Author: f3nano

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Coupon Wednesday Bonanza

Date: 2023-12-06
AO: ignite
Q: bogey
PAX: Baracus, Kodak, Leprechaun, meister, Bootlegger, Legacy, Bono, Major Payne, Popeye, Goldfish, Ramsay, Kipchoge FNGs: 1 Kipchoge
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Moroccan Night Clubs, Leaf Pickers, WMH, Downward Dog, Cobra Kai, mosey lap

THE THANG:
After your Q (not a professional) botched the math portion of the count-off, we ended up with 6 (roughly) 2-man teams who rotated through various coupon stations performing a designated workout while the timers farmer-carried sand kettle bells/coupons

The Stations:
1 – 40# med ball throws
2 – 45# ruck or coupon hi pulls
3 – 60# med ball over shoulders or coupon grave diggers
4 – 80# sandbag deadlifts or coupon swings
5 – Coupon chest press
6 – 60# sandbag or coupon low rows
7 – Timers: 45# x 2, 55# x 2 sand kettlebells (or block x 2) farmer carrys around the grass island

Every 5 mins PAX stopped what they were doing and performed rounds of: 20 coupon curls, or 20 OHPs, or 30 coupon overhead hold flutter kicks + 15 shoulder taps IC + 15 mountain climbers IC each round

Bat Wings (arms up until recover) 20 LBACs IC forward, 20 LBACs IC reverse, 20 seal claps IC, 20 overhead claps IC. Recover.

MARY: see Batwings

ANNOUNCEMENTS: MABA coming up in January (never too early to start burpees), vote on Polly for Spring 2024 CSAUP

COT: YHC shared his 14-yr old daughter’s ongoing struggle with autism and battle with depression and anxiety. She recently entered another treatment program after experiencing suicidal ideation. She is, thankfully, getting help. YHC shared his own struggles in dealing with these trials, including the fallout on his wife and 2 other children. YHC expressed his thanks to the men of F3 for using their God-given talents and abilities to help him through this difficult season. YHC encouraged the PAX to think about the times they have been helped, to take time to reflect on the talents and abilities that each of them has been given, and to find ways to use those talents and abilities to help others. YHC encouraged the PAX to keep showing up at F3 to keep getting stronger, to keep accelerating, and to go out and be the men their families and communities need in this season of giving. Thank you men!

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Twelve days of Christmas

Date: 2023-12-06
AO: horizon-ao
Q: Fish Fry
PAX: Magoo, Gherkin, Purple Rain, Kodiak, Attache’, Disco, sticks, Old Bay, Classified FNGs: None
COUNT: 11
WARMUP: SSH, Michael Phelps. LBACs, Mountain Man Poopers, Copper Head Squats, Front lunge with a twist THE THANG:
Moving around a Christmas tree of cones festively decorated with Christmas lights, we did the following exercises in 12 days of Christmas fashion.

12 toy soldiers in cadence
11 man makers or burpees
10 box jumps
9 bent over rows
8 dairy maids in cadence
7 curls
6 foot release squats
5 Around the worlds
4 Dips
3 Silver bell swings
Backward run to the 18 and return
1 Squat thruster

MARY:
Reverse toy soldiers, pike ups, LBCs, box openers, supermans
ANNOUNCEMENTS: Fire pit at Disco’s house tonight, Holiday Bowling at PunchBowl social Dec. 13, going away for Patchoulli Dec 12 see 2nd F channel for more info for all
COT: Thankful for the gift of being able to work out with F3 this year. We aren’t guaranteed health, and we don’t know when we will have to stop due to injury, work, or something else. Every workout is a gift and I am thankful for it.

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The Four Corners

Date: 2023-12-06
AO: thepatriot
Q: Shake ‘N’ Bake
PAX: Hobbyhorse, Overthrow, Big Short, Strange Brew, Lazlo, citrus, Booking, 2 percent, CableGuy, Wedding Singer, Vila, Anchorman, Flipper, Ice Tea FNGs: None
COUNT: 15
WARMUP: SSH, LBACs, Windmills, WMH, DD, WGS

THE THANG:
Four Corners Around the Fields – completed 5.1 corners (figure that out)

#1 Behind bleachers
10 burpees
20 Merkin
20 bicep curls
20 overhead press

#2 Bear crawl/farmers carry (w/partner) to the next corner
20 squats w/coupon
20 flutter kicks, w/coupon
20 big boys
20 lunges

#3 Bear crawl/farmers carry (w/partner) to next corner
10 burpees
20 Low Rows
20 Round the Worlds
20 Copper Heads

#4 Bear crawl/farmers carry (w/partner) to next corner
50 LBC
25 Calf raises w/coupon
20 Squats w/coupon
20 lunges

MARY:
20 Dirty Dogs
20 Donkey Kicks
40 LBC

ANNOUNCEMENTS:
Check 2F for a Patchouli send-off, Legacy’s Polly

COT:
Tomorrow is Pearl Harbor Day. After the Japanese bombing of Pearl Harbor, the US declared war on Japan. Germany and Italy declared ware on the US a few days later and the nation became fully engaged in WWII. We mobilized 16 million troops to join our allies overseas and most of those who stayed home dedicated themselves to supporting the war effort. Men and women took jobs in aircraft manufacturing plants, munitions plants and military uniform production factories. Citizens participated in rationing programs, as well as recycling and scrap metal drives. We came together with our allies and as a country. In times where we seem so divided, know that we can come together. We have done it before and will do it again!

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Sunrise

Date: 2023-12-05
AO: freestate
Q: Dungeon Master
PAX: Butter, Cannoli, Deagle, Dungeon Master, FIFA (F3 The Capital), Horshack, Mumford, Winston, Brony, Greenspan, Only Hope FNGs: 1 Only Hope
COUNT: 11

WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Arm circles – 10 IC
Michael Phelps – 10 IC
Willie Maes x 10 OMC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .

While one group runs around blacktop ONCE, other group does . . . Curls (with coupon)
Forward Lunge
Dips with alternating feet
Repeat 1x

recovery mosey 2x court

Merkins
Squat (with coupon)
Bend-over row (with coupon)
Repeat 1x

Recovery mosey 2x court

Jacob’s Lateral Ladders on court – 5 burpees, run across court, 4 burpees, run, and so on

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• LBCs x 15 IC
• Reverse crunches x 15 IC

Name-a-rama

ANNOUNCEMENTS: None

COT: None