Author: f3nano

Date: 2023-12-11
AO: thefarm
Q: Matthew – Running Man
PAX: Firehead, Squatter, Trolley
FNGs: None
COUNT: 4
WARMUP:
SSH
Micheal Phelps
Willy Mayes Hayes
Beet pickers
Itty bitty arm circles
Mosey around the soccer fields

THE THANG:
Tabata under the pavilion
Bonnie Blairs
Shoulder taps
Jump ups or step ups
Dips
Squats
Commandos
crunches
Lunges
Star jumps

ANNOUNCEMENTS:
Trolley is Q in Wednesday
Firehead is Q on Friday.

COT:
“Christmas is the spirit of giving without a thought of getting. It is happiness because we see joy in people. It is forgetting self and finding time for others. It’s discarding the meaningless and stressing the true values.” – Thomas S. Monson

Date: 2023-12-11
AO: acropolis
Q: Doodles
PAX: Hightower, Monk, Peanuts
FNGs: None
COUNT: 4
WARMUP: mosey warm up and SSH, arm circles, hillbillys, imperial walkers, Willy mays, cherry pickers,
THE THANG: moseyed to cover at front to school. Tabata- 1 min on 1 min off. Exercises were:
Merkins, burpees, overhead presses, squats, lunges, calf raises. Did 2 rounds with second round being 1 min and 10 seconds and 40 second break. Then moseyed back to cars. MARY: LBCs, flutter kicks, pickle pointers, can’t remember the other exercise
ANNOUNCEMENTS: Tues evening with patchouli at loving hut, wed bowling with old bay,
COT:. Winston Churchill – never ever give in. Bumper sticker- a man who stands for nothing will give in to anything. Challenge to PAX – know your compass, define your compass, then never give into anything outside of that compass.

Date: 2023-12-09
AO: thefarm
Q: Sparky , Squatter
PAX: Firehead
FNGs: None
COUNT: 3
WARMUP: NA
THE THANG: 2.9 mile ruck through the neighborhood
MARY:
ANNOUNCEMENTS:
COT: Lots of sharing on the ruck. Children highly influenced by parents especially in a good way. Be someone your kids will want to admire.

Date: 2023-12-06
AO: compound
Q: Popeyes
PAX: Hightower, Snake (Will Harris), Poe, Peanuts, Battleship, Cactus, Big Bird, Hercules FNGs: 1 Hercules
COUNT: 9
WARMUP: SSH, Down Dog, World’s greatest stretch, slow jog and stretches during the jog. THE THANG:
Corner 1 – Squats
Corner 2 – Merkins
Corner 3 – SSH
Corner 4 – Mountain Climbers

2 people at each corner. Odd man out does 50 jump ropes. The number of times you mess up is the number of burpees that we do.

Multiple rounds.

MARY: Flutters, Big Bois, LBC’s and a few others
ANNOUNCEMENTS: yes
COT: Know your elevator weight limit. Know the people around you and their limits as well. Don’t go past your limits. Maintenance helps too.

Date: 2023-12-09
AO: olympus
Q: Hightower
PAX: Nano, Ashe, Derecho, Peanuts, Popeyes, Obadiah, Polar, (2.0) Magic, (2.0) Dunkin FNGs: 1 (2.0) Dunkin
COUNT: 10
WARMUP:
Lots of warm ups and stretching

THE THANG:
Fellowship around LBSS
Stop at entrance circle: PAX running on eggshells, 1st PAX burpee, then runs to front of circle. Next follow until we made full circle around.
Then lined up for Ricky Bobbie to back courtyard, pedestals. Round 1: incline merkins, Round 2 rump on stump, Round 3: D-erkins Then (3) series of sprints to bring us back to parking lot.
Warm up Hoops drills, then set 2 team Captains: Magic & Dunkin for 5 on 5 basketball

MARY:
Flutter kicks

ANNOUNCEMENTS:
Send off’s this week for Patchouli and MjP.
2F Thurs at Blue Steel’s house
Shirt & hat F3 order open until 12/19

COT:
Time is precious, never guaranteed. Never take for granted time with our loved ones. Whether your parents, siblings, cousins and your F3 community. We have 2 guys leaving next month with their families. Take the time to appreciate what we have today.