Author: f3nano

Date: 2024-07-03
AO: horizon-ao
Q: Purple Rain
PAX: 3 mile, Attache’, Disco, SPINAL TAP, Mr. Hand
FNGs: None
COUNT: 6

WARMUP:
– Willie Mays Hays, (10)
– Cherry pickers, (10)
– Imperial walkers,
– Hill billy,
– Little bitty arm,
– Side straddle hop, (20)
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose

THE THANG: Freedom Run in honor of our country’s birthday
We stopped at houses with an American flag and did the following: – Squats
– Burpees
– Merkens
– Bobby hurleys
– Dips
– Plank punch
– Plank jack
– Calf Raise
– Seal clap
MARY:
– Box cutters
– flutter kicks

ANNOUNCEMENTS: Welcome back to Attache’’! Looking good!

COT: As we celebrate our country’s independence and birthday, take a few moments to appreciate what our freedom cost.

The price of freedom may be high, but never so costly as the loss of freedom. – Ronald Reagan
The cost of freedom is always high, but Americans have always paid it. – John F. Kennedy

Tags: horizon-ao, 3 mile, Attache’, Disco, SPINAL TAP, Mr. Hand

Date: 2024-07-03
AO: thefarm
Q: Sparky_The Farm , Squatter
PAX: Matthew – Running Man
FNGs: None
COUNT: 3

WARMUP: SSH, beet pickers, Don Quixote’s, arm circles, calf stretches THE THANG:
Using the F3 Deck of Cards:
LBC
Low plank 60 seconds
Hand release merkins
Flutter kicks
Backwards lunge
Freddie Mercury
Calf raises
WWII sit-ups
Mtn Climbers
Merkins
Shoulder taps
Rosalitas
High plank
Bear crawl
Warm down lap
MARY:
LBC
Penguin crunches
Box cutters

ANNOUNCEMENTS:
Gandolf VQ Friday
Ruck Saturday
Running Man Q Monday

COT:
Forgive one another

Tags: thefarm, Matthew – Running Man

Date: 2024-07-03
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter, William Savage, Tiger Lilly
FNGs: None
COUNT: 5

WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers IC
20 Should taps IC
15 SSH IC
10 High knees IC
5 Mountain Climbers IC
10 shoulder taps IC

THE THANG:
Google Random Number generator determines which number we do

Red 1
13 original colony merkins SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia

White 2
Continental mosey

Blue 3
27 amendment squats (imperial walker squats) SC

U 4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC

S 5
50 state LBCs

A 6
15 federal department shuttle run

Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General

MARY:
50 lbc SC x2

ANNOUNCEMENTS:
Ruck and float coming up Sat Aug 3
Listen to (some podcast I can’t remember) about Justice Clarence Thomas – suggested by baguette

COT:
America will 248 years old tomorrow. A relative a baby in the history books but we’ve seen and done some crazy shit.

Tags: potomac-rising, Baguette, Promoter, William Savage, Tiger Lilly

Date: 2024-07-02
AO: atlantis
Q: True North
PAX: Hammerhead, Windtalker, B-String, Deflator, Forceps, True North, MiniME FNGs: 1 MiniME
COUNT: 7
WARMUP: 10x arm circles out/up/forward, 20x trunk twists and willy mays hayes
THE THANG: 60 second refresh (20 second explanation/getting into position, 40 seconds of effort) for two sets of each series:

1a) mosey
1b) skater hops
1c) crunchy frogs
1d) perfect merkin
2a) toy soldiers
2b) burpees
2c) freddy mercury
2d) reverse plank
3a) lunge walk
3b) plank jack
3c) peter parker merkin
3d) hip thrust
4a) karaoke
4b) willy mays hayes with jump up
4c) derkin/erkin
4d) dips
5a) long jump
5b) michael phelps
5c) rockstar jumps
5d) imperial walkers

ANNOUNCEMENTS: 9/11 stair climb – see the channel
COT: Appreciate and be grateful for all the conveniences of modern day living. Stop and ask if you’re really putting that extra time not slaving away worrying about your next meal, washing dishes by hand, etc. to good use.

Tags: atlantis, Hammerhead, Windtalker, B-String, Deflator, Forceps, True North, MiniME

Date: 2024-07-02
AO: thegeneral
Q: Lazlo
PAX: citrus, Spud, Apples, Toolbox, Hobbyhorse, Robo
FNGs: None
COUNT: 7
He appeared like a ghost walking out of the shadows. We thought Toolbox had gone the way of the Trolley, but there he was in plain sight. Happy to have our brother with us for another month or so, but hoping he gets his move settled easily.

WARMUP: SSH, imperial walkers, hillbillies, willie mays hayes, cherry pickers, Moroccan night clubs, Michael Phelps, down dog, WGS THE THANG:
Part 1: Moving Jack Webb. Starting at one goal line, PAX bear crawl 10 yards, do 1 merkin, 4 OH claps; bear crawl to the 20, do 2 merkins, 8 OH claps; repeat to the opposite goal line for 10 merkins, 40 OH claps
Part 2: Musical Dora. Partner A runs to the 40 and back, Partner B does an exercise. Flapjack until the song is over, then change to a new exercise. They were: -BWS
-WWI
-Lunges
-Hello Dolly’s
Part 3: F3 Ultimate. The green team won.

MARY: flutter kicks, American hammers

ANNOUNCEMENTS: 9/11 stair climb

COT: Not much wisdom. The Q shared that one of his kids got caught in some shenanigans, and the challenges of parenting. Trying to enforce why rules and discipline matter and generally the importance of not being a moron, while trying not to overreact and potentially do long-term harm to the relationship, etc. If anyone has that figured out, please let me know!

Tags: thegeneral, citrus, Spud, Apples, Toolbox, Hobbyhorse, Robo