Author: f3nano

Date: 2024-03-28
AO: thehighlands
Q: Hard Knox , Tibs
PAX: Hobbyhorse, Toolbox, Spud, Hard Knox, Tibs, Strange Brew FNGs: None
COUNT: 6

WARMUP: SSH, overhead press, imperial, walkers, etc.
THE THANG: 4 circuits – rotating leadership. 30 seconds x 3 sets. Creative travel to 4 corners of field. Circuits include – 1. Burpee bicycles, high knees, rest 2. Jump, squats, Merkins, mountain climbers, rest. 3. Al Gore, dips, LBC, rest. 4. Jumping lunges, plank, American hammer, rest.

MARY: bicycles, lbc, flutter, toolbox flutter

ANNOUNCEMENTS: Great v-q by tibs!

COT: It’s Easter week. Don’t be fickle. Be consistent and faithful to what matters. God will forgive us. Jesus died for us. :heart: :muscle: :raised_hands:

Tags: thehighlands, Hobbyhorse, Toolbox, Spud, Hard Knox, Tibs, Strange Brew

Date: 2024-03-27
AO: apollo
Q: Peanuts
PAX: Juneau, Monk
FNGs: None
COUNT: 3

WARMUP: SSH; WMH; LBAC; MP; HSS; Ab stretch; DD; mosey around the front of the school
THE THANG: 3 stations with 1x Pax being the timer; 1x on dumbbell; and 1x on coupon. Rotate through until all Pax hit all 3 stations

Timer runs around roundabout and back
Dumbbell does curls
Coupon does OH Press

Timer does farmers carry around the sidewalk and back
Dumbbell does tricep extensions
Coupon does lateral raises

Timer does rifle carry around sidewalk and back
Dumbbell does single arm rows
Coupon does chest press

Timer does mosey around the roundabout but Bernies back
Dumbbell does single arm KBS
Coupon does squats

Timer sprints down to front of school and does 10x burpees
Dumbbell does hammer curls
Coupon does calf raises

Somewhere in there we did some wall sitting to relax
MARY: ring of fire: LBC; PPointer; FKs; AHs
ANNOUNCEMENTS: Murph; Murph prep; Road Cleanup
COT: each time we post or we q, no matter where we are it is important. Carry something with you from F3.

Tags: apollo, Juneau, Monk

Date: 2024-03-28
AO: edge_of_reason
Q: Quip
PAX: Chef, Forest
FNGs: None
COUNT: 3

WEATHER:
Slight drizzle and 46°

WARMUP:
SSH 10 cc
Squats 10 cc
Leg stretches
Arm circuit 10cc
Arm stretches

THE THANG:
Run one mile

5 cc Australian pull ups (10)
10 cc merkins (20)
15 cc squats (30)
x10 (we think)

Run one half mile (due to time)

MARY:
Omitted

COT:
Forrest’s move
Praise for restful trip for quip
Prayers for Chef’s M’s Grandma and family

ANNOUNCEMENTS:
-Bros and Beer April 19th, location and exact time TBD
-Upcoming call for men to help Forrest move on the 27th of April

Tags: edge_of_reason, Chef, Forest

Date: 2024-03-27
AO: compound
Q: Hightower
PAX: Poe
FNGs: None
COUNT: 2

WARMUP:
Fellowship jog around field, then into garage. Followed up with warm up stretching & exercises. Then partner shuttle runs & air squats.

THE THANG:
Blocks & strikes
Worked on footwork and movement, then outside defense, then 1-2 punches. Finally situational confrontation to defend yourself.

MARY:
Ring of Fire Core exercises

ANNOUNCEMENTS:
Murph coming Memorial Day

COT:
Shared results of latest World Happiness Report. USA has slipped outside the top 20 countries happiest people, definitely concerning. Shared tips from article to increase Happiness: 1. Ride or die friends: social support, thank you F3!
2. 1/month helping others: volunteer
3. Scroll Better: less tech/social media
4. Exit Scarcity Loop: less materialistic, less on seeking more $, rather more kindness, honest, fair, open mindness 5. Stop Chasing Happiness: not a destination, more rolling average of behavior

Tags: compound, Poe

Date: 2024-03-27
AO: thepatriot
Q: Wedding Singer
PAX: Summit, Spokes, Boardwalk, Big Short, Spud, Booking, Skymiles, Coconuts FNGs: None
COUNT: 9

WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Michael Phelps, Cherry Picker, Worlds Greatest Stretch, Fellowship lap

THE THANG:
Car trip escalator – each pax led a leg, including
– 10 merkins
– 10 overhead press
– 15 curls
– 10 WW2
– 10 Coupon Squats
– 10 low rows
– 10 toe tap IC
– 5 man makers
– 15 monkey humpers

MARY:
Leg lift over coupon, flutter with coupon, LBCs, side plank work, bridges, bird dogs, dirty dog, donkey kick, Superman’s, flutter kicks

ANNOUNCEMENTS: none

COT: Ask for help and support. You are not alone.

Tags: thepatriot, Summit, Spokes, Boardwalk, Big Short, Spud, Booking, Skymiles, Coconuts