Author: f3nano

Date: 2023-12-12
AO: thegeneral
Q: Booking
PAX: Lazlo, Shake ‘N’ Bake, Jenner, Hard Knox, Gherkin, Thom Mukri, citrus, Spud, Major Payne, bogey, Toolbox FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Calf Raises
THE THANG: Mosey thru Oak Grove park to 17th street with a nice hill where 6 coupons awaited the PAX. The PAX split into 2 groups with one group performing a coupon exercise while the other group ran to the top of the hill and back. We got in 6 rounds as follows: OH Press
Curls
Squats
Low Rows/ Atlas Shrugs
Calf Raises
Around the worlds

Mosey back to the WL field for some dips and step ups. Finish off with a bear crawl MARY: LBC, Flutters, Toy Soldiers
ANNOUNCEMENTS: Patchouli going away tonight, make America Burpee again in January, Major Payne send off work out on Friday at The Patriot. Prayers for Toolbox’s mother who is having surgery today.
COT: “I can accept failure, everyone fails at something, but I can’t accept not trying”. Michael Jordan- As PAX each time we come to an AO we don’t know what the Q has planned, so we have adopted this mindset already by trying different workouts in the gloom and pushing each other. Continue to apply this mindset in life as we continue to not just grow physically, but also mentally and spiritually.

Date: 2023-12-12
AO: thegeneral
Q: Booking
PAX: Lazlo, Shake ‘N’ Bake, Jenner, Hard Knox, Gherkin, Thom Mukri, citrus, Spud, Major Payne, bogey, Toolbox FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Calf Raises
THE THANG: Mosey thru Oak Grove park to 17th street with a nice hill where 6 coupons awaited the PAX. The PAX split into 2 groups with one group performing a coupon exercise while the other group ran to the top of the hill and back. We got in 6 rounds as follows: OH Press
Curls
Squats
Low Rows/ Atlas Shrugs
Calf Raises
Around the worlds

Mosey back to the WL field for some dips and step ups. Finish off with a bear crawl MARY: LBC, Flutters, Toy Soldiers
ANNOUNCEMENTS: Patchouli going away tonight, make America Burpee again in January, Major Payne send off work out on Friday at The Patriot. Prayers for Toolbox’s mother who is having surgery today.
COT: “I can accept failure, everyone fails at something, but I can’t accept not trying”. Michael Jordan- As PAX each time we come to an AO we don’t know what the Q has planned, so we have adopted this mindset already by trying different workouts in the gloom and pushing each other. Continue to apply this mindset in life as we continue to not just grow physically, but also mentally and spiritually.

Date: 2023-12-12
AO: mondaynightruckers
Q: Major Payne
PAX: Stewie, Jetstream, Chasqui, Drago
FNGs: 1 Drago
COUNT: 5
WARMUP: None
THE THANG: 5.5-ish miles of rucking
MARY: Nope
ANNOUNCEMENTS: None
COT: Get prepared for the expected so that you can be prepared for the unexpected.

Date: 2023-12-11
AO: apollo
Q: Obadiah
PAX: Juneau
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG:

Partner A: 200 yard run, Partner B exercise from below (switches after the run)

Coupons: 25lb dumbbells, cement block

Plank rows
Curls
Thrusters
Squats
Overhead press
Windshield wipers
WWIII
Blockies
Upright rows
Lunges
American hammers

Timer went off at 6:06.

MARY:
ANNOUNCEMENTS:
COT: pay attention to your appetites particularly over the holidays. Not just what we eat, but what we ingest.

Date: 2023-12-11
AO: thepatriot
Q: Anchorman
PAX: bogey, Defiance, Smokey, Major Payne, Ice Tea, CableGuy, Strange Brew, citrus, Roadkill, Booking, Vila, Patchouli, Lazlo, Overthrow, Legacy FNGs: None
COUNT: 16
WARMUP:
SSH, CP, IW, Hilbillies, Willie Mays Hays, Downward Dog, World Greatest Stretch, Cobra Kai THE THANG:
The Guantlet!

Sand Bag carry x 25 yards/Lunge x 25 yards – Mosy 50 yards
Murder bunny x 25 yars/Lunge x 25 yards- Mosy 50 yards
10 x BDE
10 x Sand Bag cleans – Mosy 50 yards
Broad Jumps x 50 yards
20 x merkins, 20 x mountain climbers
50 yard bear crawl
10 x Goblet squats + 25-yard rifle carry/25-yard shoulder carry – Mosy 50 yards 10 x BDE
Run Track – start over

MARY:
30 x flutter kicks
25 x big boy sit ups

ANNOUNCEMENTS:
Send off for Patchouli on Dec. 12, Loving Hut – check the 2F channel

COT:
Set backs
The Q spoke about breaking his right middle finger and damage to hand that was a six-week process of recovery.

The lessons:
Innovate – find ways to get things done
Embrace set backs – find ways to keep mentally strong
Keep moving forward – set backs are usually only temporary. You get back in the ring and the Q expressed his own ability to come back to F3 and lead a workout as an example.