Author: f3nano

Date: 2024-07-09
AO: atlantis
Q: Hammerhead
PAX: B-String, Windtalker, Deflator, Forceps
FNGs: None
COUNT: 5
WARMUP:
12 Front Staddle Hops
12 Don Quioxites
12 Good Mornings
12 cherry pickers
12 Willy Mays Hayes w/hitch
10 second triceps ea arm
10 second delta stretch ea arm
12 Side Straddle Hops

THE THANG:
3 on 3 Flag Football
1st down markers every 1/3 of field

TD Allowed = 5 burpees
TD scored = 7 hand release merkins
Turnover on Downs = 5 burpees

Congrats to B-String our AO’s MVP today!

MARY:
10 Grasshopper Mtn Climbers (slow then fast)

ANNOUNCEMENTS:
9/11 stair climb 0500 Wed in September

COT:
Don Beebe said it best: ” Never Give Up ” but also: ” “How we choose to react – AND how we instinctively react- defines our character.”

Tags: atlantis, B-String, Windtalker, Deflator, Forceps

Date: 2024-07-09
AO: balls-of-fury
Q: Legacy
PAX: Gherkin, Popeyes, Old Bay, SPINAL TAP, Magoo
FNGs: None
COUNT: 6
WARMUP: dinks
THE THANG: fury
MARY: wazza?
ANNOUNCEMENTS: we are awesome
COT: see above

Tags: balls-of-fury, Gherkin, Popeyes, Old Bay, SPINAL TAP, Magoo

Date: 2024-07-08
AO: thefarm
Q: Matthew – Running Man
PAX: Trolley, Lumbergh, Firehead
FNGs: None
COUNT: 4

WARMUP:
Beet pickers
Willy Mays Hays
Arm circles
Calf raises
Calf lowers
Mosey around the soccer fields

THE THANG:
Motivators
Mosey to the end of the field
50 squats
50 crunches
50 single leg lines
Bear crawl to 3/4 field
20 mericans
40 single leg glute bridges
20 mericans
40 situps
Walking lunges to center of field
30 glute bridges
30 star jumps
30 reverse lunges
Long jump to 1/4 of field
20 mericans
20 American hammers
20 Bonnie Blairs
Sprint to end of field
10 box cutters
10 Peter Parker push ups
10 seconds balls to wall

MARY:
Leg raises
Penguin crunches
Rosalitas
Flutter kicks

ANNOUNCEMENTS:
Lumburg will Q Wednesday
Firehead will Q Friday

COT:
Summarized the movie “Bridge on the River Kwai”. The the British colonel was awesome, respected by his men and the Japanese colonel over the POW camp. However, he forgot what the war was about. I read this quote: “Nicholson explained how the men now had pride in themselves and how the bridge would last beyond the war as a testament to their fortitude. Obsessed with honor and with the vision of his own legacy, Nicholson never asks the most important question: Am I doing this for my own pride? How does it help win the war?”
Keep your focus on what’s most important and other things will fall into place in your life, or they will fall OUT.

Tags: thefarm, Trolley, Lumbergh, Firehead

Date: 2024-07-09
AO: freestate
Q: Horshack
PAX: FIFA (F3 The Capital), Deagle, Mark Michael, Bachelor
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x15, IC
• Windmills x 15, IC
Carolina Dry Docks x 10 IC
High knees with soccer ball passes x 3
• Walk out Cobra Kai stretch 5 count
• Michael Phelps x15, IC
• Cherry Pickers x 15 IC

THE THANG: Four of Diamonds
4 reps of an exercise at each of the 4 corners with a different transport between corners for each round. Each round, increase by 4 reps with a different exercise each round, for a total of 4 rounds for each exercise. Mosey around the diamond. • 4 burpees (bear crawl)
• 8 Merkins (high knees)
• 12 Squats (Lunge)

Soccer – 2 on 2, with FIFA (F3 The Capital) playing permanent offense. Deagle and Mark Michael crushed YHC and Bachelor

MARY:
• Flutters x 15 IC
• Box Cutters x 10 each way IC
• Dying Cockroach x 15 IC
• Alternating Little Mermaids and LBCs x 10 IC
• Stretch-o-rama around the PAX

Announcements:
– State of F3 Nation
– Tues July 16 at 8P Eastern
– Where: Live on F3Nation’s social accounts: Use one of these links whichever social media platform you hate the least . . . https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64391?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507, https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64392?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507, and https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64393?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507 – Why: Hear the vision for the “next 43ft” articulated from the SLT – Ruck & Float – Saturday August 3rd
– 5:30AM – early departure
– Bring your own tube! I will provide some links to order as options.
– 9/11 Stair Climb – two months away – training on the steps of insanity may be coming to a beatdown near you!

COT:
– The only difference between a vision and a hallucination is how many other people see it.
– Realizing a vision is a process of inspiring others and enrolling them to support and take action toward the vision.
– Winning the Revolutionary War realized the vision of a independent nation, but we mark our USA’s birth on the date of the vision – our Declaration of Independence.

Tags: freestate, FIFA (F3 The Capital), Deagle, Mark Michael, Bachelor

Date: 2024-07-09
AO: thegeneral
Q: Gherkin
PAX: Spud, Lazlo, Flipper, Toolbox, Robo, Hobbyhorse, Summit, Huck Finn, Bypass, Bender FNGs: 1 Bender
COUNT: 11
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG
No Surrender, (Surrender Cheap Trick 4:11)
Hold coupons over your head in the rifle carry position until chorus, when you drop the coupon and do no surrenders.

Gut Busters (Ghost Busters Ray Parker Jr. 4:00)
Everyone starts in a high plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!

Jump Around, House of Pain 3:30
Air presses during the verses
Squat jumps to the beat when the chorus starts with jump around

Chumbaburpee (Tubthumping – 3:30)
Start with SSH and every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.

Stairway to (at least) Seven (Stairway to Heaven – 8 min)
At bottom of steps, start with 1 Burpee, run half way up, perform 1 incline or decline push-up, run to the top and do 1 squat then run back down. Repeat until the end of the song, increasing reps of each exercise by 1 each time.

Catch me if you can – Born to Run 4:30
Catch me if you can around the track, with the last PAX doing a burpee before running to the front of the line

Island Hoppers (Island in the Sun – 3:20)
Start in a high plank position, bear crawl onto the first “Island” and stop and do 5 Merkins. Continue to the next “Island,” and do another set of 5 Merkins. Increase or decrease the level of WO by increasing/decreasing the distance on the initial bear crawl before getting on the “Island” or by increasing/decreasing the number of Merkins done at each “Island.”

Da’ Dip (Freak Nasty 3:50)
Start with box jumps or step ups and then do dips during the chorus

MARY
LBCs, American Hammer, Flutter Kick,

ANNOUNCEMENTS
• Softball signups – Games Tuesday nights in August through Sept. • Ruck and Float – Aug 3rd
• 9-11 Stairclimb – EC Rucks, t-shirts, pancake breakfast, keep an eye open for details • Wednesday night going to see Marine Corp Band at the Capital – 7pm

COT
• We all know that the Declaration of independence was approved and signed on 7/4, but the first public reading of it was July 8 in Philly, Trenton & Easton PA
• On July 9, it was read to George Washington’s troops (the Revolutionary War started in Lexington and Concord MA in April 1775)
– It’s worth rereading https://www.archives.gov/founding-docs/declaration-transcript

Tags: thegeneral, Spud, Lazlo, Flipper, Toolbox, Robo, Hobbyhorse, Summit, Huck Finn, Bypass, Bender