Author: f3nano

Date: 2024-06-13
AO: compound
Q: Peanuts
PAX: Big Bird, citrus, Skidoos, Doodles, Yardbird, Popeyes, SlimJim, Hightower, Speedo, Poe, Monte Karlo FNGs: None
COUNT: 12

WARMUP: SSH; WMH; DB; MP; DD; WGS; CK; CP; Run a lap
THE THANG: Split in 2 groups. 1 side of field gets coupons and other doesn’t. Coupon side does OH press and other side does Dips. Start with 10. Mosey to other side. Add 10 reps each time. At 30 switch to curls and step ups. Meet back in middle and play a round of duck duck goose. Hard to remember the rules. Finished with a dominating round of UF. MARY: LBCs x50
ANNOUNCEMENTS: Rambler wants you to come over – anytime.
COT: continue to consider your legacy. Welcome FNG skidoos

Tags: compound, Big Bird, citrus, Skidoos, Doodles, Yardbird, Popeyes, SlimJim, Hightower, Speedo, Poe, Monte Karlo

Date: 2024-06-13
AO: edge_of_reason
Q: Chef
PAX: Quip, Bottlecap
FNGs: None
COUNT: 3

WARM UP:
15cc SSH
10cc Grass grabbers
15cc Lunges
10cc Michael Phelps
10cc hairy Rockettes
OYO Arm stretches

THE THANG:
Tabata style! Perform each set for 20 seconds, then take 10 second break. Rest one minute between Rounds. Go hard. Goal is to get heart rate to within 80% of your max attainable heart rate.

Round 1: (6 minutes) – Upper Level
3 sets high knees
3 sets plank punches
3 sets jumping jacks
3 sets side skaters

Round 2: (6 minutes) – Playground or Tennis Court
3 sets jump rope
3 sets high/low boat
3 sets line jumps
3 sets of merkins

Round 3: (6 minutes) – Around track by exercise equipment
3 sets burpees (JUMP!)
3 sets American hammers
3 sets squats
3 sets lunges

Round 4: (6 minutes) – Field
3 sets mountain climbers
3 sets merkins
3 sets split squats (Bonnie Blairs?)
3 sets of tuck jumps

MARY
30 seconds plank, thousand count

TAPS:
– Bros and Beers next week at Quip’s house. Tentative start at 7pm, but check Signal chat for more details. – Prayers for wise counsel for Bottlecap
– Prayers for Quip’s job hunt inside his current company and perhaps beyond. – Prayers for Chef to be patient with an increasingly opinionated little one.

Tags: edge_of_reason, Quip, Bottlecap

Date: 2024-06-13
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Pigeon, Mumford, Dungeon Master, Cannoli, FIFA (F3 The Capital), Bachelor, Gas Leak FNGs: None
COUNT: 10
WARMUP:
– 2 laps around the blacktop
– Swingbillies x 20 IC
– SSH x 15 IC
– Carolina Dry Docks X15 IC
– Hairy Rockets x 15 IC
– Monkey Humpers X15 IC
– El Capitan out and back
– Cherry Pickers x 15 IC
– Shoulder Taps x 15 on Q
– Windmills x 15 IC

THE THANG:
Tabatha 50/10 – 3 rounds of 3 exercises, total 9 minutes.
– Curls
– Forward Lounges
– LBCs

Coupon-a-side on the blacktop

Second round Tabatha (45/15):
– Bend-Over-Rows
– Coupon Squats
– High Plank

MARY:
– Reverse Crunches
– Freddie Mercury
– Outlaws
– Little Mermaid
– American Hammer
– Flutters

ANNOUNCEMENTS:
Thirsty Third Thursday is next week.

COT:

Tags: freestate, Horshack, Winston, Pigeon, Mumford, Dungeon Master, Cannoli, FIFA (F3 The Capital), Bachelor, Gas Leak

Date: 2024-06-08
AO: olympus
Q: Popeyes
PAX: Walk-on, Lazlo, Doodles, Ashe, Glee, Lightyear, Rollingstone, Peanuts FNGs: None
COUNT: 9
WARMUP: SSH, take a lap, high knees halfway
Merkins, down dog, worlds greatest stretch
Run more, more stretching
THE THANG:
On the track, partner up, meet the other person on the other side. Do the following together: 5 merkins, 5 big boys, 5 american hammers, 5 bonnie blairs,
10 sets

Ultimate with full length of the football field sprints and ab workouts after every score.

MARY: 47 flutter kicks
ANNOUNCEMENTS: Dad’s camp (in session that day)
COT: Get busy living or get busy dying (Shawshank) and We’re all on our way out. Act accordingly (The Departed). You will lose everything you love. Not meant to make you sad but to make you sober. Treasure your relationships today.

Tags: olympus, Walk-on, Lazlo, Doodles, Ashe, Glee, Lightyear, Rollingstone, Peanuts

Date: 2024-06-12
AO: horizon-ao
Q: Defiance
PAX: 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out FNGs: None
COUNT: 11

WARMUP: The usual

THE THANG: Tabata style workout, 45 seconds on and 15 seconds off. 2 sets of: curls, bent over rows, burpees, merkins, bob and weave squats, X jumps, chest press, alternating shoulder taps, mountain climbers, and thrusters. Some running in between sets

MARY: one half of the OG Mary, featuring LBCs, High slow flutter, low slow flutter, low slow scissor, and heels to heaven.

ANNOUNCEMENTS: pickleballers check out the balls-of-fury channel for more info

COT: Q is coming up on one year in F3 and is reflecting on an F3 motto of “leave no man behind, and leave no man where you found him”. Q is thankful for all of the men who have encouraged, chided, and supported him over this past year.

Tags: horizon-ao, 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out