Author: f3nano

Date: 2023-11-30
AO: edge_of_reason
Q: Chef
PAX: Quip, Card Shark
FNGs: None
COUNT: 3
WARMUP:
20cc ssh
20cc grass grabbers
20cc hairy Rockettes
Static Stretches:
– Across arm stretches

THE THANG:
1) Four Corners – lunge across end zone, 10 burpees, sprint down field, 10 squats, lunge across end zone, 10 burpees, sprint down field, 10 squats

2) Harley Quinn’s (up to 40) with LBCs and Bonnie Blair’s. Then SSHs and calf raises. Two exercises are needed each round, Exercise A is performed on yardage that starts with odd number and Exercise B on yardage that starts with even number). Rounds consist of PAX starting on the end line, PAX run to the 10yd line, perform 10 reps of Exercise A, run back to baseline, Run to 20yd line and perform 20 reps of Exercise B, run back to baseline, 30yd= 30reps Ex A and so forth.

3) DMC – Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20. In the future we could go on to the 30, 40 and 50 yardlines increasing # of merkins by 5! Duckwalk-Merkin-Reverse Bearcrawl.

MARY:
10cc Flutter kicks
10cc Hello Dollys
10cc American Hammers
Planks circuit

ANNOUNCEMENTS:
None this week

COT:
– The father of a good friend of CardShark passed away, prayers for his friend and family. – Praise for Quip’s promotion and a good visit with family.
– Praise for safe travels for Chef and family to Turkey and WI. Prayer for wisdom in deciding should a job offer come through.

Date: 2023-11-29
AO: theaerie
Q: Chasqui
PAX: Chasqui
FNGs: None
COUNT: 1
WARMUP:
side straddle hops
michael phelps
high kicks
squats

THE THANG:
Running loops around the field w/ exercise rotation at each corner of the field. Repeat…

Big boy sit ups
Planks
Mountain climbers

ANNOUNCEMENTS: Time to burn off the extra pounds one beatdown at a time.

Date: 2023-11-29
AO: ignite
Q: 2 percent
PAX: Major Payne, Jenner, Animal, Bootlegger, Kodak, Popeye, Lazlo, Legacy, Anchorman, Traveler, Goldfish FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Moroccan Nightclubs, Michael Phelps, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: After a brief mosey the PAX gathered around in a circle at a random office parking lot to learn the true meaning of Festivus: a non-denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a burpee was performed collectively by the group. And now as Festivus rolls on, we came to the feats of strength.
• The PAX paired up. Each pair took turns carrying the Festivus pole ~100m through the parking lot and back while the other PAX does a high knee skip. • Remaining PAX performs the following until each team returns: o Mountain Climbers
o Soccer kicks
o Star Jumps
o Heisman Shuffle
o Bonnie Blairs
• Flying Dutchmen to one end of the parking lot – 20 merkins
• Backwards Flying Dutchmen to the other end of the parking lot – 20 curb dips, rinse and repeat 3 times
• Ring of Festivus Fire – each PAX performs 5 goblet squats with the pole whilst the remaining PAX hold plank

MARY: Flutter Kicks, Penguin Crunches, Alabama Prom Date, Nolan Ryan’s ANNOUNCEMENTS: 2023 County Rambler 12/2
COT: No matter what holiday you celebrate, real, fictitious, or nothing at all….I wish all of you and your families a safe and happy December and a joyous New Year.

Date: 2023-11-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Greenspan, Promoter, Clean Sheet
FNGs: 1 Clean Sheet
COUNT: 4
WARMUP:
20 SSH
5 SC merkins
5 shoulder taps IC
5 SC merkins
5 shoulder taps IC
10 Cherry Pickers IC
8 WMH IC

THE THANG:
Rap Battle! Go to below playlist. Hit play. It will shuffle through 18 classic rap songs – 3 per each of the below artists. Whatever song comes up first do the first exercise under that artist. When the exercise is done hit next to advance the song. Repeat 17 times until you’ve made it through all the songs/exercises. https://open.spotify.com/playlist/6xzUfSMLMdsazCVHSH9MgT?si=Zo8vrqrzQI-Zr5tOPtU2KQ

50 cent – 50 reps
50 SSH SC OMQ
50 LBCs IC
50 Air Push IC

Easy E – easy mosie
front of school and back
Playground and back
Baseball field and back

2 Pac – 2 x burpees
1) # of times he was shot (4) = 8
2) # of #1 albums on the top 200 (5) = 10

Final round
3) single count for every tattoo he had = 21

Biggie Smalls – Big boy situps
Number of songs he had on the top 100 = 16
Age when he was murdered = 24
Number of completed songs he put out = 42

Dr Dre – call the doc (we’re dying)
burpicdies – 1 burpees suicides 1 burpees
burpicdies – 2 burpees suicides 2 burpees
burpicdies – 3 burpees suicides 3 burpees

Snoop Dogg – rhyme time games
Gin and juice = sprints and moves (sprint to end of court, then backwards in bball defensive shuffle) 3x
Nuthin but a G thing = hugging on a tree game (hold al gore until last man standing, pax who drop out do shoulder taps until the end) Who Am I (What’s my name) = You and I do push ups mang (buddy push ups) 10 SC

MARY:
10 v ups SC
15 American hammer IC
10 Heels to heaven SC
10 low/fast flutters, 10 high/slow flutters IC
12 reverse crunches IC

ANNOUNCEMENTS:
Welcome FNG Clean Sheet

COT:

Date: 2023-11-29
AO: thefarm
Q: Squatter
PAX: Lumbergh, Infinity, IKEA, Sparky, Matthew – Running Man, Trolley FNGs: None
COUNT: 7
WARMUP:
– Overhead Arm Raises IC
– SSHs IC
– Rockettes IC
– Don Quijotes

THE THANG:
Dora – Pax 1 Sprints half field and back while Pax 2 does:

– 100 – Merkins
– 100 – Overhead press w/ coupon
– 125 – LBC
– 125 – Coupon glute bridges
– 150 – Coupon Curls
– 150 – Goblet Squats

MARY:
– Hillbillies
– Imperial Walkers
– Rope climbers
– American Hammers
– Side plank crunches
– Flutter kicks
– Rosalitas

ANNOUNCEMENTS:
Cross county hike on Saturday, sign up sheet and details have been posted on most channels.

COT:
“Don’t make the mistake of comparing someone else’s external life to your internal life. Each person’s life appears coherent and certain from the outside and feels incoherent and uncertain on the inside.

Also, don’t make the mistake of assuming somebody doesn’t have a messy and uncertain internal life. We all do.”

Mark Manson