11cc
U p Downs – High knees and on Q’s signal chest hits the dirt and bounce back up and resume chopping or high knees. – 77sec R everse Crunches – 11cc
P ickle Pointers – 11cc
E lbow Plank – 77 sec
E gress merkins (merkins moving backwards each rep)

11s
Burpees/squats with a couple flights of stairs in between

7s of pull/chin ups and lateral pulls (total 21)

MARY:
11cc am hams
11cc dying cockroaches
11cc leg raises hold 7in for 11 count
Spell out 7ELEVEN

ANNOUNCEMENTS:
Bros and Beers next Friday at Snowballs’ place

COT:
Chef and his M for safe delivery of their 2nd 2.0
TKDB prayers for navigating the work politics in a godly way Snowball prayers for making time for rest and as work is picking up Quip continued job search and dog to be peaceful
Bottlecap for boss transitioning and grace for the results
Prayers as we deal with the heat and for rain

Tags: edge_of_reason, Quip, Snowballs, Bottlecap, Taikwondough Boy

Date: 2024-07-09
AO: delphi
Q: Obadiah
PAX: NOAA, Peanuts, Crop Duster, Megatron, Rocket, Tortuga
FNGs: None
COUNT: 7

WARMUP: Don Quixote, imperial walkers, mtn climblers, WGS, WMHs, SSH, lap with some quick feet drills.

THE THANG:

Traverse from touch line to 18 yard box – always broad jump, followed by bear crawl. Return via backwards run.

1 burpee, 3 broad jump/bear crawl 10 big boys
2 burpee, 3 broad jump/bear crawl 20 big boys
3 burpee, 3 broad jump/bear crawl 30 big boys

4 burpee, 4 broad jump/bear crawl 10 B-Blair’s
5 burpee, 4 broad jump/bear crawl 20 b-blairs
6 burpee, 4 broad jump/bear crawl 30 b-Blair’s

7 burpee, 5 broad jump/bear crawl 10 merkins
8 burpee, 5 broad jump/bear crawl 20 merkins
9 burpee, 5 broad jump/bear crawl 30 merkins

9 burpee, 6 broad jump/bear crawl 10 BWS
8 burpee, 6 broad jump/bear crawl 20 BWS
7 burpee, 6 broad jump/bear crawl 30 BWS

6 burpee, 7 broad jump/bear crawl 10 calf raise
5 burpee, 7 broad jump/bear crawl 20 calf raise
4 burpee, 7 broad jump/bear crawl 30 calf raise

MARY: 30 big boys
ANNOUNCEMENTS:
COT: penalty box is where bad things happen and fouls get committed, intentional or unintentional… know where you are personally and in relationships. Is my attitude such that I can withstand the contact or am I likely to offend.

Yellow cards received prior to the semis are cancelled. Who do I need to forgive for committing a foul? Who needs a free pass, a second chance, new life? Am I forgiving of myself in a constructive way?

Tags: delphi, NOAA, Peanuts, Crop Duster, Megatron, Rocket, Tortuga