Author: f3nano

Date: 2023-10-06
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, Trifecta, vplaxico, sticks, Poe, citrus, Old Bay FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
Fellowship lap
Tabata (25 seconds on; 10 seconds off; 8 rounds each exercise, mosey ½ field and back) Coupon squats
Big boi situps
Burpees
Flutter kicks with coupon
KB swings
MARY: nope
ANNOUNCEMENTS: dads camp, grunt, kodiak birthday
COT: YHC sold his company and accepted a new job the same day. And had a birthday this week. Grateful for the F3 guys who have helped along the journey, with words of encouragement, wisdom or just showing up. We should all reach out to help others but, OTOH, don’t be afraid to ask for help. It’s a game-changer and everyone needs help, most want to help but none are clairvoyant and know what you need. If you don’t know who to turn to, hit me up.

Date: 2023-10-06
AO: theaerie
Q: Lonestar
PAX: Chasqui, Stewie, Smalls
FNGs: 1 Smalls
COUNT: 4
WARMUP: side straddle hope, imperial walkers, merkins, picking cherries
THE THANG: Bear Crawl kick ball! Game of kick ball. Each player gets 3 kicks. Travel to bases by bear crawl, broad jumps and crab walk. Players in outfield/pitcher carry coupon the whole time. In between innings – 10 burpees, 20 merkins, 40 squats, (rotate, just one of the exercises) MARY: big boy, Freddy Mercury, flutter kick & American hammer ANNOUNCEMENTS: 10 mile battlefield ruck on Saturday.
COT: try something new and be creative!

Date: 2023-10-06
AO: thepatriot
Q: CableGuy
PAX: Booking, Defiance, Boardwalk, Legacy, bogey, 2 percent, Big Short, Bone, Spud, Jenner, CHiPs FNGs: None
COUNT: 12
Warmup: SSH, Imperial Walker, Tardy Burpees, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap
Thang 1: Coupons on the goal line for two rounds of: 5 Man Makers followed by rifle carry to the 25 with escalating exercises at each visit to the 25: 10 Low Rows, 15 Goblet Squats, 20 Shoulder Press, 25 KB Swings, 30 Curls. Farmer’s carry on return trips to the goal line. Lots of traveling back and forth, two rounds = 250 reps.
Thang 2: Mosey to the basketball court for 10 Shoulder Taps / 10 Mountain Climbers x 5 rounds, no break.
Thang 3: Mosey to the Arena with a Bear Crawl segment thrown in for 20 Step Ups / 20 Dips. Mosey back to the field for Mary. Mary: LBC, Toy Soldier
Announcements: Ruck tomorrow, The Grunt 11/11
COT: Our culture has swung to speaking your truth, advocating for yourself. And that’s good. But it also becomes an excuse for popping off, behaving badly, and a slippery slope even to violence. What I’m saying is, brutal honesty at all times and a total lack of self control is not good, totally egotistic and not a hallmark of the High Impact Man. So: be the grownup in the room, and you’re generally going to be able hold your head high as a leader. 15 Goblet Squats
20 Shoulder Press
25 Kettle Bell Swings
30 Curls
 Farmer’s Carry back
125 total reps

Date: 2023-10-06
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, Gekko (Keith Capp), Firehead, Daaa Auditor (F3 Seattle), Squatter, IKEA FNGs: 1 IKEA
COUNT: 7
WARMUP
Beet pickers
Don quixotes
Micheal Phelps
Itty bitty arm circles
Calf raises
Mosey around the soccer fields

THE THANG
Motivators
High knees to other side of field
SSH
Sprint to other side
Moneyballs (Jack Webb style)
– on one knee, shoulder presses (10 to 5) representing the ask – star jumps (5 to 10) representing the response
Walking lunge to other side
Jack merkins (Jack Webb style)
– plank jacks (5 to 10)
– merkins (10 to 5)
Mosey to other side
Flying squirrels 15
Sprint to other side
10-count Burpees 10
Mosey to other side
Squats 40
Crab walk to other side
Jumping squats 40
Karaoke to other side

MARY
Big boy situps
Flutter kicks
Penguin crunches
X factors

COT
Prodigal son story – who do you relate to? Read the story this week and be a better son/father/brother.

Date: 2023-10-05
AO: thehighlands
Q: citrus
PAX: Hard Knox, Katniss, Jag, Traveler, Animal, Iron Eagle, Animal, Iron Eagle FNGs: 2 Animal, Iron Eagle
COUNT: 7
80s music themed workout, made awkward by the fact that 2 PAX weren’t alive during the 80s. Hopefully they learned something from their elders.

WARMUP:
Into The Groove (Madonna) – SSH, WMH, IW, michael phelps

THE THANG:
Musical DORA: Split into two teams, with one team performing the exercise and the other the movement. Flapjack when team 2 got back from the movement. Continue for the duration of the song. PAX chose from a pile of cones for the exercise to perform, and from another pile for the movement.

Too Shy (Kajagoogoo) – Bonnie blairs and bear crawl
Things Can Only Get Better (Howard Jones) – Monkey humpers and walking lunges Take on Me (a-ha) – Merkins and jogging
Everybody Wants to Rule the World (Tears for Fears) – Burpees and walking lunges I Can’t Wait (Nu Shooz) – Lunges and jogging
Dance Hall Days (Wang Chung) – Squats and bear crawls
Don’t You Forget About Me (Simple Minds) – Shoulder taps and jogging

MARY:
Save a Prayer (Duran Duran) – flutter kicks, toy soldiers, and nolan ryan

ANNOUNCEMENTS: Oops. We had a lot of naming to do.

COT: Recognize when stress in one part of your life impacts the other. It’s normal – but own it.