Author: f3nano

Date: 2023-10-14
AO: thesandlot
Q: 2 percent
PAX: Spud, Boardwalk, Major Payne, Legacy, Lazlo, CableGuy
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Arm Circles, Moroccan Nightclubs, Don Quixote, Willy Mays Hays, Downward Dog, Kobra Kai

THE THANG: Mosey to the General

2 rounds of the following:
• Sprint goal line to goal line
o 10 Chuck Norris Push-ups (aka, Knerkins)
• Sprint goal line to goal line
o 10 American Hammers IC
• Sprint goal line to goal line
o 10 Squat Kicks IC

Pull up bars:
• Max effort pull ups, while remaining PAX alternated between wall sits and balls to the wall • Mosey around the track, Ricky Bobby
o 25 LBC’s
• 15 hanging crunches, while remaining PAX performed SSH’s

(Back to the field) 2 Rounds of the Following:
• 20 yard Standing Long Jumps
• 10 Break Dancers
• 20 yard Bear Crawls
• 10 Carolina Dry Docks
20 Australian Merkins – mosey back to Sandlot for Mary

Chuck Norris facts (see below)
• When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
• When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. • Chuck Norris counted to infinity—three times.
• They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! • How many push-ups can Chuck Norris do? All of them.
• Chuck Norris can divide by zero.
• When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. • Chuck Norris threw a grenade and killed 50 people, then it exploded. • Chuck Norris has a diary. It’s called the Guinness Book of World of Records. • Bigfoot claims he saw Chuck Norris.
• Death had a near-Chuck Norris experience.
• Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. • Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
• Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

MARY: Box Cutters, Flutter Kicks, Nolan Ryans
ANNOUNCEMENTS: The Grunt 11/11, GTE 11/11 Wilmington, NC
COT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

Date: 2023-10-14
AO: thefarm
Q: Sparky
PAX: Infinity, Matthew – Running Man, Pack Rat
FNGs: None
COUNT: 4
WARMUP: ssh, surrenders, arm circles, beet pickers, wMH, neck rolls, Mozy THE THANG:
Band work
Two sets each of
Merkins
Squats
Bent over flys
Side shuffle
Curls
Overhead press
American hammers
Pull aparts
Seated abductions
Concentration curls

MARY:
Rosalitas
Alphabet
Big boy sit ups
Side crunches

ANNOUNCEMENTS:
Running man has Q on Monday

COT:
“I intend to live forever, or die trying. “. Groucho Marx
Make an impact on the world. Never give up.

Date: 2023-10-13
AO: theaerie
Q: MacGruber – F3 Southsid3
PAX: Jetstream, Stewie, Rocketman, Lonestar, MacGruber – F3 Southsid3, Chasqui FNGs: None
COUNT: 6

WARMUP: SSHs, Michael Phelps, Tappy Taps, Abe Vigodas, calf/hamstring stretch, Motivators THE THANG: Coupon lunge and rifle carry 1 lap around the field. DORA: 100 burpees, 200 merkins, 300 LBCs
20 Thrusters, 20 Merkins, 20 LBCs repeated with a 100 yd run between sets. MARY: More Thrusters
ANNOUNCEMENTS: Valor Ruck 003 Sat May 4, 2024 hosted by F3 Southsid3. Food can ruck, Veterans Day ruck.
COT: Appreciate to Q the first time DR and sharing with the men of the Airie the desire to accelerate as a HIM.

Date: 2023-10-13
AO: theaerie
Q: MacGruber – F3 Southsid3
PAX: Jetstream, Stewie, Rocketman, Lonestar, MacGruber – F3 Southsid3, Chasqui FNGs: None
COUNT: 6

WARMUP: SSHs, Michael Phelps, Tappy Taps, Abe Vigodas, calf/hamstring stretch, Motivators THE THANG: Coupon lunge and rifle carry 1 lap around the field. DORA: 100 burpees, 200 merkins, 300 LBCs
20 Thrusters, 20 Merkins, 20 LBCs repeated with a 100 yd run between sets. MARY: More Thrusters
ANNOUNCEMENTS: Valor Ruck 003 Sat May 4, 2024 hosted by F3 Southsid3. Food can ruck, Veterans Day ruck.
COT: Appreciate to Q the first time DR and sharing with the men of the Airie the desire to accelerate as a HIM.

Date: 2023-10-13
AO: thepatriot
Q: Legacy
PAX: Major Payne, Shake ‘N’ Bake, citrus, Ice Tea, CableGuy, Boardwalk, 2 percent, Big Short, Coconuts, Popeye, Hobbyhorse, Wallace, Sunshine, Overthrow, Booking, Gherkin, Smokey FNGs: None
COUNT: 18
WARMUP: SSH, Imperial Walkers, Hill Billys, ROOT VEGETABLE EXTRACTOR, Willy Mays Hays, Downward Dog, WGS, Special Homecoming Dance Backstreet Boys “Everybody:” On any variation of the word “body,” do a burpee, otherwise do: Michael Phelps, Moroccan Night Club, or Air Press (also, you must do 1 4-count Monkey Humper).
THE THANG: Run to “the Arena.” At the Arena, 3x the following, R and L Bulgarian Split Quat (x15) and Derkins (x15). Mosey to basketball court. At basketball court 5x alternating shoulder taps and mountain climbers. Thank you @Cable_Guy for leading last 2x; then mosey back to field. At field: do Jacobs Ladder of 1x and 10x (escalating and declining by one) perfect merkins and burpess, running width of field between each exercise. MARY: LBCs (50)
ANNOUNCEMENTS: The Grunt 11/11; “The 11th Hour” GTE on same day.
COT: F3 is not just guys working out. We are a community and part of this community. Yorktown High is a key part of our community We have a number of PAX who are graduates of YHS and even more who are YHS dads. Bring it in for what is, technically, a Ball of Man and let’s go “Yorktown” on three. 1…2….3….YORKTOWN! SYITG!