Author: f3nano

Date: 2023-09-07
AO: thehighlands
Q: Toolbox
PAX: Sunshine, Katniss, Tweed, Hard Knox
FNGs: None
COUNT: 5

WARMUP: ssh, air squats, merkins, windmills, IW, hillbillies, merkins , mosey
THE THANG:5 rounds of 5 pullups, 10 merkins, 10 air squats , 10 lbc ic. numbers may vary. mosey to Costco
wallsit, stairs stopping at each level for 5 air squats ascending by 5 for each flight all the way to the top. windshield wipers, gaspumpers, and heels to heaven. stairs suicide down to the landing back up to top, 2nd landing back to top, 3rd landing…etc and back to the ground floor. circle up for Costco Mary: merkins ring of fire each pax doing all the merkins and adding their own number to the total around the circle. arms up flutter kicks IC. mosey back to parking lot for a final bird dog sprint trying to catch katniss. MARY: see above
ANNOUNCEMENTS: 9-11 stair climb, iron pax
COT: preparation for whatever task/activity…etc takes away a lot of the fear and anxiety that is often associated with the activity. it might not get rid of it but it makes things easier. prepare yourselves.

Date: 2023-09-07
AO: ignite
Q: Legacy
PAX: Major Payne, Elvis, meister, 2 percent, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billy, Itty Bitty AC (and reverse), Cherry Pickers, Michael Phelps, Will Mays Hayes, Downward Dog, World’s Greatest, Mosey to State Theatre, perform Rockettes and Calf raises Mosey back
THE THANG: Balls of York Joseon Dynasty Variation: PAX count off into 2 into 2 teams. Balls arrayed on either side of two 44 and 2 55 GORUCK Sand Kelttlebells set up as a Joseon Palace, PAX need to Bear Crawl 10 paces,then perform 1 burpee to make a throw, team exhausts supply of 12 balls, then at the end the count goes–1) ball inside palace–1 burpee (escalating by 1 for each additional ball, so 2 balls is 3 burpees) 2) balls outside palace, 1 merkin each, Balls on the walls, so to speak, 5 LBCs each. (Plus 15 coupon squats using assorted sand kettlebells. 2-3 rounds of this (funny I can’t remember); THEN Switch into RIGGO DRILL, BEASTQUAKE (aka “BEEFCAKE”) Variation. Timer runs out and back with a farmer carry of the 44s, calling Riggo to start (but few people did this)), exercises for the PAX while the timer farmers’ walks included Bonnie Blairs, T-merkins, Bobby Hurleys (and then segue to Shoulder Taps, Flutters, and Mountain Climbers); However, when PAX elects to go into BEASTQUAKE/BEEFCAKE mode at which time PAX do not the prescribed exercise but must do BURPEES INSTEAD, 3 whole rounds of this MARY: 50 LBCs, 20 Toy Soldiers, 40 Flutter Kicks (IC)
ANNOUNCEMENTS: 9-11 Stair Climb, IPC at Patriot Friday courtesy of 2% (please watch the video and come prepared); Welcome @meister! Coffee, thank you Major Payne. And we finalize the name decision for the AO–WE ARE IGNITE WE HAVE IGNITION
COT: You are good enough. F3 must be here to counter the message in guys’ heads that they are not good enough. Its not about the number of reps you can do–it is about so much more than that. But “good enough” is not “happily ever after,” it is only a start. We need you out here. SYITG!

Date: 2023-09-04
AO: acropolis
Q: Peanuts
PAX: Monk
FNGs: None
COUNT: 2
WARMUP: SSH; WMH; CP; MP; DD
THE THANG: We played tennis. Monk claimed (“read probably true”) he didn’t know how to keep score yet he beat me 6-0. MARY: she was out of town
ANNOUNCEMENTS: I’m terrible at tennis
COT: Kept my thoughts to myself

Date: 2023-09-06
AO: theaerie
Q: Rocketman
PAX: Rocketman
FNGs: None
COUNT: 1
WARMUP:

SSH, Windmills, high knees, butt kickers.

THE THANG:

AMRAP of:

– Hug Squats: 10 reps
– Hug Carry: 100 Yards
– Hug Romanian Deadlift: 10 Reps
– Pushup with Hands On the Weight: 15 reps
– Stagger-Stance Row: 10 reps
– Hug Carry: 100 Yards
– Half Moon Mobilization: 30 Seconds

6 rounds in!

ANNOUNCEMENTS:

9/11 next week!

COT:

As men, it is easy for us to tackle the physically hard thing. After all, you’re out here this morning! My encouragement for you today is this:

Do the spiritually hard thing. Continue in the grind daily life, discipline your mind as well as your body, and remember that we take nothing with us out of this world.

Date: 2023-09-06
AO: thepatriot
Q: Booking
PAX: Bone, Smokey, Ice Tea, Big Short, Anchorman, 3 mile, Pilsbury, Overthrow, Wedding Singer, Strange Brew, Shake ‘N’ Bake, Hobby Horse FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Windmills, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai- THE THANG: After a 1/4 mile fellowship lap PAX partnered up for DORA as follows:

Partner 1 run to 50 yard line and back while partner 2 does exercises, the switch.

100 merkins
150 plank jacks ( I/C)
200 squats

Mosey to bleachers for

40 dips
40 step ups

Mosey to other goal line:

Bear crawl to 10—10 merkins
Bear crawl to 20— 20 shoulder taps
Bear crawl to 30— 30 big bois
Bear crawl to 40— 40 overhead claps
Bear crawl to 50— 50 calf raises

Sprint to goal line

MARY: flutters, LBC, donkey kicks, mule kicks
ANNOUNCEMENTS: corn hole tournament and 9/11 are coming up- check slack
COT: Q discussed importance laughter plays in our lives by stimulating our organs, releasing stress, improving immunity, relieving pain and coping with difficult situations. Laugh more at yourself and with others as part of life!