Author: f3nano

Date: 2023-09-21
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Wildcat, Butter, CashOnly, Mumford, FIFA, Dungeon Master (Amon), Doughboy FNGs: None
COUNT: 10
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• Monkey Humpers x15 IC
• 2 laps around the blacktop with karaoke on the sides
• Merkins x 15 IC
• Shoulder Taps x15 IC
• Plankjacks x15 IC
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• Dora 4-3-2-1 (group bear crawls one side and forward lounges back) o 400 Curls (did 300 and finished the 100 at the end)
o 300 Step Overs
o 200 Dips
o 100 Squats
• Jacob’s ladder (5-4-3-2-1)

MARY:
• Superman Twists x 15 IC
• Outlaws x 15 IC
• LBCs x 20 IC
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
• Reverse Crunches x20 IC + 10 flutters IC

ANNOUNCEMENTS:
Dad’s camp, Potomac AO opens on 10/6

COT:

Date: 2023-09-26
AO: delphi
Q: Nano
PAX: Peanuts, Hightower, Rambler, K-Pop, Crop Duster, Blue Steel, Rocket, Battleship, Doodles, Dan FNGs: 1 Dan
COUNT: 11
WARMUP: SSH, merkins, arm circles, air squats, imperial walkers, hillbillies, and 30 burpees (thanks Blue Steel)
THE THANG: This was a Q by committee, the first round half the PAX got to select an exercise using the correct wording (1.Next exercise…, 2.Starting Position Move, 3.In cadence, 4 Exercise, 1,2,3…)

After a short run and an unfortunate ankle injury, we lined up on the end line and had the 4 parts of leading the exercise split up so 4 PAX would call it moving down the line. Any mistakes led to a burpee penalty. We made our way down the line to the end.

Part 3:
1. 10 yd bear crawl, 10 yd sprint to end of field.
2. 10 yd forward crab walk, 10 yd bear crawl, to end of field.

MARY: LBCs, flutters, and others

ANNOUNCEMENTS: Dad’s camp!

COT:

Date: 2023-09-26
AO: thegeneral
Q: bogey
PAX: citrus, Defiance, Hard Knox, Jenner, Lazlo, Toolbox, Babel, Willis FNGs: None
COUNT: 9
WARMUP: SSH, 5 burpees, Hillbillies, MPs, 5 burpees, Moroccan Nightclubs, Potato Pickers, WMH

THE THANG: DMD (Dirty Mac Deuce)
4 Rounds of 3 exercises performed as 12 Rep 4-ct, run a lap between each round Round 1
T-Merkins
Copperhead squats
Box cutters
Lap
Round 2
Burpees (to celebrate @Hard Knox bday)
Imperial Squat Walkers
American Hammers
Lap
Round 3
Peter Parker Merkins
Forward lunges
Shoulder taps
Lap
Round 4
Chuck Norris/Knerkins
Reverse lunges
Mountain Climbers
Lap

The 3 Bs – burpees, bearcrawls, and Batwings
Line up on goal line
3 burpees
Bearcrawl to 50yd line, jog back
3 burpees
Bearcrawl to 20 yd line, crawl bear back
Batwings (hold arms up until recover)
20 LBACs IC forward
10 count x 1
20 LBACs IC reverse
10 count x 2
20 seal claps IC
10 count x 2 and then Toolbox tried to Q…
20 overhead claps
10 count x 1
Recover

MARY: 50 flutter kicks IC

ANNOUNCEMENTS: Dad’s camp, The Grunt

COT: Today is my son’s birthday (we also recognized Hard Knox’s birthday!) and birthdays are often times of reflection, reflections on the past year, and about the year(s) to come. YHC’s reflections about himself are often in the negative. We are often very hard on ourselves, and need to be reminded that we need to give ourselves grace. YHC has a hard time giving himself grace but F3 provides space to work on improvements in his life – in Fitness, in Fellowship, and in Faith. YHC is encouraged by the F3 men around him who show up in the gloom to improve themselves. We are better men for the work we do, and we are able to go out and be better men for our families our friends and our communities. Remember to give yourselves grace, and give grace to others. Thanks for posting, brothers!

Date: 2023-09-25
AO: horizon-ao
Q: Gherkin
PAX: 3 mile, Classified, Disco, Fish Fry, Magoo, Mr Haand, Purple Rain, Trifecta, vplaxico, Attache’, Kodiak FNGs: None
COUNT: 12
Warm Up
Willie Mays Hays, Michael Phelps
Cherry Pickers, Imperial Walkers
Side Straddle Hop, worlds greatest stretch, Cobra Kai
Fellowship lap

The Thang
Partner Up
1 HIM traverses across field and back while other exercises
When a team finishes, they pick up the 6 and join another team until they finish. Continue until all teams have finished.

Set 1
Run
50 Double Merkin Burpees

Set 2
Backwards run
100 Bobby Hurleys

Set 3
Walking Lunges to mid field
150 Hand Release Merkins

Set 4
Bear crawl to midfield
200 LBCs

Set 5
Long jump to midfield
250 Dips

Set 6
Run
300 Freddy Mercuries (75 in cadence)

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-09-25
AO: thefarm
Q: Squatter
PAX: Infinity, Lumbergh, Firehead, Matthew – Running Man, Chile, Sparky, The Auditor (visiting from Seattle) FNGs: None
COUNT: 8
WARMUP:
– Arm circles
– Beet Pickers
– Don Quixotes
– Downward dog to cobra kai

THE THANG:
Stations – 60 seconds per station, 15 second rest/transition Set 1 x2:
Station 1 – Coupon Curls
Station 2 – Bonnie Blairs
Station 3 – Fox Holes (alternate WWI and Merkins)
Station 4 – SSHs
Station 5 – JLos

Set 2 x2:
Station 1 – Bent Over Rows (coupon)
Station 2 – Squats
Station 3 – LBCs
Station 4 – Power Jumps
Station 5 – Mountain Climbers

MARY:
– Flutter Kicks IC
– Rosalitas
– Penguin Crunches
– Big Boi Situps

ANNOUNCEMENTS:
Dad’s Camp, see previous post!

COT:
In our darkest moments, it’s important to remember that even though we may feel like the sky is completely covered by dark clouds, the Sun hasn’t gone anywhere and is still shining behind. The clouds will eventually pass. Shared a poem by Lin Manuel Miranda, from the book “Gmorning, Gnight!”:

Gmorning.
This feeling will pass.
This workload will pass.
These people will pass.
But look at you, with the gift of memory.
You can time travel to the good stuff just by closing your eyes & breathing. Then come right back to now, eyes up for the good stuff ahead. You magic thing.

Gnight.
This moment will pass.
This fatigue will pass.
Tonight will pass.
But look at you, with the gift of imagination.
You can teleport to where you’re happiest just by closing your eyes and breathing. Then come right back to now, check in with the present.
You magic thing, you.