Author: f3nano

Date: 2023-11-07
AO: acropolis
Q: Doodles
PAX: Gadget, Hightower, Obadiah, Peanuts, Walk-on
FNGs: None
COUNT: 6
WARMUP: SSH, cherry pickers, Willy mays hays, imperial walkers, hillbilly, down dog, WGS, kobra Kia, Michael Phelps THE THANG: 1 burpee and hip swings 10 yds and mosey back

1 burpee, 2 spider merkins and hip swings and Frankensteins and mosey back

1 burpee, 2 spider merkins, 3 Bonnie Blair’s – hip swings 10 and Frankensteins 10 and duck walk 10 and mosey back

1 burpee, 2 spider merkins, 3 Bonnie Blair’s, 4 jump squats – hip swings and Frankensteins and duck walk and super Mario and mosey back

1 burpee, 2 spider merkins, 3 Bonnie Blair’s, 4 jump squats, 5 mtn climbers – duck walk and hip swings and Frankensteins and crab walk and super Mario and lunges and mosey back

Then Ricky Bobby a lap around the track and Rinse and repeat multiplying reps by 2 on second round.

1 burpee
2 spider merkins
3 Bonnie Blair’s
4 jump squats
5 mtn climbers

2 burpee
4 spider merkins
6 Bonnie Blair’s
8 jump squats
10 mtn climbers

Hip swings
Frankensteins
Crab walks
Super Mario
Karaoke

After 2nd round ran 50 yard sprints for 4 times.
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-11-07
AO: thehighlands
Q: Obadiah
PAX: Jag, Hard Knox, citrus, LTD, Spud, Katniss, DR PAX Hermes! FNGs: None
COUNT: 8
WARMUP: SSH, down dog, rockettes, worlds greatest stretch, imperial walkers THE THANG:

PAX roamed the highlands highlands for bench work at the fire station, fire station flag, Costco parking garage, new outdoor plaza, old TSA headquarters. Probably a mile of running and healthy leg work.

At each bench or wall, work out consisted of squats, derkins, dips, step ups.

MARY: flutter kicks, toy soldiers, heel taps, 100s, couple others ANNOUNCEMENTS:
GRUNT on 11/11; f3 Foundation fundraiser.

COT: choose an awake life.

Date: 2023-11-06
AO: thepatriot
Q: Wedding Singer
PAX: Hobbyhorse, Popeye, Booking, Ice Tea, Defiance, Coconuts, Shake ‘N’ Bake, Legacy, Roadkill, Spud, My Space, Major Payne, Lucius, bogey, citrus, Lazlo, Vila, Strange Brew, Smokey, Bodett FNGs: None
COUNT: 21
WARMUP:
SSH, Michael Phelps, Imperial Walker, Hillbillies, Arm Circles, WMH, Cherry Picker, Downward Dog, Worlds Greatest Stretch

THE THANG: Pax broke into four groups
Mosey to arena, quick break for 5 burpees
Rotate through Step Ups, Dips, Squat, and lap (timer)

Mosey to George Mason median, quick break for 5 burpees
Rotate through Big Boi Sit-ups, Flutter Kicks, Shoulder Taps, Bear Crawl to the 3 trees and run back (timer)

Mosey to Augustine Roofing parking lot (listen to the Respect contingent reflect on what used to be in that space) 5 burpees
Ring of Fire – 5 push ups each / plank
20 Squats

Mosey back to stadium (1.75 miles of running total)

MARY:
IBC, Freddy Mercuries, bridges, side plank leg lifts, dirty dog, donkey kick, bird dog, Superman, flutter kicks

ANNOUNCEMENTS:
Grunt November 11

COT:
Make sure to sign up to Q. No expertise, or even skill, necessary. You give a lot, and you get a lot out of it. Especially if you are new to F3, consider pairing up with someone to Co-Q.

Date: 2023-11-06
AO: thefarm
Q: Firehead
PAX: Infinity, Matthew – Running Man, IKEA, Kaboom, Sparky, Chile, Firehead, Moneyball, Lumbergh FNGs: None
COUNT: 9
WARMUP:
Arm Circles
Don Quixotes
Hillbillies

THE THANG:
Escalator:
Start with first exercise (Flying Squirrel), then Sprint across field, then mosey back.
Do first exercise (Flying Squirrel), then add second exercise (Merkin), Sprint and Mosey. Repeat adding new exercise on each round. (Sprint + Mosey to just Mosey as necessary)

Flying Squirrels X 5
Merkins x 10
Bonny Blairs x 15
Dips x 20
Shoulder Taps x 25
Squats x 30
SSH x 35

MARY:
LBC
Low-Plank Peter Parker
Protractor
Flutter Kicks
Rosalita variant

ANNOUNCEMENTS:
Grunt on Saturday (Nov 11 at Lincoln Memorial). Infinity will help run a carpool (address will be posted)

COT:
“When you want to help people, you tell them the truth. When you want to help yourself, you tell them what they want to hear.” – Thomas Sowell

“Tell yourself the truth, If someone calls you f fat, they may be bullying but you may be f fat. Someone calls you dumb, it may be mean, but you may be f dumb. Its life man. Take it for what it’s worth and change it.” -David Goggins

It is better to tell the truth to make yourself and others better.

Date: 2023-10-31
AO: atlantis
Q: Deflator
PAX: Infinity, Smokey
FNGs: None
COUNT: 3
WARMUP: Halloween themed such as pumpkin pickets, scarecrow circles, thriller burpees, friday the 13th merkins.
THE THANG: mosey to the stadium, do decreasing reps of the following set of exercises: merkins, burpees, squats, mountain climbers. Reps were 10 ea to 1 ea, and in between each exercises PAX had to climb the stairs and ring the doorbell buzzer that the Q kept moving around. MARY: yes, yes we did.
ANNOUNCEMENTS: The Grunt.
COT: be safe out there!