Author: f3nano

Date: 2023-12-29
AO: sparta
Q: Pop Fly
PAX: Monte Karlo, Blue Steel, Mounthe, Crop Duster, K-Pop, Rambler, Peanuts FNGs: None
COUNT: 8
PAX Assembled on the Fields of Sparta to take on the Spartan 2500. Not all PAX made it. But everyone tried. Today was a great reminder of be careful what you ask for, because you might just get it. It was also a reminder for some PAX that when you have a partner waiting on you, doing work, that screw off time should be on your own time. WARMUP: SSH, WMHs, Cherry Pickers, WGS
THE THANG:
Ladder of exercises / Partner runs backwards to the 50yd line and sprints back to goal line each time. 1 round: Cross Over Merkins (w/ Coupon)
2 rounds: Kettlebell Swings (w/ Coupon)
3 rounds: Overhead Press (w/ Coupon)
4 rounds: Sit Ups (w/ Coupon)
5 rounds: Squats (w/ Coupon)
4 rounds: Bicep Curls (w/ Coupon)
3 rounds: Lunges (w/ Coupon)
2 rounds: American Hammers (w/ Coupon)
1 round: Cross Over Merkins (w/ Coupon)

If done in its entirety, each PAX runs 2500 yards. #namesake

MARY: The PAX agreed that MARY was already completed and everyone got their money’s worth.

ANNOUNCEMENTS: 11 January 2F Social

COT: The Q thanked the PAX for spreading the word about F3. Spreading the word brings in new blood.

Date: 2023-12-29
AO: thepatriot
Q: Major Payne
PAX: Tim Leahy (Forceps), Big Short, Vila, Strange Brew, Maguire, Lucius, Defiance, Obadiah, Shake ‘N’ Bake, Ice Tea, Booking, Smokey, Wedding Singer, Hobbyhorse, DRPAX Cuban Missile from F3 Nashville FNGs: None
COUNT: 16
WARMUP: SSH, IW, Cherry Pickers, WMH, Lunges IC, Merkins

THE THANG:
Line up on goal line with coupons.
10 yds Traveling Burpees and back
10 x coupon ground to overheads
10 x front coupon lunges iC

20 yd lunge walk and back
20 x coupon curls
20 x box squats onto coupons

30 yd bear crawl — crawl bear back
30 x one arm coupon rows (switch arms at 15)
30 x coupon swings

Grinder Half (plus) Dora
Count off 1-5, creating 5 groups of three (remainder 1)
Line up on sideline — each team spread apart by 10 yds.
One PAX on each side of the field with one running. Runner (1) relieves PAX on far side (2) who gets up and runs to PAX (3) on near side. Continue the cycle doing exercises as follows Dora style. Exercises Round 1: 60 x Blockees (near side) and 60 x Kraken Burpees (far side)
Exercises Round 2: 120 x Goblet Squats (near side) and 120 x Mountain climbers IC (far side)
Exercises Round 3: 120 x Coupon O/H Presses (near side) and 120 x Merkins (far side) Had to do 120 reps for the final round due to time constraints.

MARY: 25 x Flutter kicks

ANNOUNCEMENTS: YHC will eventually leave for Tampa. Mid-January-ish, Also, sign up for MABA! https://f3maba.com/signup/2024?utm_source=substack&utm_medium=email

COT: YHC put out a quote by Muhammad Ali on Slack last night: “Don’t quit! Suffer now and live the rest of your life as a champion!” We all have so much to be grateful for, but we all suffer too. Cherish the suffering bc it brings perseverance, which makes us better men. Never take this community we have for granted — Community is God’s design. reach out to a brother in this season for your own strength or to help lift him up in a time of need. Life is not an individual endeavor!

Aye!

Date: 2023-12-29
AO: theaerie
Q: Stewie
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps,
Motivators,
X Factor
Imperial walkers
Windmill

THE THANG:
Superset #1
Thrusters, Creature Merkins, Big Boys, Murder bunnies …5×20

Superset#2
Squats, OH press, American Hammers, Lunge …5×20

MARY: nope
ANNOUNCEMENTS:
Dec 30…8am Sky Meadows hike/ruck
COT:
Reflect on the past year.
Also, discussed recent events at our church and how the grace of God has touched those close to us.

Date: 2023-12-28
AO: olympus
Q: Doodles
PAX: Crop Duster, Monk, Obadiah, Mounthe, Peanuts, Pole’er, RedOktober, DR – Poncherella FNGs: None
COUNT: 9
WARMUP: SSH, arm circles, michael phelps, down dog, WGS, cherry pickers, willy mays hays THE THANG:
Jacob’s ladder on the field
One goal line do 1 V-up with block and run to 80 yd line Bear crawl 20 yds to other goal line and do 11 merkins. Then 20 yd bear crawl, 80 yd run back. Always adding up to 12 reps total for each round.
While doing that, PAX took turns each down and back farmer carry 2 Cindy’s to 30 yd line executing 5 man makers and farmer carry the 2 Cindy’s back.
MARY: none. V-ups in the thang was the Mary as it took the whole time to complete the jacob’s ladder. ANNOUNCEMENTS: jan 11th 2nd F event
COT: As its that time of year, when the days are short and cold, do what you need to do to keep sane. Get out in the gloom but listen to your body and know when to rest – modify as necessary. And also check on your brothers who may be temporarily checked out of the gloom.

Date: 2023-12-28
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Baguette, Cannoli, John Kluge, Bluto, Birdman FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 side to side merkins IC
10 cherry pickers IC

THE THANG:
200’s – cumulatively accrue 200 of each exercise (7 pax posted so 28 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ

In between each exercise one pax chooses their bball shot (high risk, high reward):

3 point make: 1 burpee + 1 black top mosey
3 point miss: 10 burpees + 2 suicides

Free throw make: 3 burpees + 2 blacktop mosey
Free throw miss: 8 burpees + 1 suicide

Layup make: 5 burpees + 3 black top mosey
Layup miss: 6 burpees + 1 full court sprint and back

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ

ANNOUNCEMENTS:

COT:
Again, FIFA and Winston rule for doing this