Author: f3nano

Date: 2024-01-24
AO: ignite
Q: Gherkin
PAX: Goldfish, Lazlo, Legacy, Popeyes, Geppetto
FNGs: 1 Geppetto
COUNT: 7
WARM UP
SSH, Imperial Walkers, Hillbillies, Willie Mays Hays, Cherry Pickers, worlds greatest stretch, Cobra Kai
Mosey to parking lot

THE THANG
Broke into 2 groups
1 group traverses around island in parking lot (not the whole parking lot) while other exercises. Continue until song ends

Song 1 – Tubthumping by Chumbawamba
Burpees

Song 2 – Don’t Stop Till You Get Enough by the King of Pop
American Hammer

Song 3 – Gonna Make You Sweat by C+C Music Factory
Burpees

Song 4 – Surrender by Cheap Trick
No Surrenders

Song 5 – Push It by Salt-N-Pepa
Burpees

Song 6 – Jump Around by House of Pain
Bobby Hurleys

Song 7 – King of Pain, by The Police
Burpees

Song 8 – Born to Run by the Boss
Mosey back

MARY
See above

ANNOUNCEMENTS
AMBAB 2024 Saturday starting at 6am or 8am

COT
At F3 we do a great job with fitness. A good job with fellowship, and spend the least amount of time discussing faith. Faith is a critical part of who we are and how we are made.
I’m a Christian and my faith is in Jesus Christ and if that’s something you would like to discuss, please reach out.
We also have a weekly bible study on Wed or Thursday nights. This week it’s Wednesday. Check out the iron sharpens iron channel as well.

Date: 2024-01-22
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP: OYO
THE THANG:
Late start by the Q for inexcusable reasons.
Sidewalks and trails are still snow covered so meandered the residential streets. Held a quick average pace of about 15min/mile. 4.75mi and finished on time despite the late start.
MARY: nope
ANNOUNCEMENTS:
Feb 3…Sky Meadows Ruck
Mar 2…CSAUP
COT:
Concentrica, dont lose sight of this roadmap to Get Right.
Prayers

Date: 2024-01-23
AO: thegeneral
Q: Hard Knox
PAX: Lazlo, Spud, Ice Tea, Tibs, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, imperial Walker, windmill, downward Dog, cobra Kai, worlds greatest stretch

THE THANG: burpee ladder – 10,20,30,40,50. F3 frisbee.

MARY: Circle of Pain + snow angels

ANNOUNCEMENTS: AMBAB Coming up.

COT: you can go faster alone, but farther together.

Date: 2024-01-23
AO: delphi
Q: Blue Steel
PAX: Peanuts, Blue Steel, Pop Fly, Flapjack, Battleship, Crop Duster, Twin Star, Doodles, Rambler, Nano, K-Pop FNGs: None
COUNT: 11
WARMUP:
THE THANG: On your 6… overhead block pull and leg raise to shin then press and return slowly to ground
Super Phelps, On your chest lower lumbar raise and alternate reach out modified to increase more resistance aka (pain) Burpee horizontal press slow and low
Samurai squat with block overhead
On all fours dog leg lift. Hold at top for 3 count reps then alternate leg. Do another to increase burn Skull crusher with block on your 6
Skull crusher combo sit-up
Close grip block press on your six for 100 reps
Overhead pulls with block
Static lunge

MARY: leg tuck isometric stretch
Merkins 50 killed me
ANNOUNCEMENTS: whatever they said
COT: be a good person and include people….everyone needs help…..go out and help someone every day and do it with your heart not your wallet.

Date: 2024-01-23
AO: freestate
Q: Dungeon Master
PAX: Bluto, Cannoli, CashOnly, FIFA (F3 The Capital), Horshack, John Kluge, Mumford FNGs: None
COUNT: 8
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Arm circles – 10 OMC forward, 10 OMC backward
Michael Phelps – 15 IC
Windmills x 10 IC
Cherry pickers x 15 IC

THE THANG:

Court – NO coupons

Round 1, 7x burpees
Round 2, 14x four count flutter kicks
Round 3, 21x kneeling push-ups (2nd set: merkins, 3rd set diamond plank, 4th set monkey humpers) Round 4, 28x squats
Round 5, 21x SSHs
Round 6, 14x LBCs
Rest count 20x, 25x, then 30x, Repeat Rounds 3x
>From foul line to foul line: 4 rounds
2x Lunge walks forward, mosey back to foul line
2x lunge backwards in place, mosey to other foul line
Mosey 3x court, karaoke on long sides
MARY:
X-factors x 15 IC
Lying leg raises x25 OMC
Side planks and regular Diam x 25 IC each
American Hammer x 15 IC
Reverse crunches x 20 IC
Scissors x 10 IC

ANNOUNCEMENTS:
2/25 4th Thursday at Irish Inn

COT:
Friedreich’s Ataxia awareness, Friedreich’s Ataxia Research Alliance – Home (curefa.org)