Author: f3nano

Date: 2024-04-01
AO: acropolis
Q: Hightower
PAX: Flapjack, Peanuts
FNGs: None
COUNT: 3

WARMUP:
Lots of warm up exercises and stretching. Followed up by shuttle run on Pickle Ball courts.

THE THANG:
Murph Prep:
1/2 mile run
(9) rounds:
5 pull ups
10 merkins
15 air squats
1/2 mile run

MARY:
2 rounds Ring of Fire

ANNOUNCEMENTS:
Road cleaning Sat, April 20 meeting at Sparta
Murph prep every other week here in April, then every Monday in May. Murph: Mon, May 27 at 7am
COT:
Happiness Study, US has fallen out of top 20 happiest countries. Here are their suggestions for improving your happiness:
1. Ride or die friends: social support
2. 1/month helping others: volunteer
3. Scroll Better: less tech/social media
4. Exit Scarcity Loop: less materialistic, seeking $ rather more kindness, honest, fair, open mindness 5. Stop Chasing Happiness: not a destination, more rolling average of behavior

Tags: acropolis, Flapjack, Peanuts

Date: 2024-04-01
AO: thepatriot
Q: My Space
PAX: Anchorman, bogey, Bone, CableGuy, citrus, Coconuts, Lazlo, My Space, Shake ‘N’ Bake, Smokee, Strange Brew, Wedding Singer FNGs: None
COUNT: 12

WARMUP: SSH, Hillbilly’s, Imperial Walkers, Easter Egg pickers, WMHs, D Dog, cobra Kai’s, world’s greatest stretch.
THE THANG: count of into two groups and then mosey to first hill on 27th Rd. Group 1 runs the Hill and back (timer). Group 2 does 25 merkins and 25 squats until group 1 returns. They then switch. 2 rounds.

The group then moseys to Emerson St. Group 1 runs the Hill while group 2 does 10 shoulder taps and 10 flutter kicks (both in cadence). Group 1 and group 2 switch exercises. 2 rounds.

The group then moseys to the big Hill on Rock springs. Group 1 runs all the way up and down the Hill to the other side and back while group 2 does 25 burpees and 100 calf raises. Group 1 & 2 switch exercises.

Group moseys back to Emerson to bear crawl the Hill and then mosey back to stadium entrance. MARY: 100 LBCs
ANNOUNCEMENTS: Bone-a-thon and Convergence
COT: Q is watching nieces/nephews/own teenagers make tough decisions on sports, school, and colleges. As stressful as it is, Q is reminded to step back and be thankful that although I may not agree with the decisions that are always being made, these kids are ahead of the curve and living their own lives and that we should be thankful that these are the “hard” decisions they are making and not others.

Also, today is April fools day. With all of the tough/intense decisions being made (see above) and the state of the world, it is important that our kids see us still being able to be silly and fun. Find a way to pull an April’s Fools Day gag today.

Tags: thepatriot, Anchorman, bogey, Bone, CableGuy, citrus, Coconuts, Lazlo, My Space, Shake ‘N’ Bake, Smokee, Strange Brew, Wedding Singer

Date: 2024-04-01
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, Pad Thai, Chile, IKEA, Firehead, Sparky
FNGs: None
COUNT: 7

WARMUP:
Don Quixotes
Side straddle hops
Arm circles
Mosey around the soccer fields

THE THANG:
Growing Pains
An abs routine that consists of three exercises done with iterations of 30 in cadence or on the Q’s count, each getting more “mature.” Start off with 30 LBCs (preferably 4-count, in cadence), immediately move into 30 Big Boys, then immediately into the Superman position while the Q counts off 30 seconds (can be done in a 4 count with the PAX). Developed for Marvel’s 30th Birthday Q.

Easter eggs: choose exercises from two Easter eggs, and alternate between the two exercises during an entire song. Squats and American hammers
Dips and commandos
Shoulder taps and murder bunnies
Bear crawls and side straddle hops

MARY:
Growing Pains again

ANNOUNCEMENTS:
Infinity has the Q Wednesday
Pad Thai has the Q Friday

COT:
>From Freed to Lead:
This is not an exercise book. You won’t find any revolutionary ideas in here or fancy workout routines. F3 is about Fitness, not exercise. We don’t have much to say about getting in shape. We are far more focused on staying in shape. Getting in shape is a sprint fueled by the enthusiasm of a change for the better, but staying in shape is a marathon that is sustained by discipline and near-maximum effort virtually every day of a man’s life. This is a central truth of F3’s First F, and there is no way around it.

Tags: thefarm, Infinity, Pad Thai, Chile, IKEA, Firehead, Sparky

Date: 2024-04-01
AO: horizon-ao
Q: Magoo
PAX: Purple Rain, Kodiak, Disco, 3 mile, SPINAL TAP, vplaxico FNGs: None
COUNT: 7
WARMUP: Michel Phelps, MF squats, MF, lunges, reach and stretch squats, WMH, fellowship lap
THE THANG: coupon work interspersed with running bits. Dips & curls for fun. Squat bounce more fun. Gorilla Squats for even more fun. MARY: WWI, curl ups, Frog/pigeon/child’s pose stretches
ANNOUNCEMENTS: April monthly challenge.
COT: Good to see you!

Tags: horizon-ao, Purple Rain, Kodiak, Disco, 3 mile, SPINAL TAP, vplaxico

Date: 2024-04-01
AO: hamilton
Q: Legacy , Booking, Jag
PAX: Popeye, Freddie, Defiance, Gherkin, Marshall
FNGs: 1 Marshall
COUNT: 8
WARMUP: SSH, Imperial Walker, Hill Billy, Little Bitty Arm Circles (and reverse), Root Vegetable Extractor, Moroccan Night Club, Willy Mays Hayes, Downward Dog, Kobra Kai, WGS
THE THANG: A series of 11s; the first, 10 merkins, run across field, 1 burpee, increasing the former and increasing the latter in 11 style; then, the next 11: Freddie Mercuries and Lt. Dan (lunge, lunge, squat), in 11s format; then circle up for a standing 11 with shoulder taps (IC) and tempo squats (IC); then, A RING OF FIRE, everyone does merkins while 1 PAX bear crawls the circle, then rotate exercises, WWIs, squats, calf raises. MARY: Flutters (IC), LBCs, Toy Soldiers (IC), Dirty Dogs
ANNOUNCEMENTS: Welcome Marshall! Grand Opening for this AO is next Monday 0530, but we ain’t need no fanfare. BRING A COFFEE MUG NEXT MONDAY WE WILL DO PARKING LOT COFFEETERIA AFTERWARDS
COT: 2 percent is the Man. It started out as a joke for YHC, but, in fact, the point is a serious one: WE ARE HERE TO SERVE THE DOGS, NOT VICE VERSA. The dogs are actual dogs, but they are also symbols–symbols of all the other responsibilities and obligations we carry on our shoulders as HIMs. We are in this together! “Hamilton” on three! SYITG!

Tags: hamilton, Popeye, Freddie, Defiance, Gherkin, Marshall