Author: f3nano

Date: 2023-11-03
AO: freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, Butter, Cannoli, Dungeon Master, FIFA, Mumford, Pluto, IronDome FNGs: None
COUNT: 11
WARMUP:
• SSH x 25 IC
• Swingbillies X15 IC
• Shoulder Taps X15 IC
• Plank Jacks X15 IC
• Monkey Humpers x15 IC
• Hairy Rockets x15 IC
• The Chinook x 20 IC each side
• Cherry Pickers x 15 IC
• Windmills x 15 IC
Mosey to the stairs of insanity.

THE THANG:
• 2 rounds of the following (one group is running as pacers) o Up: Plank/LBCs
o Middle: Dips/Merkins
o Down: Squats/Rocky Balboa
• Suicide in the parking lot
• Mosey on our way back to the blacktop.

MARY:
• Reverse Crunches x 15 IC
• Leg Lift Rosalitas x 15 IC
• Travoltas x15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Scissors X10 + 10 Freddie Mercury + 10 flutters IC

ANNOUNCEMENTS:
Upcoming Saturday is adopt a road
COT:

Date: 2023-11-02
AO: f3thecapital-news
Q: Forest , Card Shark
PAX: Quip
FNGs: None
COUNT: 3

WARMUP: 1/4 mile around track, 10 Side Straddle Hops, 10 Imperial Walkers, 10 Merkins, 12 Squats, 1 minute plank
THE THANG: 30 Pull-ups, 5x 50 Seconds of Merkins, Squats, Flying Squirrels, Baby Crunches MARY:
ANNOUNCEMENTS:
COT: For Forest to get a good job offer, peace for Quip

Date: 2023-11-02
AO: olympus
Q: Battleship
PAX: Crop Duster, Doodles, Flapjack, Glee, Hightower, Monte Karlo, Peanuts, Pop Fly FNGs: None
COUNT: 9
WARMUP: SSH, Down-Dog, WGS, Cobra Kai, Child’s Pose, Michael Phelps
THE THANG: Starting at the goal line, alternate between walking 10 yards with coupons overhead, overhead walking lunges 10 yards, and murder bunnies 10 yards. 10 yard line – 10 Man-Makers, 20 yard line – 20 American Hammers with Coupon, 30 – 30 Thrusters, 40 – 40 Crazy Sit-ups (Push Press Coupon at top of Sit-up), 50 – 50 curls. Keep going back down the ladder to the opposite goal line. Turn Around, walk 50 yards with coupon Overhead, then work your way back down the ladder of exercises to the goal line again. MARY: LBCs, Flutterkicks, Pickle Pounders, Pickle Pushers
ANNOUNCEMENTS: Grunt (11 Nov – Lincoln Memorial), Rolling Road Cleanup (4 Nov – West Springfield High)
COT: Spending quality time (sometimes one-on-one, always without distractions) is how we build, re-build, and maintain relationships with our loved ones.

Date: 2023-10-31
AO: freestate
Q: CashOnly
PAX: FIFA, John Kluge, Butter, Mumford, CashOnly, Deagle, Baguette, Horshack, Birdman, Dungeon Master, Cannoli, IronDome,Sheppard,DropIn FNGs: None
COUNT: 14
WARMUP: Warm Up
· 12 reps each of:
· SSH– IC
· Windmills – IC
Arm circles – IC
· Cherry Pickers – IC
· Hairy Rockets –
ICMichael Phelps – IC
· ·

The Thang:
· Day 1: 1 Burpee
· Day 2: 2 Star Jumps, 1 Burpee
· Day 3: 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 4: 4, Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee · Day 5: 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 6: 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 7: 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 8: 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 9: 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 10: 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 11: 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 12: 12 Carolina Dry Docks, 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knee , 2 Star Jumps, 1 Burpee

Work way up to Day 12, then repeat 12 and work back down to Day 1

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-11-01
AO: horizon-ao
Q: Magoo
PAX: 3 mile, SPINAL TAP, Kodiak, Mr Haand, Purple Rain, Attache’ FNGs: None
COUNT: 7
WARMUP: Fellowship lap, SS-hop, SS-clap, lunge-twist, Greek gods.
THE THANG: 3 groups, timers farmer’s carry, sprint, and bear crawl. Everybody else does superman merkins, KB swings, etc. MARY: boat pose (with applause), stars and superstars, flutter kicks. ANNOUNCEMENTS: GRUNT
COT: