Author: f3nano

Date: 2024-01-12
AO: thepatriot
Q: My Space
PAX: Fish Fry, Smokey, Shake ‘N’ Bake, Anchorman, Big Short, Legacy, Lazlo, Vila, citrus, 2 percent, Strange Brew, My Space, Booking, Maguire, Boardwalk, Bone, Goldfish, Flipper and a few others (sorry, I am horrible with names) FNGs: None
COUNT: 21 (with a running Bone)
WARMUP: normal stuff — ssh, mphelps, root vegetable extractor, WMHs, DD, WGS, and thunderstruck (31 burpees) THE THANG:
walking burpees from goal one to 25 yard line
Run to the goal line and back
25 Mercans
Walking burpees from 25 to 50 yard line
Back peddle to the goal line and back
50 flutter kicks (in cadence)
Walking burpees from 50 to 25 yard line l
Karaoke to goal line and back
25 Mercans
Walking burpees from 25 to goal line
Run 100 yards and back
100 LCBs
Walking burpees from goal line to 25 yard line
Karaoke to goal line and back
25 Mercans
Walking lunges from 25 to 50 yard line (rest exercise)
Back peddle to goal line and back
50 flutter kicks (in cadence)
Walking burpees from 50 to 25 yard line
Run to goal line and back
25 Mercans
Walking burpees from 25 to goal line
Run 100 yards and back
100 calf raises

MARY: nope
ANNOUNCEMENTS: burpeefest on 1/27 at the General, other stuff
COT: Q is in the middle of a challenging month at work and is trying to remember the good in all situations. Not loving the work but love the people I work with. Just like F3 — I don’t always love the workout but I love the fellowship. Remember it costs nothing to be nice and can make the grind a little easier for everyone. Finally, Q’s 2024 resolution is to be more grateful and show gratitude. And with that, I appreciate and am thankful for this motley bunch. Thank you.

Date: 2024-01-12
AO: horizon-ao
Q: Gherkin
PAX: Attache’, Classified, Kodiak, Magoo, Mr Haand, sticks
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers
Hillbillies, M. Phelps
Downdog, switch legs
World’s Greatest stretch

THE THANG
Fellowship lap to the Coupons
Grab a coupon and line up on endline of soccer field.

Round 1 (12 burpees)
Perform 4 burpees, Murder Bunny to first marker (about 20 yards) and perform 8 Burpees Mosey back to endline
Round 2 (24 Burpees)
Perform 4 burpees, Bear crawl to 1st marker, perform 8 burpees, Murder Bunny to 2nd marker, perform 12 burpees Mosey back to endline
Round 3 (40 Burpees)
Perform 4 burpees, Crawl Bear to 1st marker, perform 8 burpees, bear crawl to 2nd marker, perform 12 burpees, murder bunny to 3rd marker, perform 16 burpees Mosey back to endline
Round 4 (60 Burpees)
Perform 4 burpees, Broad Jump to 1st marker, perform 8 burpees Crawl Bear to 2nd marker, perform 12 burpees, bear crawl to 3rd marker, perform 16 burpees, murder bunny to 4th marker, perform 20 burpees Rifle Carry Coupon back to baseline

mosey to chin-up bars and each PAX perform 4 burp-ups while remaining pax perform burpees

MARY
Bobby Hurley
Baby crunches
Box cutters
Bird Dogs

ANNOUNCEMENTS
7am start on Monday for MLK

COT
Spread your F3 wings in 2024. There are a lot of AOs, challenges, events, opportunities to Q, and generally a lot of ways to plug in. YHC is going to make an effort in 2024 to try some new ones and encourages others to do the same.

Date: 2024-01-11
AO: thehighlands
Q: Hard Knox
PAX: Gherkin, Toolbox, Traveler
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: tower of burpee terror + frisbee
MARY: the usual + @jag Supermans
ANNOUNCEMENTS: Thursday thing
COT: celebrate the winds, and help someone out – remember your poker chip. Great time of fellowship and sharing as well.

Date: 2024-01-11
AO: edge_of_reason
Q: Rick Bobby (F3 NWHWY)
PAX: Chef, Quip, Chowder (F3 Boston), Tae Kwon Dough Boy
FNGs: 1 Tae Kwon Dough Boy
COUNT: 5
WEATHER:
Crisp 40°
WARMUP:
Quick disclaimer, F3 motto, and 5 Core Principles, followed by a fellowship lap around the AO.

Warm-ups included Tappy-Taps, Arm Circles, Seal Claps, hallelujahs, Michael Phelps.

THE THANG:

Then it was Motivators and Mulalators (an F3 NWHWY special!)

Wind sprints across the slippery turf field.

Then a series of kickboxing maneuvers with abdominal work.

11s – Merkins to Air Squats.

Then more lateral exercises to the 50 yard line and back.

MARY:
2 minutes of pax choice
ANNOUNCEMENTS:
Bros and Beers this coming Friday (18th) location and time TBD COT:
Q expressed appreciation for F3 nation and the 10s of 1000s of men that make it. “As diverse and different as we all are, we all seem to be cut from the same cloth.”

Date: 2024-01-10
AO: ignite
Q: Legacy
PAX: Goldfish, Major Payne, meister, Gherkin, Popeye
FNGs: None
COUNT: 6
WARMUP: SSH, Imp Walker, Hill Billy, Michael Phelps, Cherry Picker, Moroccan Night Club, Down Dog, Kobra Kai, WGS
THE THANG: Run to far parking lot, set out a course in parking lot consisting of alternating red and blue electronic flares, first pass we did, 1) shoulder taps, 2) mountain climbers and 3) bonnie blairs, then we did a double series (3x for each of bear crawl-crawl bears and walking lunges and reverse lunges, then we segued to a burpee escalator with WWIIs and Merkins mixed in, we did 1,2,4,8,16,32,16, 8 burpees (total 87), with also 60 WWIIs and 60 Merkins mixed in. MARY:
ANNOUNCEMENTS: @Popeye became site Q (transfer of the shovel flag by @Major_payne); Also, YHC and Popeye will share “coffee Q,” and @Kodak will be asked to be Pantry Q for the Columbia donations.
COT: Kobe Bryant shot 4 (FOUR) 3-pointer air balls in an elimination playoff game in 1997. It was a pivotal moment in his career. When the Lakers landed at LAX after being eliminated, Kobe went directly to a local high school to practice his three point shooting. HARD WORK GETS IT DONE! SYITG!