Author: f3nano

Date: 2024-01-24
AO: potomac-rising
Q: Baguette
PAX: FIFA (F3 The Capital), Promoter, Clean-Sheet
FNGs: None
COUNT: 4
WARMUP:
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers on coupon x 25 IC
• High Knees x 25 IC
• Rifle Carry coupon to blacktop

THE THANG:
• 25 curls OMU
• 25 shoulder press OMU
Mosey the school
• 25 taint scrapers OMU
• 25 squats OMU
Mosey the school
• 25 Murkans OMU
• 25 Blockees OMU
Mosey the school
• 25 Skull Crushers with coupon OMU
• 25 Coupon Chest press OMU

MARY:
• Halfway penguins x 20 IC
• American hammers x20 IC
• Outlaws x 15 IC
• LBCs x 20 IC
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
• Reverse Crunches x20 IC + 10 flutters IC
THE THANG:
MARY:
• 25 Big boy sit-ups with coupon on toes OMU
• 25 American Hammers with coupon OMU
• 25 Freddie Mercury with coupon OMU
• 25 Flutters low and fast INC

ANNOUNCEMENTS:
AMBAB this weekend:
5miles – 500 burpees
2miles – 200 burpees
Support Dungeon Master and his family
COT:

Date: 2024-01-24
AO: thepatriot
Q: CableGuy
PAX: Hobbyhorse, Boardwalk, Big Short, Booking, Ice Tea, Strange Brew, Shake ‘N’ Bake, Spud, Pilsbury, Jag, Wedding Singer FNGs: None
COUNT: 12
Warmup: SSH, Arm Circles, WM Hayes, Michael Phelps
Thang: We did 10 rounds of a 3 minute mosey followed by ten burpees, on the streets around the neighborhood. In total a three mile run and 105 burpees. Mary: LBC, Freddie Mercury, 5 Bonus Burpees
Announcements: If you liked that, you can join the AMBAP CSAUP this Saturday 1/27 at 0630 and do it do a magnitude of 5X.
COT: This group is about consistency in all seasons – that means weather (the last week being a great example of what it takes to grit it out in the wintertime) and it means our emotional state. Things are not ‘great’ all the time … Lean on this group and reach out to a PAX you feel comfortable with for support or fellowship.

Date: 2024-01-24
AO: horizon-ao
Q: Magoo
PAX: Fish Fry, SPINAL TAP, vplaxico, Kodiak, Attache’, Old Bay, 2 percent FNGs: None
COUNT: 8
WARMUP: WMH, CPicker, single-leg MPhelps, reverse lunge-high kick, high plank butt kicker and toe touch
THE THANG: Each pax leads one set of 10/5: ImpWalkers/diamond merkins, crossjacks/snow angel merkins, curtsey lunge jump squat/donkey kicks MARY: each pax counts 10 for hollow body hold
ANNOUNCEMENTS: Burpee Misery Miles
COT: Another beautiful day.

Date: 2024-01-24
AO: compound
Q: Hightower
PAX: Popeyes, citrus, Poe, Doodles, petro, Petro DR PAX from Raleigh FNGs: None
COUNT: 6
WARMUP:
Several warm up exercises then more stretching before fellowship lap around snow melting field.

THE THANG:
String of Pearls, Round 1:
Bear crawl 20 yards, 5 burpees
Bear crawl 20 more yards, 5 burpees + 10 SSH in cadence
Bear crawl another 20 yards, add 15 Merkins
Bear crawl another 20 yards, add 20 air squats
Bear crawl another 20 yards, add 25 air press
Bear crawl another 20 yards, add 30 calf raise
Fellowship lap
Round 2, speed round:
Bear crawl 20 yards + 5 burpees
Rinse and repeat all the way back
Total burpees: 60 burpees, in case any were counting for the month.

MARY:
3 Core exercises for group

ANNOUNCEMENTS:
April Rambler Georgia backpacking
Prayers for Roddick knee surgery Thurs
Prayers for MjP on his new adventures in Florida

COT:
The sign of successful leader or High Impact Man is to see what they Gave Away, what lives on beyond what they started. Reflecting on MjP’s departure from our region, we have to give thanks for all that he’s Given Away to our region.
The chapter in Q Source titled Positive Habit Transfer, reminds me of what MjP has done with our Region. In order to give something away, a HIM must possess it first. MjP has Positive Habits, which he gave away to many guys in our region. Those positive habits became our Guard Rails to becoming better men, better leaders.
It’s now our turn, as leaders in F3, leaders in our community, leaders in our family to Give Away our Positive Habits to others. So that they in turn use it as guide rails to developing positive habits.

“None of us alone is a great man. We all stand on the shoulders of giants.”

Thank you MjP for all that you’ve done and continue to Give Away!!

Date: 2024-01-24
AO: theaerie
Q: Stewie
PAX: Rocketman, Lonestar, Kiwi (DR F3 GrandStrand)
FNGs: None
COUNT: 4
WARMUP:
SSH
IW
Windmill
Batwings
Cherry Pickers
Mountain Climbers

THE THANG:

The usual turf field is still snow covered and melting so took it out to the grimy salt covered parking lot. Hence, we walked away dirtier than usual.

Workout is similar to Dora 1-2-3 :
Pair up. Pair1 starts with exercise, Pair2 Moseys a lap and does 1 burpee halfway around. When 1 lap is completed, flapjack and continue counting where Pair 1 left off until 100 reps, then immediately move to the 2nd exercise to complete a set. 3 sets completes a round.
At the end of each round all PAX perform a MoM lap.

Round1
100 SSH (4ct) + 100 Plank Jacks (4ct)
100 Thruster+ 100 OH Press
100 Squats + 100 k Bell Swings

All Rifle carry 1 Lap

Round2
100 LBC + 100 Flutter Kicks (4ct)

Had 3 rounds planned but stopped here due to time…

Motivators on 8

DR Pax led us in some Jack Webbs

MARY: nope
ANNOUNCEMENTS:
Feb 3…Sky Meadows Ruck
Mar 2…CSAUP
May ?…Goruck marathon

COT:

“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” ROMANS 12:2

5 steps to transform yourself emotionally:
Rick Warren:
1. Reveal the hurt
2. Release those that have hurt me
3. Replace old thoughts with God‘s truth
4. Refocus on the future
5. Reach out to help others that are hurt

Prayers for DR PAX’s friends going through difficult times.