Author: f3nano

Date: 2024-01-21
AO: mother-ruck-ing
Q: Shake ‘N’ Bake
PAX: Knievel, Kodiak, 3 mile, Old Bay
FNGs: None
COUNT: 5
WARMUP:
THE THANG: RUCK
MARY:
ANNOUNCEMENTS:
COT:

Date: 2024-01-22
AO: horizon-ao
Q: sticks
PAX: Gherkin, 3 mile, vplaxico, Disco, Kodiak, Magoo, SPINAL TAP, Purple Rain FNGs: None
COUNT: 9
WARMUP: WMH, CP, IW, SSH, Don Quixote
THE THANG:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
20 Push-Ups
40 Lunges

10 Burpees
20 Push-Ups
40 Lunges
25 Dips

10 Burpees
20 Push-Ups
40 Lunges
25 Dips
40 Air Squats

10 Burpees
20 Push-Ups
40 Lunges
25 Dips
40 Air Squats
50 OH Claps

10 Burpees
20 Push-Ups
40 Lunges
25 Dips
40 Air Squats
50 OH Claps
30 SSH’s
MARY: Flutter Kicks, LBC’s
ANNOUNCEMENTS:
AMBAB this weekend
COT: Farewell to Major Payne and his effortless leadership qualities.

Date: 2024-01-22
AO: thefarm
Q: Squatter
PAX: Matthew – Running Man, Infinity, IKEA, Firehead, Lumbergh FNGs: None
COUNT: 6
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC
– Mosey around the Triangle

THE THANG:
Rings of fire, mosey in between each:
– SSHs and 10 merkins
– Merkins and 15 squats
– Squats and 10 Bonnie Blairs
– Bonnie Blairs and 10 Shoulder Taps
– Shoulder Taps and 10 Imperial Walkers
– Imperial Walkers and 10 Rockettes
– Rockettes and 5 Burpees
– Bonnie Blairs and 5 Burpees

MARY:
– Penguin Crunches
– Rosalitas
– Sweat Angels
– Flutter Kicks
– Reverse Crunches

ANNOUNCEMENTS:
Wreath collection was a success!
Feb 10, 8 mile hike
Wed Q: Lumbergh
Fir Q: Firehead

COT:
Juggling act!

Date: 2024-01-22
AO: acropolis
Q: Doodles
PAX: Peanuts, Hightower, Rambler
FNGs: None
COUNT: 4
WARMUP: sSH, imperial walkers, hillbillies, mps, cherry pickers, Willy mays, down dog, WGS, THE THANG:
10 burpees, rifle carry 10 yds
20 merkins, rifle carry 20yds
30 curls, “ 30 yds
40 squats, “ 50 yds
Ricky Bobby around field the rinse and repeat.
Farmer carry on second round in place of rifle carry.
Final round, partnered up and partner farmer carry 2 coupons 30 yds and back while other partner burpees MARY:
Windshield wipers, LBCs, social bear where Qs keys were found, and peanut pointers. ANNOUNCEMENTS: Feb 10th HTs burden CSUP
COT:
Remaining calm in all circumstances is a great mental discipline and good trait of leadership. Think about it as we enter election year and Q got to practice today in loosing his keys.

Date: 2024-01-22
AO: thepatriot
Q: citrus
PAX: Major Payne, Legacy, Shake ‘N’ Bake, CableGuy, bogey, 2 percent, Gherkin, Boardwalk, Smokey, Goldfish, Pop Fly, Lazlo, Sunshine, Hobbyhorse FNGs: None
COUNT: 15
It was a balmy 17º for the 15 PAX who braved it out on the 22nd, most not knowing they were in for YHC’s 49th birthday beatdown. We also got in the 100 burpees for the monthly challenge.

WARM UP:
10 rounds of: 4 burpees, followed by 9 reps of a warmup exercise. Including IW, hillbillies, WHM, cherry pickers, donkey kicks, dirty dogs, and several other PAX favorites.

THE THANG:
PAX split up into 4 groups (almost flawlessly, YHC might add), and then completed 2 rounds of rotating stations. The timer group did 49 ticktock burpees.

Station 1:
Coupon rows
Lunges (IC)
OH claps (IC)
Big boy situps

Station 2:
Coupon atlas shrugs (IC)
Squats
Calf raises
Gas pumpers (IC)

Station 3:
Coupon curls
Monkey humpers (IC)
Air presses (IC)
LBCs

MARY: 49 flutter kicks, 10 burpees

ANNOUNCEMENTS: AMBAB on Saturday at #thegeneral – options to start at either 0600 or 0800 https://f3thecapital.slack.com/archives/C92T32GKT/p1705867015784729

COT: Very thankful to start another year with this group. For the most part, we’re in fortunate situations, but it’s still important to acknowledge the things that are weighing on us. For YHC, it’s celebrating his first birthday with his oldest off at college. I miss him.