Author: f3nano

Date: 2023-12-08
AO: horizon-ao
Q: sticks
PAX: Classified, Poe, Disco, Attache’, Magoo, Kodiak
FNGs: None
COUNT: 7
WARMUP: SSH, Don Quixote, Arm circles, IW, stretching
THE THANG:
Set 1
– 20 Burpees
– 40 Air Squats
– 40 Monkey Humpers

Set 2 x 2
– 25 Merkins (push-ups)
– 30 Dips
– 40 Lunges
Set 3
Bear Crawl / Crawl Bear
Backwards run up the hill

Set 4 – AMRAP 5 minutes
10 jump squats
20 mountain climbers
run across the field
MARY: Nolan Ryans, Big Boys, box cutters
ANNOUNCEMENTS:
Punch Bowl Social next Thursday
COT: Music brings on nostalgia and it’s nice to reflect back and remember the good ol days.

Date: 2023-12-08
AO: thefarm
Q: Sparky
PAX: Squatter, Matthew – Running Man, Firehead
FNGs: None
COUNT: 4
WARMUP: SSH Beet pickers, arm circles
THE THANG: As we adapted, improvised, and overcame, we used the F3 cards to determine our workout fate:
Flutter kicks, WWII situps, Mtn Climbers, Burpees, low-slow squats, Lunge walk 100, sprint, merkins,monkey humpers (as predicted!) backwards lunge, jumping lunge, alternating side squat MARY: ring of fire, american hammers, suzanne sommers, wall sit ANNOUNCEMENTS: ruck Saturday, Running Man Monday, Suatter Weds. TBD Friday
COT: Trust the process, Q had a good week, he’s been following his work process and doing good things, getting good results in January, if you do suspect things, you may have “bad” luck, good actions makes good luck, stick with the right proces and trust

Date: 2023-12-08
AO: thepatriot
Q: Legacy
PAX: Smokey, CableGuy, 2 percent, Bone, Overthrow, Big Short, Lazlo, bogey, Old Bay, Patchouli, Popeye, Anchorman, My Space, citrus, Obadiah, Jag, Roadkill, Coconuts, Pilsbury, Major Payne, Ice Tea, Strange Brew FNGs: None
COUNT: 23
WARMUP: SSH, Imperial Walkers, Hill Billys, Michael Phelps, Moroccan Night Clubs, THE ROOT VEGETABLE EXTRACTOR, Willy Mays Hayes, the Downward Dog, Cobra Kai, WGS, THE THANG: Pax enter the Weird Science Party Zone
Play the theme song to Weird Science
One burpee every time the word
“Weird” or “Creation” comes up (about 35 burpees)
then:Pax Line Up on the Goal Line
Bear Crawl to the 40, jog back
LBCs OMC 50
Bear Crawl to the 30, jog back
Merkins, OMC 25
Bear Crawl to the 20, jog back
Flutters, IC 40 then:
Walk over to track starting line
PAX will run one lap, then
4 Bobbie Hurleys
5 Burpees
Run a lap, then
4 4C Bonnie Blairs. 5 spiderman push ups
RINSE AND REPEAT for 20 MInutes; Max the Slog joined to get carried (30 lbs) and immediately took up with the leaders

MARY: Was part of THANG
ANNOUNCEMENTS: Do the Poll for the next CSAUP-. See Old Bay’s message on holiday bowling party–need HCs today or we can’t make deposit. Look in 2ndf Channel for the info on Patchouli’s send of party. Sign up for January Burpee challenge
COT: The holidays can be stressful. F3 can help. Thank you for two great COTs a year ago from which I draw two points. 1) AVOID perfectionism, 2) FOCUS on being with your family. It is the case that many HIMs like us like to work, not party and socialize day after day. In the end, you may have to use some of your F3 perseverance skills to get through the holidays. We will all be back here in January after the holidays SYITG

Date: 2023-12-08
AO: sparta
Q: Pop Fly
PAX: Battleship, Flapjack, Peanuts, K-Pop
FNGs: None
COUNT: 5
WARMUP: SSHs, Mike Phelps, Mosey Lap, WMHs, Sandbaggers, Dog Down, World’s Greatest Stretch THE THANG: Four Corners + Timer
PAX completed 4 rounds of exercises at the 4 corners with the timer in the middle. PAX performed the exercise at their station until the timer completed and yelled rotate. PAX completed 4 complete round – 16 exercises and 4 turns each as the timer Timer: 10 Hand Release Burpees
Corner 1: (1) HR Merkins, (2) Merkins, (3) Diamond Merkins, (4) Carolina Dry Docks. Reverse Lunge to next corner
Corner 2: (1) Speed Skaters, (2) Squats, (3) Lunges, (4) Step Ups. Bear Crawl to Timer Spot Timer: 10 HR Burpees. Crawl Bear to Corner 3
Corner 3: OH Arm Claps, Arm Circles, Arm Press, Straight Arm Hold. Broad Jump to Corner 4
Corner 4: Sit Ups, Freddie Mercuries, Flutter Kicks, LBCs. Side bear crawl to Corner 1

MARY: American Hammers, J-LOs, Pickle Pointers, Alabama Butt Kickers (Right leg only)
ANNOUNCEMENTS: Blue Steel is hosting a 2F event next Thursday. Bowling next Wednesday
COT: It’s good to remember what goes into developing a Q. Q always tried to relay what Rambler had said the day before – because the Q was inspired by it, but also recognizing he’s not smart enough to understand it.

Date: 2023-12-07
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Greenspan, Mumford, Winston, CashOnly, Butter, Deagle, Cannoli, Dungeon Master, John Kluge, Mark Michael, Andrew Churchill, Only Hope, Drop-in, Iron Dome FNGs: None
COUNT: 15
WARMUP:
20 SSH IC
15 High Knees IC
5 merkins SC OMC
5 shoulder taps SC OMC
5 merkins SC OMC
5 shoulder taps SC OMC
10 standing Frankensteins IC
10 cherry pickers IC

THE THANG:

MARY:
12 Freddie Merkurys IC
15 leg lifts IC
10 SC big boy sit ups OMC
12 American Hammer IC
Plank o Rama

ANNOUNCEMENTS:
Meet at Starbucks for 3rd Saturday run

COT:
Nathaniel was a great guy who was taken from us too soon. We worked out hard today in his honor and I appreciate everyone doing it. He will be sorely missed.