Author: f3nano

Date: 2023-10-07
AO: olympus
Q: Doodles , Ashe
PAX: Nano, Peanuts, Popeyes, Walk-on, Rambler, YNAB
FNGs: None
COUNT: 8
WARMUP: Ashe lead us in mosey and told stories while stretching, mtn climbers, Willy mays, and a few other exercises
THE THANG: Ashe lead – partnered up and ran 2 laps around the track of 3 burpees and sprint 200m. Then Doodles lead and on the field did 10 yd bear crawls then 10 merkins mosey back and 10 SSHs, then 20 yd bear crawl, 20 merkins, mosey back and 20 SSHs…did 30 yds, back to 20 yds and 10 yds.

Then played cricketized, 1 peanut, every man to himself kickball – ask @peanuts for his scrupulous notes on the rule book although they will have changed by the time you ask. Exercises were called out by Pax who scored. Had to do 1 burpee before each pitch.

MARY: WW1s, LBCs
ANNOUNCEMENTS: dads camp, the Grunt, Fairfax walk in December
COT: Ashe has anniversary with wife coming up. Remember the good times before the kids and don’t buy a cheap washer machine.

Date: 2023-10-07
AO: edge_of_reason
Q: Quip , Daniel Nichols, Forest
PAX: Horshack, Chef
FNGs: None
COUNT: 5
WEATHER:
a cloudy 68°
WARMUP:
Barista:
20cc ssh
20cc Im walkers
5cc bend and reach

THE THANG:
Quip:
Mosey to Triangle Park (‘cause the gates are open at 9am on the weekends)

11s …
Start with 10 squat and 1 big boy oyo with lunges and karaoke in between (swapped lunges for sprints halfway)

Forrest:
Field Day…
10 burpees
Bear crawl back
10 burpees
10 burpees
Bear crawl (long ways)
5 burpees
Mosey back

MARY:
50 sec high plank
40 LBCs (20cc)
30 Freddy Mercury (15cc)
20 am hams(10cc)
10 leg lifts (5cc)
45 sec Leg lifts

ANNOUNCEMENTS:
Invigor8 Live stream event 10/10 8-9 watch party (F3 Foundation grant award ceremony) – talk to Horshack for more details. Bros and Beers @ Chef’s 10/20 more details to follow.

COT:
Forest’s job interviews
Barista’s long day of presenting
Growth of this AO

COFFEETERIA:
We had 4 for coffeeteria at Murray and Paul’s after.

Date: 2023-10-04
AO: ignite
Q: Jenner
PAX: Major Payne, Legacy, CHiPs, Goldfish, Boomerang, Ramsey, Kodak, FNG Baracus FNGs: 1 FNG Baracus
COUNT: 9
WARMUP: SSH, Imperial Walkers, Arm Circles, Cherry Pickers, Downward Dog, Cobra Kai, Merkins

THE THANG:
10x Lunges IC, 10x Pulse Bonnie Blaires, Lung Walk to the street.

Sprint 75% west to stop sign. 10x Diamond Merkins. 10x SSH IC.

Sprint 75% west to traffic light. 10x Wide Merkins. 10x Mountain Climbers IC.

Sprint 75% south to community center parking log. 10x Pancake Merkins. 10x Plank Jacks IC.

Mosey to the shelter with picnic tables. 10x Step Ups IC. 20x Dips. 10x Pulse Dips.

Mosey to the playground. Split into two groups. One group free hangs and the other group gets on their six. On up, group 1 raise knees to chest and group 2 raises legs to 90 degrees. Flip-flop.

Mosey to the basketball court for Line Tag.

Line Tag: Rules are:
1. Must move forward staying in the basketball court’s white lines. 2. Jogging only, no sprinting.
3. No jumping lines.
4. If you get tagged by the person who is “it”, then do 5 burpees and then they become “it” while PAX do 3 burpees.

Pick up the coupon that was mysteriously hanging out next to the basketball court and Ricky Bobby with the coupon back to the AO.

MARY: None

ANNOUNCEMENTS: Dad’s Camp, The Grunt, GTE in Wilmington Veteran’s Day weekend.

COT: Remember that you often need to do hard things to enjoy life like coming out here early and working out. You’ll enjoy it later. Think about vacations. You work hard and save money to take a trip. You have to pack and prepare and then perhaps fly to your destination to enjoy it. Also, it takes work to camp, but it can be a rewarding experience. And then you need to unpack afterwards. So do hard things, enjoy the destination, and prepare for cleaning up and the return trip.

Date: 2023-10-06
AO: sparta
Q: Obadiah
PAX: Doodles, K-Pop, Peanuts, Iron Eagle, Ashe, 5 Grand
FNGs: None
COUNT: 7
WARMUP: Hillbillies, SSH, Don Quixote’s, down dog, WGS, mtn climbers, arm circles THE THANG:
>From the goal line, all exercises with block

Rd1: 1 blockee, 10 yd rifle carry, 1 blockee, 10 yd RC to start

Rd2: add 2 WW3s, 20 yds, 4 WW3s
Rd 3: add 3 Merkins, 30 yds, 9 Merkins
Rd 4: add 4 windshield wipers, 40 yds, 16 windshield wipers
Rd 5: add 5 thrusters, 50 yds, 25 thrusters
Rd 6: add 6 upright rows, 60 yds, 36 rows
Rd 7: add 7 jump overs, 70 yds, 49 jump overs

Pick up the six

MARY: Big boy sit-ups
ANNOUNCEMENTS: dads camp, 11.11 convergence
COT: Psalm 1 is unlike all the Psalms in that it sets a way of life and living in a broken world:

“Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the Lord, and who meditates on his law day and night. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither— whatever they do prospers. Not so the wicked! They are like chaff that the wind blows away. Therefore the wicked will not stand in the judgment, nor sinners in the assembly of the righteous. For the Lord watches over the way of the righteous, but the way of the wicked leads to destruction.” ‭‭Psalms‬ ‭1‬:‭1‬-‭6‬ ‭NIV‬‬
https://bible.com/bible/111/psa.1.1-6.NIV

Date: 2023-10-06
AO: apollo
Q: Juneau
PAX: Monk
FNGs: None
COUNT: 2
WARMUP: Fellowship lap and stretching
THE THANG: EMOM
– odd minutes: in place workout with blocks: merkins, cross overs, up right rows, flutter kicks
-even minutes: move down field: rifle carry, farmer carry, murder bunnies, bear crawls MARY: LBCs
ANNOUNCEMENTS: Dads Camp
COT: Marriage isn’t all about love but has to be worked at as love comes and goes. Seek older men and friends to provide advice and encouragement.