Author: f3nano

Date: 2024-02-24
AO: olympus
Q: Peanuts
PAX: Bozo, Derecho, Yard Sale, Popeye, Dr J, Ashe, Rollingstone, Rambler, Nano, Hightower, SBF FNGs: None
COUNT: 12

WARMUP: I like to warmup
THE THANG: Peanuts’ Kick Balls followed by soccer-rugby
MARY: we saw her
ANNOUNCEMENTS: F2 at glory days; CSAUP immediately thereafter. I have heard Q again on Saturday but we will have to see what happens with CSAUP. About to rename SBF to SPF if he doesn’t get on Slack.
COT: When you are young take advantage of opportunities, when you are old focus on priorities.

Tags: olympus, Bozo, Derecho, Yard Sale, Popeye, Dr J, Ashe, Rollingstone, Rambler, Nano, Hightower, SBF

Date: 2024-02-26
AO: acropolis
Q: Doodles
PAX: Mounthe, Peanuts, Hightower, Crop Duster
FNGs: None
COUNT: 5

WARMUP: ssh, mps, arm circles, forearm stretches, down dog, Kobra Kia, WGS, quad stretches, child pose.

THE THANG:
Did exercise and ran lap adding an exercise each round. Those exercises and laps were:

26 merkins
26 Big Boys
26 mountain climbers
26 SSH in cadence
Repeated all exercises again on last round

1-Mosey lap
2-Super Mario half then run rest of lap lap
3-Karaoke straight aways lap
4-Delayed steel lap at straight aways lap
5&6-Hard, good strong running from a Pit Bull half mile
—————
6 laps around track total / mile and half

MARY: in the thang.

ANNOUNCEMENTS: csup this Saturday, 2nd F this Thursday at Glory Days

COT: story of hiker finding one person’s letter of last words under a rock. Could have been saved had other boys turned around to look for him. Men are to be humble leaders wherever we are whether in work, family or standing in line at grocery store.

Tags: acropolis, Mounthe, Peanuts, Hightower, Crop Duster

Date: 2024-02-26
AO: thepatriot
Q: Booking
PAX: Pilgrim, SAAS, Skymiles, Legacy, 2 percent, CableGuy, Wedding Singer, Lucius, Lazlo, Boardwalk, citrus, Strange Brew, Hobbyhorse, Smokey, bogey FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walkers, Hill Billy, Michael Phelps, Wind Mills, Cherry Pickers, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
25 Curls
25 Low Rows
25 Squats
25 Chest Press
Rifle Carry to other Goal line

25 Curls
25 Low Rows
25 Squats
25 Chest Press
Back Peddle to the Goal line

25 Merkins
Lunge Walk to 25 yard line- 25 Copper Head Squats
Bear Crawl to 50 yard line- 25 WWI sit ups
Lunge Walk to 25 yard line- 25 Shoulder Taps
Bear Crawl to Goal line/ w/ coupon:
25 Atlas Shrugs
25 Squats
25 Leg Lifts over coupon
25 Toe Taps

Farmer Carry Coupon to goal line-
25 Atlas Shrugs
25 Squats
25 Leg Lifts over coupon
25 Toe Taps
jog back to goal line

25 Plank Jacks lunge walk to 25 yard line
25 Big Boy sit ups bear crawl to 50 yard line
25 Merkins lunge walk to 25 yard line
25 Calf Raises bear crawl to goal line
25 coupon curls

MARY: LBC, Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks ANNOUNCEMENTS: CSAUP event coming up, open Q’s at The Patriot in March
COT: Best gift you can give to others and to yourself is time. Time is one commonality we all have–it’s up to us how we choose to spend it. Time spent with kids, spouse and friends is a great gift to them. Be sure to fill your own cup by making sure you take time for yourself, so you can be the best you can for others and that’s part of what we do at F3.

Tags: thepatriot, Pilgrim, SAAS, Skymiles, Legacy, 2 percent, CableGuy, Wedding Singer, Lucius, Lazlo, Boardwalk, citrus, Strange Brew, Hobbyhorse, Smokey, bogey

Date: 2024-02-24
AO: thefarm
Q: Sparky
PAX: Infinity, F-No, Squatter, Firehead
FNGs: None
COUNT: 5

WARMUP: Rick
THE THANG: 3 mile ruck
MARY:
ANNOUNCEMENTS:
COT: Call your mother today. Q’s mom fell down onto the soft Arizona plush dessert stones. If you are fortunate to have your mother on earth, give her a call.

Tags: thefarm, Infinity, F-No, Squatter, Firehead

Date: 2024-02-23
AO: sparta
Q: Peanuts
PAX: Blue Steel, Mounthe, Dunder, Crop Duster, Rambler, Ashe, Doodles, Monk, Nano, NOAA, K-Pop, Megatron, 🕯️aka candles FNGs: None
COUNT: 14

WARMUP: SSH; WMH; MP; DB; Hamstring stretch; calf stretch
THE THANG: pair up and DORA style do 75 curls; 100 kettle bells; 150 OH press; 200 calf raises; 225 chest press; 300 :speak_no_evil: humpers. Partner runs to end zone and back MARY: sure but I don’t remember
ANNOUNCEMENTS: F2 at glory days; CSAUP
COT: It is important to be vulnerable. Challenge to all of us.

Tags: sparta, Blue Steel, Mounthe, Dunder, Crop Duster, Rambler, Ashe, Doodles, Monk, Nano, NOAA, K-Pop, Megatron, 🕯️aka candles