Author: f3nano

Date: 2023-09-05
AO: delphi
Q: Pop Fly , Hoolihan, Ashe, Glee, K-Pop, Walk-on, Gadget, Rocket PAX: Nano, Monte Karlo, Peanuts, Blue Steel, Raider, Juneau, slider, Crop Duster FNGs: None
COUNT: 16

WARMUP: Pretty standard really

THE THANG: Q laid out the rules. Each person needed to be prepared to lead a 5 Minute Q when called upon. At the end of 5 minutes, the next Q had an immediate start.

It was an awesome frenetic pace today.

MARY: Gadget took care of that during his 5 minute Q

ANNOUNCEMENTS: Stair Climb, Dad’s Camp, Road Clean up

COT: You don’t have to do it all on your own. That’s the point about a 5 minute Q. Everyone can lead for a minute if you need them to.

Date: 2023-09-04
AO: freestate
Q: Horshack
PAX: Mumford, Birdman
FNGs: None
COUNT: 3
WARMUP:
11 trips up the stairs of insanity 47 steps
15 x Cherry Pickers IC
10 x long slow Willie Mays Hays IC
15 x Windmills IC

THE THANG:

11 trips up the stairs of insanity 47 steps (with 30 lbs)

11 trips up the stairs of insanity 47 steps (no weight)

11 trips up the stairs of insanity 47 steps (with 50 lbs for 5 trips)

MARY:
Recline and sweat on our 6s

ANNOUNCEMENTS:
9/11 Stair Climb

COT:
Thank you to Mumford for his Hospitality

Date: 2023-09-04
AO: thefarm
Q: Firehead
PAX: Infinity, Sparky, Firehead, Squatter
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps
Don Quixotes
Mosey around the triangle

THE THANG:
2 Rounds
Sprint whole soccer field
40 Air squats
30 Reverse Merkin

Bear Crawl – Half Field
20 Tricep Press
15 Derkins
20 Plank Jacks

Walking Lunge – Half field
10 Motivators
20 Merkins

MARY:
Glute Bridges, Freddie Mercurys, Reverse Crunches, Rosalitas, Penguin Crunches

ANNOUNCEMENTS:

COT:
In Genesis, “It is not good for man to be alone” and from F3 “here is one undeniable truth; Men need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man!”

We need social interaction, we need to be pushed and to push others.

Date: 2023-09-04
AO: thepatriot
Q: CableGuy
PAX: Strange Brew, Sunshine, Legacy, 2 percent, Defiance, Booking, Wedding Singer, Big Short, Anchorman, Hobby Horse FNGs: 1 Hobby Horse
COUNT: 11
WARMUP: SSH, Arm Circles, Imperial Walker, Cherry Picker, Down Dog, Cobra Kai
THE THANG: The JG: Run three minutes; stop and perform 20 body weight squats, 5 burpees and 20 merkins, x 10 rounds. We ran 3+ miles including a Horizon visit and performed 450 reps. MARY: None
ANNOUNCEMENTS: 9/11 climb with overnight ruck cometh.
COT: Thanks for grinding together. Have a great Labor Day!

Date: 2023-09-02
AO: thefarm
Q: Sparky
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: ssh, beet pickers. WMH, heel scoops, arm circles
THE THANG:
Set to soundtrack of songs of labor, work and pay
Knee abductions
Kneeling hip thrusts
Cat cow
Glute March
Summo squats
Merkins
Squat kicks
Bobby Blair’s
Moroccan night clubs
Single leg side to side hops
MARY:
Lbc, Superman, box cutters, wall sit, rosalitas
ANNOUNCEMENTS:

COT:
Define your 3rd F. Is it community service? Bible study? What else can you do to strengthen your faith?