Author: f3nano

Date: 2023-09-21
AO: olympus
Q: Doodles
PAX: Roddick, Blue Steel, Crop Duster, Hightower, Peanuts, Battleship FNGs: None
COUNT: 7
WARMUP: SSH, down dog, WGS, kobra Kia, Michael Phelps
THE THANG: ironpax week 3 goes like this. Start each round with 10-15-20-25-30 reps of the following exercises then 400 M run Round 1- merkins and thrusters
Round 2 – thrusters and v ups
Round 3 – v ups and jungle boys
Round 4 – jungle boys and blockies
Round 5 – blockies and merkins

Show notes: Those who finished early picked up the 6 on their last 400m. Roddick did the most 400’s. The energizer bunny known as Hightower came in 2nd. Q was so out of breath he forgot to do count a Rama / name a Rama and announcements. Peanuts gave photography lessons.

MARY: in ipc
ANNOUNCEMENTS: we were over time so skipped.
COT: Reflected on the man in the red bandana. Welles Crowther, lax player for Boston College saved 10 people in World Trade Center on 9/11 but himself did not get out in time. Reflect on his bravery and courage to look out for others and remain calm in challenging situations.

Date: 2023-09-21
AO: atlantis
Q: Obadiah
PAX: Deflator, Infinity, Hammerhead, True North
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, WMH
THE THANG:

IPC Week 3

Five Rounds with a 400m run after each.

10 merkins
15 thrusters
20 merkins
25 thrusters
30 merkins

Pattern continues 4 more rounds with v-ups, jungle boy squats, blockies

The beat down took us to the 6:50 mark. A solid 45 min slog. MARY: nope
ANNOUNCEMENTS: dads camp
COT: nope, go move the car before the police do it for you. Nothing is going to be harder today than that work out.

Date: 2023-09-20
AO: thepatriot
Q: Ice Tea
PAX: Defiance, Coconuts, CableGuy, Overthrow, Spud, Roadkill, My Space, Bone, Big Short, Booking, Shake ‘N’ Bake, Fredo, Hobbyhorse, Wedding Singer, @Popeye FNGs: None
COUNT: 16
WARMUP:
SSH, Imperial Walkers, Hill Billies, Itty Bitties, Windmills, WMHs, Downward Dogs, Cobra Kai

THE THANG:
We performed a series of exercises in specific sequence across various elements in and around The Patriot. If a PAX yells “Leeroy Jenkins”, then everyone must stop and follow the same sequence in reverse until we all reach the beginning. Then we repeat and keep going until the next yell. Each PAX can yell Leeroy Jenkins only once. Q get the last Leeroy.

Field: Shoulder taps & WWII
Visitor Bleachers: Dips & Step-ups
Home Bleachers: Serpentine Stadium Steps
Teacher Parking Lot: Lurpees

MARY:
Toy Soldiers

ANNOUNCEMENTS:
Welcome Popeye from Philly F3 who has relocated to the area; ISO one more person for Corn Hole Tourney; Dad’s Camp coming up; Arrive early for IPC on Friday, watch the video, bring a coupon and gloves

COT:
Pick up the 6. There have been 23 natural disasters in the US so far this year, each totaling over $1 billion in damages. Globally, more quakes and flooding. Keep those affected people in your thoughts and prayers. Consider donating time and/or resources to help.

Date: 2023-09-20
AO: theaerie
Q: Rocketman
PAX: Stewie, Yellow Jacket, Chasqui, Lonestar, Rocketman, Jetstream FNGs: None
COUNT: 6
WARMUP:

– Mountain Climbers
– SSH
– Overhead Claps
– Around the field

THE THANG:

The theme is simple: what kind of pain can we take with us that isn’t heavy? Stations all around!

Tabata with 45 on and 30 to switch between stations.
Total timer: 16 minutes first round, 12 minutes second round.

Stations:

1. Band Deadlift
2. Jump Rope
3. Burpees
4. Band upright row

Round two:

1. Band squat
2. Jump rope jacks
3. Carolina Dry Docks
4. Band lying chest press

ANNOUNCEMENTS:

1. 3rd Annual Cornhole Tournament, Saturday, Sep 23 · 16:00–18:00 2. Saturday morning makeup, Sept 23
3. 5k at Burke Lake, Saturday, Sep 30 · 09:00–12:00
4. F3 – Fall 2023 Dad’s Camp, Friday, Oct 13 at 17:00 –Sunday, Oct 15 at 11:00 5. Battlefield ruck, Saturday, Oct 7th, 7am, 10 miles

COT:

Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you.

Mat 6:31-33

Remember to get our priorities right! In following the Lord Jesus, we don’t need to be anxious or carry the burdens of life alone. Seek His face first and “all these things will be added to you.”

Date: 2023-09-20
AO: ignite
Q: bogey
PAX: Lazlo, Legacy, Lucius, Major Payne, Patchouli, Strange Brew, Moneyball, Elvis, meister, Grease Monkey, Kodak, Ramsey, Goldfish, Boomerang FNGs: 1 Boomerang
COUNT: 15
WARMUP: SSH, IWs, HBs, 5 burpees, Moroccan Nightclubs, MPs, Potato Pickers, WMH, DownDog, Cobra Kai, 5 burpees

THE THANG: 7 teams rotated through coupon stations performing workout while timers farmer carried coupons Stations:
40# med ball throws
30# ruck or coupon hi pulls
60# med ball over shoulders or coupon squats
80# sandbag deadlifts or coupon swings
Coupon chest press
60# sandbag or coupon bent over rows
Timers 45# x 2 or coupon x 2 farmer carrys around the grass island Every 5 mins PAX stopped what they were doing and performed rounds of:
20 coupon curls or 20 OHPs or 30 coupon hold flutter kicks + 15 shoulder taps IC + 15 mountain climbers IC Bat Wings (arms up until recover)
20 LBACs IC forward, 20 LBACs IC reverse, 20 seal claps IC, 20 overhead claps IC Recover

MARY: 25 Freddy Mercurys

ANNOUNCEMENTS: Dad’s camp, The Grunt, GTE44 Cape Fear

COT: YHC shared a story of his 14yr old going to the emergency room over the weekend. She is autistic and over 500 miles away at a special school. YHC felt a burden of sorrow and helplessness weighing him down and was reminded to “Pray not for a lighter load, but for a stronger back.” Each of us carries a burden (or burdens) – it can be at home, at work, or internal struggles that weigh us down. A stronger back is not just physical-it includes drawing from your faith, your family, your friends, and your community. F3 PAX post in the gloom to strengthen their “backs”. We do that through the 3 Fs – Fitness, Fellowship, and Faith. We show up for our F3 brothers to do the hard things at 0530, so when we leave the F3 AO we can be stronger for our families, our friends, our communities, and ourselves. Thank you brothers for coming out today! SYITG!