Author: f3nano

Date: 2023-09-01
AO: thepatriot
Q: Ice Tea
PAX: Flipper, Coconuts, Strange Brew, Maguire, Legacy, Obadiah, Major Payne, 2 percent, Booking, 3 mile, citrus, Big Short, CableGuy, Hard Knox, Tea Party, Anchorman, Fish Fry, Smokey, My Space, Elvis, Kodiak, Undertow FNGs: None
COUNT: 23
WARMUP: START THE TIMER—13 reps of the following: SSH, Imperial Walkers, Shoulder Taps, Mtn. Climbers, Plank Jacks

THE THANG:

—800 m run—

85 reps of the following exercises. 8 burpees after each exercise: —Hand Release Merkins
—Big Boyz
—Goblet Squats
—Dips
—Overhead Press
—Flutter Kicks (in cadence)
—KB Swings

—800 m run—

STOP TIMER

MARY: LOL

ANNOUNCEMENTS: 0700 start on Monday for the Labor Day holiday; 0430 start for Sept. 11 stair climb, check the channel for more details; overnight ruck to the Lincoln Memorial on Sept. 10th.

COT: Pick up the 6! This is the theme of this year’s IPC. Support and lift your brothers and others during IPC and in life. Be excellent to each other!

Date: 2023-09-01
AO: horizon-ao
Q: Magoo
PAX: Shake ‘N’ Bake, vplaxico, Old Bay, Trifecta, Sunshine, Classified, Attache, @Softserve FNGs: 1 @Softserve
COUNT: 9
WARMUP: WMH, Cherry Picker, Abe Vigoda, SSH
THE THANG: Seat of the pants workout featuring rope jumping, rope slalom, jump rope squats, pistol squats, wall sit bear crawl Ricky Bobby, and a snipe hunt. MARY: Plank saw; bonus round plank saw
ANNOUNCEMENTS: 9/11 Stair Climb – bring headlamp. Steal the Q any Friday in September. COT: Its a beautiful day. Enjoy it while you are alive.

Date: 2023-09-01
AO: thefarm
Q: Infinity
PAX: Chile, Moneyball, Firehead, Lumbergh, Sparky, Trolley, Squatter, Gekko (Keith Capp), Cage FNGs: None
COUNT: 10
WarmUp: World’s Greatest Stretch, Beet Pickers, WMHs, LBACs with leg raised, and short mosey.

The Thang: Coupon Factory!
Divide PAX into two teams. Each team has a stack of four coupons, which they need to process through the following as quickly as possible. Murder bunnies, Coupon Bear Crawls, or Lunge Walks between each stop, except when running the coupon to the other team’s starting point: 10 Derkins
10 Goblet Squats
10 OH Presses
10 Bent Over Rows
Run Coupon to starting point of other team’s factory
Whenever one team has no starting material, they are out-pacing the other team—time for the losing team to work smarter together.

Mary: Flutter Kicks, Marionettes, J-Los, Dolphin Crunches, American Hammers, Side Crunches, and Elbow Plank.

Announcements:
– 9-11 Stair Run Monday, 9/11, will be started at 0445, so will meet to carpool a little after 0400.
– 10/11: F3 Social Event at Sparky’s house to see which regions win their proposals for donations from F3 Nation.

CoT: Today marks the three-year anniversary of F3 the Farm. This workout, like some other workouts we do in F3 (e.g., Dora), encourages us to push harder to help the team. That is the biggest thing I have learned in my journey in F3: the drive to help my team motivates me more the the desire just to win a contest for myself. A WWII veteran once stated that they all left to go to war for God and country, but all that went away when the first bullets started flying. The thing that kept them going forward so courageously was the guy next to them—the need to see that he made it through okay. That is what F3 is all about—the guy next to you. Seek to encourage your fellow PAX both during and outside the regular workouts.

YHC ended with the Gonzaga Prayer.

Date: 2023-08-05
AO: thesandlot
Q: Traveler
PAX: citrus, Booking, Lazlo, CableGuy, Maguire, DRPAX HobbyLobby FNGs: None
COUNT: 7
WARMUP: Stretches
THE THANG:

10 minute EMOM:
5 burpees
6 bonnie blairs
7 WWIIs

15 of each (mas o menos)
M erkins
A merican Hammers
R everse crunch (in-and-outs)
R anger Merkins (close grip)
I imperial Squat Walker (1-squat, 2 leg to elbow, 3 squat, 4 leg-to-other elbow) A pollo Ohnos
G orilla Humpers
E escalator (just 1 round)- 10 burpees, 20 merkins, 30 squats, 40 lunge-walks

MARY: Flutter kicks
ANNOUNCEMENTS: They all probably happened by now
COT: After 20 days of marriage, I feel fit to give advice to the group. Complaints are directed at problems (ok). Criticisms are directed at people and less-solution based.

Date: 2023-08-31
AO: olympus
Q: Hightower
PAX: Popeyes, Lazlo, Tool Time, Nano, Ashe, Peanuts, Doodles, Monte Karlo, Rambler, slider, BlueSteel and CropDuster FNGs: 1 BlueSteel and CropDuster
COUNT: 13
WARMUP:
Individual stretch while I read Wk 0 WOD

THE THANG:
Started timer for Week 0 warmup
Then PAX continued their time starting for 800m run, then clocked their time when they finished last 800m run.

MARY:
Ah None!

ANNOUNCEMENTS:
Sept 11 stair climb
New Mon AO at Woodson HS, Acropolis launching 9/18
Peanuts leading Mon, 9/4 at Acropolis starting at 0700

COT:
We are all leaders in our family & communities, each need to have open dialogue about Racism. Mankind cannot survive if we continue to have racial murders like in Jacksonville, FL. We must lead our communities to be better humans.