Author: f3nano

Date: 2024-05-21
AO: delphi
Q: Hightower
PAX: Ashe, Battleship, Blue Steel, Crop Duster, Doodles, K-Pop, Megatron, NOAA, Peanuts, Rambler, Rocket, Yard Sale, Gadget, Bluegrass, Mounthe, DR PAX: WaterBoy from Tampa FNGs: None
COUNT: 17

WARMUP:
Frankensteins, then to Walk lunge, then circle up for stretching. Walk over to upper parking lot for ShuttleRun. Broke group into 2 groups, each did 2 rounds. THE THANG:
Group warm ups: full court layups. Then half court jump shots.

Broke the group into 4 teams of 4 PAX. Then team 1 vs team 2 play hoops. Teams 3 & 4: 5 burpees then jog to field and back. Then switch, Team 3 vs Team 4. While teams 1&2 burpees and jog. Paused for Halftime for full group No-Surrenders.

Rinse and repeat for 3 rounds.

MARY:
Flutter kicks until time ran out.
ANNOUNCEMENTS:
Boneathon, Murph, Anniversary Convergence then Dads Camp: more info posted on Slack. Rambler hosting send off for BlueGrass, Lightyear & Juneau. COT:
Keeping to the theme bringing some fun out to the Gloom. Beatdowns don’t have to be with coupons or brutal, it can be whatever you, the Q decides. That’s 1 of the core principles of F3, lead by our peers with No professional training. Urging the guys who haven’t Q’ed in awhile to step up and lead.

Tags: delphi, Ashe, Battleship, Blue Steel, Crop Duster, Doodles, K-Pop, Megatron, NOAA, Peanuts, Rambler, Rocket, Yard Sale, Gadget, Bluegrass, Mounthe, DR PAX: WaterBoy from Tampa

Date: 2024-05-20
AO: thepatriot
Q: Wedding Singer
PAX: Smokey, Hops, bogey, Booking, Ice Tea, Pilsbury, Shake ‘N’ Bake, Lazlo, Short Rib, Coconuts FNGs: None
COUNT: 11

WARMUP: SSH, Imperial Walker, Hillybilly, Arm Circles, Michael Phelps, Cherry Pickers, Downward Dog, World’s Greatest Stretch

THE THANG: PAX broke into four groups and rotated through stations

Station 1: 20X Curls, Overhead Press, Around the World. Rifle Carry to #2

Station 2: 20X Merkins, Should Tap IC, Squats. Farmer Carry to #3

Station 3: 10X Thrusters, Atlas Shrug, Bent Over Row. Should Carry to Track

Station 4: Run a lap, serve as timer

MARY: Leg Lift Over Coupon, Flutter Kick Holding Coupon, LBCs, Nolan Ryans, Side Plank Leg Lifts, Bird Dog, Dirty Dog, Donkey Kick, Flutter Kick, Stretch

ANNOUNCEMENTS: Boneathon, Murph, Convergence

COT: There’s no “getting back to normal.” We’re moving forward, so we can’t expect things to go back to the way they were. Accept the change, celebrate who you are now.

Tags: thepatriot, Smokey, Hops, bogey, Booking, Ice Tea, Pilsbury, Shake ‘N’ Bake, Lazlo, Short Rib, Coconuts

Date: 2024-05-20
AO: acropolis
Q: Doodles
PAX: Battleship, Hightower
FNGs: None
COUNT: 3
WARMUP: SSG, arm circles, cherry twists, down dog, kobra kia, WGS, 1/2 mile mosey around the RAC building. THE THANG: 13 sets of the following:
5 pull ups = total of 65
10 push ups = 130 + 10 in the warm up = total 140
20 air squats = 260 squats

MARY: LBCs, flutter kicks, pickle pounders
ANNOUNCEMENTS: the gauntlet of fun ahead of us
COT: Q discussed recent conversation with son about playing time and what he can improve on – practice more, showing up on time, etc. But conversation didn’t go so well because son was sad. Timing matters and sometimes best to listen first then provide feedback later – all of us leaders can learn from that.

Tags: acropolis, Battleship, Hightower

Date: 2024-05-20
AO: thefarm
Q: Infinity
PAX: Firehead, Matthew – Running Man
FNGs: None
COUNT: 3

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
Sprint

Round 2:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint

Round 3:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint

Round 4:
10 Stagger pushups (5 each arm),
10 Squat Walkers back and then 10 forward
20 American Hammers, and
Sprint

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint

Round 6:
10 CDDs IC,
15 Squat-Lunges,
20 LBCs IC, and
Sprint

Round 7:
15 Hand-release pushups,
45-sec Leg Raise Hold (left leg), and
45-sec Bird Dog (left arm).

Round 8:
15 Diamond pushups,
45-sec Leg Raise Hold (right leg), and
45-sec Bird Dog (right arm).

5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

CoT:
Try to foster an athletic mindset:
– Athletes eat and train, they don’t diet and exercise.
– Athletes improve their performance, they don’t burn fat/calories. – Athletes stress over the weight on the barbell, not the scale. – Athletes focus on their weak areas, they don’t stick to what they’re good at. – Athletes put in the extra work to improve, they don’t just get by.

Tags: thefarm, Firehead, Matthew – Running Man

Date: 2024-05-20
AO: hamilton
Q: Defiance
PAX: Goldfish, Legacy, AI, Jag, FNG Bush
FNGs: 1 FNG Bush
COUNT: 6

WARMUP: The Usual
THE THANG: circuits of sprints and coupons. Sideline sprints, suicide sprints, and cone drills then Dora with box jumps, manmakers, dips, chest press, more box jumps, and goblet squats.
MARY: penalty shootout: if goal scored, keeper does 5 burpees. If no goal, shooter does 20.
ANNOUNCEMENTS: No Hamilton workout on Memorial Day – check thepatriot channel for a Monday morning alternative.
COT: There’s a silver lining in losing seasons. Instead of focusing on the pressure to win every game, you can focus on using each game to improve at the big things. F3 gives us that same opportunity.

Tags: hamilton, Goldfish, Legacy, AI, Jag, FNG Bush