Author: f3nano

Date: 2024-01-17
AO: ignite
Q: Major Payne
PAX: Legacy, Gherkin, Kodak, Popeye
FNGs: None
COUNT: 5
It’s important to always keep learning, and although the 5 #ignite PAX who beat Jack Frost this A.M. were well seasoned, it was a great opportunity to learn about F3’s beginnings and how to better serve as Q.

WU: Mosey to HT covered (but still outside) parking garage — SSH, IW, Little Bitty Arm Circles (LBACs) front and rear, Copperhead Squats, Merkins
Each of the PAX took turns leading the WU exercises, and afterwards YHC (Your Humble Correspondent) led a short after action review (AAR).

The Thang:
Pair off
20 tick tock (TT) burpees with partner, bear crawl 20m, 18 TT burpees, mosey back, 16 TT burpees, bear crawl 20m, 14 TT burpees, mosey back…. so forth to 10.
Repeat 10 and decrease by twos to 2, continuing with TT burpees, but lunge walk instead of bear crawl. Mosey back to SP, with ea PAX leading 5 x burpees along the route.

Mary: 10 x Flutter kicks (time was short)

Announcements: Wreath removal at ANC Saturday, 1/20 at 0800. See this channel and posts from Horshack and Sparky for deets.

COT: Never take the community we have for granted. Community is God’s design, and man was built to be a communal creature. It’s too easy to seclude oneself in today’s tech-filled world. reach out to others and pull them in to your various communities — especially this one, the F3 community. It’s truly a special gift to us all!

Aye!

Date: 2024-01-18
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Cannoli, Dungeon Master, Greenspan, Horshack, John Kluge, Mumford, Bluto FNGs: None
COUNT: 8
WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
10 windmills IC
6 WMH IC

THE THANG:
Corner 1:
10 burpees on Q
rifle carry to corner 2

Corner 2:
40 curls on Q
rifle carry to corner 3

Corner 3:
40 taint scrapers on Q
rifle carry to corner 4

Corner 4:
40 overhead press on Q
rifle carry to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
30, 20, 10 other exercises

MARY:
15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama

ANNOUNCEMENTS:
Buy Super Bowl squares!
Road clean up pushed to mid Feb

COT:

Date: 2024-01-18
AO: olympus
Q: Hightower
PAX: Pop Fly, Doodles, Rollingstone, Crop Duster, Nano, Gadget, Hitchcock, Ashe FNGs: None
COUNT: 9
WARMUP:
Fellowship jog down from track to backside of school. Stopping for Frankenstein walks, deep lunges, high knees and butt kickers, then jog to back courtyard for stretching and additional warm ups.
Followed by fellowship jog back, then sprint / walk cycles to get back to track.

THE THANG:
Round 1 Set up (3) stations:
Station 1: sledgehammer tire 10x right then 10x on left
Station 2: bear crawl track to stairs
Station 3: 3 rounds stair climb

Round 2:
2 PAX at a time sledgehammer: 16x alternating right and left sides. Call out exercise, rest of PAX perform until hammering done.

Round 3:

2 PAX at a time sledgehammer: 10x alternating right and left sides. Call out exercise, rest of PAX perform until hammering done.

MARY:
Quick round of Heels to Heaven and LBC’

ANNOUNCEMENTS:
Popfly Birthday Q, Friday at Sparta
Feb 10: Burden Run, Olympus

COT:
Reflect on Martin Luther King, Jr.

Early 60’s Non violent protest against Civil Rights Leader. segregation, media coverage for the struggle of black equality 1963: I Have a Dream speech in DC
1964: wins Nobel Peace Prize
1965: Bloody Sunday, Selma
1968: murdered in Memphis, TN
National holiday 3rd Mon in January
My favorite MLK quote:
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

Date: 2024-01-17
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Greenspan, John Kluge, Matcha
FNGs: None
COUNT: 4
WARMUP:
25 SSH iC
20 imperial walkers IC
12 Micheal Phelps IC

THE THANG:
Two groups
Group 1 does 5 sets of steps
Group 2 starts in on the below exercises
300 Squats
200 Merkins
100 Sit ups

MARY:
15 flutters
12 scissors
12 leg lift rosalitas
20 reverse crunches

ANNOUNCEMENTS:
COT:

Date: 2024-01-17
AO: thefarm
Q: Matthew – Running Man
PAX: Trolley, Squatter, Sparky, Chile, Infinity, F-No
FNGs: None
COUNT: 7
WARMUP:
Arm circles
SSHs
Calf raises
Willy Mayes Hayes
Beet pickers
Mosey on the ice

THE THANG:
Motivators
Tabata stations:
Star jumps
Dips
Squats
Step ups
Shoulder taps
Wall sits
Mountain climbers

MARY:
None

ANNOUNCEMENTS:
Wreath pickup Saturday morning
8 Mike hike February 8th

COT:
“When we love the Lord, obedience ceases to be a burden. Obedience becomes a delight.” -Joseph B. Worthlin