Author: f3nano

Date: 2024-01-05
AO: horizon-ao
Q: Gherkin
PAX: Kodiak, Poe, Lazlo, Old Bay, Classified, Attache’, 3 mile, @FlipTurn, @yardbird FNGs: None
COUNT: 10
Warm Up
Side straddle hop
Hillbillies
Imperial Walkers
Michael Phelps
Cherry Pickers
Down Dog
WGS
Fellowship lap to the coupons

The Thang
3 sets of 10 exercises
AMRAP for 50 sec, 10 sec rest
1 minute rest between sets

No Cheat Merkins
Sit-up with overhead press (with coupon)
Squats w/ coupon
Blockies
Mountain Climbers
Lunge w/ coupon (alt legs)
Coupon Curls
Burpee Block Jump Overs
High Knees
No Surrenders

Hand Release Merkins
LBCs
Bobby Hurleys
Dancing Crab
Toy Soldiers
Curtsy Lunge w/ coupon
Chest Press
Plank Jacks
Imaginary jump rope
Dips

3rd verse, same as the 1st

MARY
Flutter kicks
Penguin crunch
LBCs

Count O Rama
Name O Rama

COT
The sun rises later today than it does at any other day of the year, making it the gloomiest day. But that means that we’ve got 6 months of brighter days ahead. Embrace the positives when you can.
As Barney Stinson from How I Met Your Mother says, “When I get sad, I stop being sad and be awesome instead.”

Date: 2024-01-05
AO: thepatriot
Q: Wedding Singer
PAX: Coconuts, Smokey, Hobbyhorse, Boardwalk, Vila, Spud, Bone, Shake ‘N’ Bake, Popeye, My Space, Major Payne, Flipper, Goldfish, Strange Brew, Anchorman, bogey, Lucius, Roadkill, Legacy, CableGuy, Short Rib, Pilgrim, Kodak FNGs: None
COUNT: 24
WARMUP: SSH, Michael Phelps, Imperial Walker, Hillbilly, WMH, Cherry Picker, Downward Dog, Worlds Greatest Stretch

THE THANG:
Run to Nottingham Elementary
20 Merkins
20 Copperhead Squats
20 Shoulder Taps

Run to Miner’s Hill
Dips
Burpees

Run to Little Falls Presbyterian Church
20 Merkins
20 Curtsey Squats
20 Mountain Climbers

MARY: LBC, Dirty Dog, Donkey Kick, Flutter

COT: Your F3 brothers are there for you. Some even have jumper cables handy.

Date: 2024-01-05
AO: thefarm
Q: Firehead
PAX: Squatter, Trolley, Matthew – Running Man, Lumbergh, Moneyball, Firehead FNGs: None
COUNT: 6
WARMUP:
Grady Corns
Don Quixotes
Mosey around the fields

THE THANG:
Burpees
Plank 60 count
Long jump to 1/2 field

Carolina Dry Docks
Squats
Australian snow angels
Bear crawl 1/2 field

Merkins
Bonnie Blairs
Shoulder tap

Sprint back and repeat one more time

MARY:
J-Los
Flutter Kicks
Penguin Crunches
Rosalitas
Nolan Ryans
American Hammers

ANNOUNCEMENTS:
Ruck/Hike Feb 10

COT:
Many successful people start at a place of difficulty where there is nothing to lose but everything to gain. Treat opposition as an opportunity grow and improve.

Date: 2024-01-05
AO: sparta
Q: Lightyear
PAX: Nano, Bluegrass, Blue Steel, Hoolihan, Mounthe, Peanuts, Doodles, Hightower, Crop Duster, K-Pop, Dundar, Red Baron, Goose FNGs: None
COUNT: 14
WARMUP: SSH, Willy maze haze, Micheal Phelps, failure to Launch, Eskimo merkins, 1 lap with butt kickers and side hops.
THE THANG: 12 min EMOM: 10 goblet squats, 10 merkins, 5 KBS. Then 1 lap Ricky Bobby. Partnered up for run to the 50 yrd line while parters complete 50 overhead press, 100 big baby crunches, and 50 bent over rows. Then PAX crushed out 20 burpees
MARY: 15 windshield wipers, slow and painful squats courtesy of Blue Steel, and Block assisted pickle pointers from K-pop ANNOUNCEMENTS: 2nd F coming up, and Hightower hosting the burden run.
COT: stay connected. . . Recent overnight hospitalization of our 2.0, Zoomer, put into perspective the gratitude our family has for friends, family, and community looking out for us. Keep checking in on one another.

Date: 2024-01-04
AO: edge_of_reason
Q: Quip
PAX: Card Shark, Forest
FNGs: None
COUNT: 3
WEATHER:
42° and cloudy

WARMUP:
15cc SSH
15cc Squats
15cc mt climbers

THE THANG:
Run the field loop stopping to do 5 burpees at every bench or trash can.

EMOM
Start with listed reps use rest of the minute to rest next minute increase by 5. Upon failure to complete the total take the next minute to rest and start the next exercise on the following minute. 5 merkins
5 squats
5 burpees
5 lunges each leg
5 box cutters
Hard stop at 0639

MARY:
10cc plank jacks
10cc am hams
10cc leg lifts
Plank

COT:
Growth of the AO