Author: f3nano

Date: 2023-10-20
AO: thepatriot
Q: Flipper
PAX: 2 percent, Big Short, Booking, CableGuy, citrus, Defiance, Jag, Maguire, Major Payne, My Space, Shake ‘N’ Bake, Sunshine, Vila, Popeye, Hobby Horse, Boardwalk, down range PAX from Statesville (welcom!) FNGs: None
COUNT: 19
WARMUP: SSHs, windmills, WMHs, carrot pickers, DDs

THE THANG: Fellowship lap

Lurpee to the 50, 50 squats, backpeddle to goal line
Bear crawl to the 40, 40 calf raises, backpeddle
Bear crawl to the 30, 30 squats, backpeddle
Bear crawl to the 20, 20 merkins, backpeddle
Bear crawl to the 10, 10 burpees, backpeddle
Lurpee to the 50, 50 squats, backpeddle to goal line

Modified Ricky Bobby with holding plank and passing the kettle bell down the side line. Repeat.

Ring of fire: holding plank while PAX bear crawls around and shouting out their favorite Halloween candy

Fellowship lap

MARY: flutter kicks, LBCs, toy soldiers

ANNOUNCEMENTS: none

COT: The road to enlightenment is long and difficult and you should try not to forget snacks and magazines. And remember to just Let It Go…

Date: 2023-10-20
AO: thefarm
Q: Firehead
PAX: Firehead, Gekko (Keith Capp), Infinity, Squatter, Kaboom FNGs: None
COUNT: 5
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey around the fields

THE THANG:
Sprint
Tabata Squats 8x
Tabata Merks 6x

Mosey Back
Tabata Bonnie Blairs 6x
Tabata Shoulder Dips 6x

Mosey
Tabata SSH 8x
Tabata American Hammer 8x

Mosey Back

MARY:
LBC, Penguin Crunches, Leg Raises, Flutter Kicks, Plank, Nolan Ryans

ANNOUNCEMENTS:
Road clean up will start at normal meeting spot on Saturday Oct 28th at 7:30am. Should end approximately 9am.

COT:

Loosely based on Missionality from #qsource:
Definitely seek opportunities to get out of comfort zone to stretch. However, be aware of your areas of high impact and foster that growth first as that is where you can influence and lead others.

Date: 2023-10-20
AO: horizon-ao
Q: Kodiak
PAX: Magoo, 3 mile, Disco, Classified, Legacy, Poe, Old Bay
FNGs: None
COUNT: 8
WARMUP:SSH, LBAC, IW, WMH, Down / Up Dog, Stretching
THE THANG: After a warmup lap, the Pax ventured on to the residential streets of North Arlington, stopping along the way to perform various exercises: merkins, squats, calf raises, Lunges, etc. The destination was Minor’s Hill, the highest point in Arlington. After a photo, the pax performed dips, burpees and shoulder taps before descending back down to the AO, stopping for exercises and concluding the main workout with another lap around the field. MARY: Bird dogs, body saw, LBCs
ANNOUNCEMENTS: Grunt, possible bowling night December 13
COT: The Q shared a story about supporting your spouse when she’s going through a difficult time.

Date: 2023-10-20
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3
WARMUP:
Mosey
SSH
windmill
Imperial walker
Worlds greatest stretch
Michael phelps
Arm circles big/small

THE THANG:

D6x10 to determine reps and distance. Do the reps then move that many yards and back for MoM. A roll of 4 means do 40 merkins and bear-crawl 40yards then 40 merkins and bear crawl back to goal.

Rounds:
1. Perfect Merkins + Bear crawl
2. Coupon curl to OH press + rifle carry
3. Blockees + murder bunnies
4. Body squat + lunge.
5. Hip thrust + crab walk

MARY:

Flutterkicks
Double crunch (LBC + leg lift)
Freddie mercury
Plank
big boy sit ups

ANNOUNCEMENTS:
Oct 28…Old Rag hike
Nov 11…Grunt
Nov 13…food drive ruck
Dec 2…CCT 40 mile hike

COT:
Tips for dealing with difficult people.

Proverbs 16:21, “A wise, mature person is known for his understanding. The more pleasant his words, the more persuasive he is”

Date: 2023-10-19
AO: freestate
Q: FIFA
PAX: Baguette, Cannoli, Horshack, Mark Michael, Mumford, Butter, Drop in FNGs: None
COUNT: 8
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to other side then sprint back
6 blockies SC OYO

8 cleans OMQ
Lunge walk to other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to other side then sprint back
25 curls SC OYO

20 bent over rows IC
Lunge walk to the other side sprint back
25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
El Capitain to other side then sprint back
15 coupon dips SC OYO

10 squats IC
Lunge walk to other side and sprint back
10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:
F3 fundraising happening now
Thirsty third Thursday tonight

COT: