Author: f3nano

Date: 2023-10-25
AO: compound
Q: Nano , Hightower
PAX: Poe, Roddick, Cactus, Bigbird
FNGs: None
COUNT: 7
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG:
Floor 1
1. Starting on the first level of the parking garage, we do partner wheelbarrows carry’s across the floor. 2. Burpee at the bottom of the ramp, sprint up.
Floor 2
1. Alternating bear crawl / crab walk across the next level. 2. 2 burpees at the bottom, sprint up.
Floor 3
1. Continue the process

MARY: 50ish WWII sit ups.

ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).

COT: Limiting beliefs. Know yours and overcome them!

Date: 2023-10-25
AO: horizon-ao
Q: Magoo
PAX: 2 percent, Gherkin, Disco, Mr Haand, Kodiak, SPINAL TAP, sticks, Attache’ FNGs: None
COUNT: 9
WARMUP: Aebus Vigodus, Villamus Mabybus Habeus, SSH, Tuck Jump, Fellowship lap in formation
THE THANG: Sets of testudo marches with coupons followed by Legionnaire merkins, Centurion lunges, and Roman salute shoulder taps. Bear Crawls through Britannia.
Grave Diggers in Gaul.
MARY: Each PAX extolled the pleasures of his favorite Mary around the campfire ANNOUNCEMENTS: Some stuff I can’t remember.
COT: Good posture all day.

Date: 2023-10-25
AO: thepatriot
Q: Strange Brew
PAX: Big Short, Boardwalk, Bone, CableGuy, Hobbyhorse, Ice Tea, My Space, Roadkill, Overthrow, The Lawn, Shocker, Spud, Strange Brew, Vila FNGs: None
COUNT: 14
WARMUP: SSH; IW; LBAC; CP; WMH; DD OYO; CK
THE THANG: 4 Rounds – 5 Blockees/10 Thrusters/15 WW III/20 perfect merkins (do not google at work)/25 AB (PAX choice)/lap around track MARY: 20 Nolan Ryans/40 Toy Soldiers
ANNOUNCEMENTS: Q open for Friday/ignite 5K check the channel
COT:. Battle of Agincout fought on this day 1415. It is largely remembered by the famous speech in Shakespeare’s Henry V. The “band of brothers” speech given by Henry prior to the battle. One of the best aspects of F3 is the spirit of picking each other up. When someone is struggling another person is there with encouragement and assistance. I am trying to apply this mindset more widely in my own life.

Date: 2023-10-25
AO: apollo
Q: Battleship
PAX: Bluegrass, Juneau, Waze (from Newport News).
FNGs: None
COUNT: 4
WARMUP: SSH, Downward Dogs, WGS, Cobra-Kai’s, 200m light jog
THE THANG: Bobby-Ricky on the track (person in front runs around the track until he catches up with the end of the group, group jogs slowly around track), followed by Sprint 100m, 20 reps of exercise OYO, jog 100m. Exercises completed – Merkins, Flutterkicks, Lunges, Mountain Climbers, Pickle Pounders, Superman’s MARY: Pickle Pushers, American Hammers, Planks, heel touches (on your six) ANNOUNCEMENTS: GTE Dec 2, Veterans Day CSAUP at the Capitol
COT:Pray for those in leadership, in order that we may lead a peaceful and quiet life. 1 Tim. 2:2

Date: 2023-10-25
AO: thefarm
Q: Kaboom
PAX: Infinity, Squatter, Sparky, Matthew – Running Man, Gekko (Keith Capp) FNGs: None
COUNT: 6
WARMUP:
(1) Neck rotation
(2) Shoulder rotation
(3) Back stretch (Arms to the front)
(4) Shoulder Stretch
(5) Hip rotation
(6) Knee rotation
(7) Ankle rotation
(8) Beet pickers
(9) Side Straddle Hop
(10) Mosey around the field

THE THANG:
(1) Close Squats (3 sets)
(2) Diamond Pushups (3 sets)
(3) Mosey to the other side of the park
(4) Standing Lunges (3 sets)
(5) Incline Push Ups (3 sets)
(6) Mosey to the other side of the park
(7) Jump Squats (3 Sets)
(8) Bench Dips (3 Sets)
(9) Mosey to the other side of the park
(10). Butt Kicks (3 Sets)
(11). Short Bridges (3 Sets)

MARY:
(1) Flutter Kicks
(2) American Hammer
(3) Rositas
(4) Penguin
(5) Rope Climber
(6) Complex Exercise (Forgot the name 🙂 )

ANNOUNCEMENTS:
Street Clean Up on Saturday – Families welcome – Wear Pants

COT:
Thought of the Day – I love reading Marcus Aurelius’ Meditations every so often. In the first chapter he talks about lessons he learned and in it he talks about the lesson he remembers from his first teacher – Not to support this side or that is chariot racing, this fighter or that in the games. I think about it – if you just watch any human endeavor without picking a side, you will enjoy it. You will find yourself looking for and celebrating excellence instead of being on a emotional rollercoaster because the side you pick is winning or losing.

Prayer – Dear Lord, thank you for the opportunity to gather together and better ourselves. Help us to truly listen to one and other and always remind us you are in control of this fellowship. Amen