Author: f3nano

Date: 2023-09-23
AO: thesandlot
Q: Legacy
PAX: Lazlo, Boardwalk, Major Payne, Magoo
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walker, Hilly Bs, Morrocan Nightclub, Phelps, Cherrypickerz, Willy Mays Hayes, Downward Dog, WGS, Cobra Kai
THE THANG: Line up and run down parking deck and back and then do a recovery focused exercise of choice (calf raise, Imp Walker, Hill Billy, Air Press), then the “Thelonious Monk Lap,” running at a fellowship but each PAX gets to drop an electronic flare and pick a one rep exercise that must then be done every time the flare is reached. The exercises were 1) one burpee, 2) one four count lunge 3) one merkin 4) one break dancer and 5) one four count flutter; do for about 4 laps; then, more court runs, PAX have choice to run regularly but designated modes were 1) skipping, and 2) carricoa; then PAX lined in two lines for the “Nano Medball Throws,” approx 5 minutes, then, a reverse-timer exercise, with 4 PAX doing unilateral farmers’ walks with sand kettlebells and one PAX doing reps (LBCs), 4x rounds of this, then conventional timer rounds with one PAX doing a full farmers walks with other 4 PAX doing: flutters, mountain climbers, squats, SSH and penguin crunches, then, for the final thing, the Balls of Liberty Recovery Bucket, PAX do one Bobby Hurley for a shot, and have 3 minutes to get in as many balls as possible, for each ball in, one merkin, and for each ball remaining out, 1 four count Imp Walker, final score: 19 merkins, 5 Imp Walkers MARY: None (the police showed up)
ANNOUNCEMENTS: DADs CAMP in October–check the channel
COT: The W-L Parking Deck is a lot like some of the guys F3 needs to help: kinda looks like at the end of the useful life, kinda ugly, but there is actually a lot of life left–Get out early in the morning in the Gloom and special things happen. SYITG

Date: 2023-09-23
AO: mother-ruck-ing
Q: citrus
PAX: Patchouli, Ice Tea, bogey, Sunshine
FNGs: None
COUNT: 5
WARMUP: no
THE THANG: 10 miles
MARY: no
ANNOUNCEMENTS: no
COT: coffee

Date: 2023-09-22
AO: thefarm
Q: Kaboom
PAX: Infinity, Sparky, Meta (F3 Plainfield), Chile, Squatter, Firehead, Matthew – Running Man, Mozart FNGs: 1 Mozart
COUNT: 9
WARMUP:
(1) Neck rotation
(2) Shoulder rotation
(3) Back stretch (Arms to the front)
(4) Hip rotation
(5) Leg swings to the front
(6) Leg swings to the side
(7) Knee rotation
(8) Ankle rotation
(9) Beet pickers
(10) Side Straddle Hop

THE THANG:
(1) Close Squats (10)
(2) Diamond Pushups (10)
(3) Bench Dips (15)
(4) Short Bridges (50)
(5) Butt Kicks (50)
(6) Walking Lunges (10)
Run around the park

MARY:
(1) Flutter Kicks
(2) American Hammer
(3) LBC
(4) Penguin
(5) Plank

COUNT-O-RAMA
NAME-O-RAMA

ANNOUNCEMENTS:
FNG – Arthur – Mozart
Sparky will be Q on Saturday; Squatter on Monday; and Chile on Wednesday F3 Shark Tank in October; Get together at Sparky’s home
Cornhole competition tomorrow if anyone wants to join

COT:
Thought of the Day – I don’t have a great voice, but I love singing hymns when I am driving and reflecting on them. Last night as I was thinking about what to say, the following hymn came to my mind and here is a a rough translation … Without grace you cannot find good company; Without good company, you can not better yourself

Prayer – Dear Lord, thank you for the opportunity to gather together and better ourselves. Help us to truly listen to one and other and always remind us you are in control of this fellowship. Amen

Date: 2023-08-31
AO: edge_of_reason
Q: Forest
PAX: Lindy
FNGs: None
COUNT: 2

Warm-o-rama:
SSH x25
Swing Billie’s x15
Batwings x10
Grass grabbers/cotten pickers x15
Mt climbers x30
Hairy Rockettes x15
Plank jacks x30
Windmills x10

The Thang:
10 burpees
1 min ppc
Bear crawl across the court, crawl bear bacl

10 merkins
25 step ups each leg
Crab walk there and back again

30 shoulder taps
25 high knees
Lt Dan’s there and back

10 burpees
1 min ppc
Bear crawl across the court, crawl bear back

Mary:
All x15
Freddie mercs
Flutters
Hello dollies

Recover recover

TAPs:
Lindy’s travels and communication, Forest job stuff

Date: 2023-09-21
AO: edge_of_reason
Q: Forest
PAX: Quip, Chef
FNGs: None
COUNT: 3
WARMUP:
Imperial walkers x20
Overhead arm claps x20
Air presses x20
Smurph jacks x20
Bend and reach x10
THE THANG:
Bearcrawl with merkins x5 x10 x15 x20
Lunges with squats
Crab walk with crunches x10 x20 x30 x40

Pull ups x20
Chin ups x5
Lat pull downs x5

Cheerleaders!
First cycle x5, second x10, third x15, forth x20 of
Dips
Ssh
Air press
Flying squirrel

MARY:
High Plank
Elbow Plank
Boat Plank
ANNOUNCEMENTS:
COT:
Prayers for all jobs everywhere, Quips M, wisdom about the court AO.