Author: f3nano

Date: 2023-11-09
AO: freestate
Q: FIFA
PAX: Cannoli, Deagle, CashOnly, Dungeon Master, Horshack, Winston, Lefty FNGs: None
COUNT: 8
WARMUP:
12 SSH IC
5 SC merkins OMQ
5 shoulder taps IC
5 SC merkins OMQ
5 shoulder taps IC
12 Cherry Pickers IC
8 WMH IC

THE THANG:
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
1) 50 SSH SC OMQ
2) 50 LBCs IC
3) 50 Air Push IC

Easy E – easy mosey
1) front of school and back
2) Playground and back
3) 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
3) final round SC for every tattoo he had = 21

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

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

Snoop Dogg – rhyme time games
1) Gin and juice = sprints and moves (sprint to end of court, then backwards in bball defensive shuffle) 3x

2) 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)

3) 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:
The Grunt is this Saturday, most heading to DC for it. Some may still do a beat down at Waldorf

COT:

Date: 2023-11-08
AO: theaerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:

– SSH
– Mountain Climbers
– Burpees
– Copperhead Squats
– No Moneys

THE THANG:

Four corners of the field are each a station.
Each station gets four cards drawn from the deck.
These four are then randomly stacked and EXECUTED.
20 seconds on, 10 seconds off, 4 minute round.

Mosey to the next corner, do it all over again.

Results:
Two rounds of the field followed by some 6MoM inspired wrapup!

ANNOUNCEMENTS:

– 11/11: The Grunt
– 11/13: MNR Food Ruck
– 11/17: The Aerie F3versary next Friday!

COT:

“No one is useless in this world who lightens the burdens of another.” – Charles Dickens

Date: 2023-11-08
AO: potomac-rising
Q: Baguette
PAX: FIFA, Promoter
FNGs: None
COUNT: 3
WARMUP:
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.

THE THANG:
Dora 4-3-2-1 (stairs: backwards descend, sprint to other side, hop up one step at a time) o 400 squats
o 300 Curls
o 200 Dips
o 100 Merkans
• Jacob’s ladder (5-4-3-2-1)

MARY:
Gut Busters
Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.

Proud Mary
Performed to “Proud Mary” by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.

ANNOUNCEMENTS:
COT:

Date: 2023-11-08
AO: ignite
Q: Legacy
PAX: Overthrow, Hobbyhorse, Kodak, Baracus, Bodett, Bootlegger, Major Payne, Popeye, meister, Pyro, Goldfish FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Hill Billy, Itty Bitty AC, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kay, WGS,
THE THANG: Sets of various Merkins practicing the call and cadence, then mosey to parking lot, at parking lot 1) a Farmer’s Walker Timer exercise in which one PAX farmer walks two 35 sand kettlebells, with PAX back doing reps in rotating series: shoulder taps, mountain climbers, and flutter kicks, all take turns with the farmer’s walks and calls. Then a DORA, (bear crawl dora), PAX pair up, with one doing 20 yard bear crawl, and the other doing a series of reps (100 Merkins, 200 LBCs, 200 squats)–first pair to hit the number causes the switch for everyone. Finally a mini-escalator–with 5 burpees, LAP, 5 burpees, 10 merkins, LAP, 5 burpess, 10 merkins, 15 LBCs (Pax took the call on rotating basis). Mosey Back MARY: None (some during Thang)
ANNOUNCEMENTS: THE GRUNT THIS WEEKEND! 5k on 11/19 in Falls Chruch
COT: (From Major Payne) If you are the Q, you will make mistakes. Don’t stop–just keep going! IF YOU FALL, then DIVE. From Legacy: please sign up to Q, the whole organization benefits from having a variety of Qs; LEADERSHIP IS SERVICE, also, you will find, Just like F3 generally, when you are the Q, the PAX are going to support you–they are on your side and want you to succeed. YOU WILL ENJOY IT WHEN YOU Q! SYITG! (there will be a supplemental backblast at a later time with additional tips for your first Q and thoughts on workout design, a critical piece but a different aspect)

Date: 2023-11-08
AO: horizon-ao
Q: Fish Fry , 2 percent
PAX: Magoo, Kodiak, Mr Haand, Purple Rain, Disco, Gherkin, SPINAL TAP, sticks, Attache’, Kombucha FNGs: None
COUNT: 12
WARMUP: The usual, with some jogging exercises on the way to the parking lost THE THANG:
Parking Lot Phase, with rounds of the following exercises as we looked for our spot and were stopped several times Two bear crawl steps and 2 no cheat merkins
Two bear crawl steps and 2 bonnie blairs
Two bear crawl steps and 2 burpees
T Stabilizers at the Costco entrance to show our card
Mosey to the back to get our chicken coupons and exercise. We moved around picking up various items along the way in the store. Chest press for the tire mechanics
Bicep curls for picking up win
Tricep curls for grabbing things from high shelves
Bent over rows for picking up water cases
Atlas Shrugs for grapping that late season fertilizer
Floor to ceiling while we pick up dog food and put it in our cart

Next were exercises where the timer was a team pushing a cart with coupons down the field and back Reverse Burpees on the Sofa
Jungle Bois to grab food samples
Big boy situps when the guilt sets in
Calf raises in front lung position
Star crunches

Checkout
Copper head squats while we wait in line to check out
Ring of fire with coupon pull throughs to scan our items

Food court
Foot release squats

Checking receipts
T bar stabilzers
MARY: -Flutters, Nolan Ryans
ANNOUNCEMENTS: Grunt Nov 11, Run at Ignite
COT:
“Friendship arises out of mere Companionship when two or more of the companions discover that they have in common some insight or interest or even taste which the others do not share and which, till that moment, each believed to be his own unique treasure (or burden). The typical expression of opening Friendship would be something like, “What? You too? I thought I was the only one.”
… It is when two such persons discover one another, when, whether with immense difficulties and semi-articulate fumblings or with what would seem to us amazing and elliptical speed, they share their vision – it is then that Friendship is born. And instantly they stand together in an immense solitude.” -CS Lwis