Author: f3nano

Date: 2023-08-30
AO: thefarm
Q: Chile
PAX: Infinity, Moneyball, Trolley, Kaboom, Gekko (Keith Capp), Squatter, SAAS, Starfield, Cage FNGs: 2 Starfield, Cage
COUNT: 10
WARMUP:
Michael Phelps
Beet pickers
SSH
Imperial Walkers
Grady Corn
THE THANG:
ALARM Stations – 1 minute per station, 15 second rest/transition Set 1:
Arms – Legs – Abs – R – M
Station 1 – Arms – Coupon Curls (coupon or resistance band)
Station 2 – Legs – Lunges (with resistance band)
Station 3 – Abs – LBCs
Station 4 – ‘R’ – Rope, Jump
Station 5 – ‘M’ – Marionettes

Set 2:
Station 1 – Arms – Bent Over Rows (coupon or resistance band) Station 2 – Legs – Squats (with resistance band)
Station 3 – Abs – High to Low Plank
Station 4 – ‘R’ – Rosalitas
Station 5 – ‘M’ – Mountain Climbers

MARY:
Triangle Crunches
Penguin crunches
Starfish crunches

COT:
The Farm Anniversary –
When Infinity reached out 3 years ago to gauge interest in starting a workout group, I expressed interest. Getting into an exercise routine was something I was interested in, but I didn’t know any exercises or how to plan a workout. I had a membership in a gym, but didn’t know how to plan my own workout that wasn’t swimming – so I wasn’t using my membership very well. F3 has been great for me – both for exercise as well as the camaraderie and getting to know more great guys from the community. We don’t just workout, but we also serve together in the community. (And I think we have proven to Sparky’s M that this isn’t a cult). WoW:
Cease to be idle; cease to be unclean; cease to find fault one with another; cease to sleep longer than is needful; retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated. And above all things, clothe yourselves with the bond of charity, as with a mantle, which is the bond of perfectness and peace.

Date: 2023-08-30
AO: fallschurchcolumbia
Q: Major Payne
PAX: Jenner, 2 percent, Lazlo, Legacy, Kodak, Ramsey, Triple A FNGs: 1 Triple A
COUNT: 8
WARMUP:
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks

THE THANG:
Mosey to the BWA parking lot
Partner up, then complete 85 reps of each of the following exercise Dora style, where one PAX counts and the other exercises. For Dips, Air Press and Lunges, PAX ran a set distance while their partner exercised, again, Dora style. After each set of 85, as a group, all PAX performed 4 burpees (8 burpees as a partner group). – Hand Release Merkins
– Big Boy Sit-ups
– BWS
– Dips
– Air Presses
– 4 count flutter kicks
– Lunges
Mosey back to the Start Point at 301

MARY: No time for Mary

ANNOUNCEMENTS: 9-11 Stair Climb; @Legacy on Q next week; we need to officially choose a name for this AO.

COT: As YHC read his Bible app this morning, the daily refresh scripture was John 15:12 — “My command is this: Love each other as I have loved you.”

In fact, that is what this workout and F3 is all about. We post in the gloom for each other, because we love and care about each other. we strive to make ourselves that 1% better every day (is that 365% better after a year? or 37x better with compounding? Not sure…) Regardless, we are making ourselves and each other better together so that we can go back out into the world and positively impact those we care most about to be better husbands, fathers, sons, co-workers, bosses, or whatever our particular role of the day might be, Thanks for posting today. It is an honor for YHC to post alongside you all! Aye!

Date: 2023-08-30
AO: thepatriot
Q: Wedding Singer
PAX: Shake ‘N’ Bake, Sunshine, Spokes, Big Short, Jag, Booking, Strange Brew, Bone, CableGuy, My Space, Coconuts, Pilsbury, Elvis, Ashe, Ice Tea, Anchorman, Spud FNGs: None
COUNT: 17
WARMUP:
SSH, Micheal Phelps, Imperial Walkers, Hillbillies, Itty Bitty Arm Circles, Cherry Pickers, Downward Dog, Worlds Greatest Stretch

THE THANG:
2 laps

20 IC – Merkins
20 IC – Squats
20 IC – Shoulder tap

20 slow count – Merkins
20 slow count – Squat
20 slow count – Coupon Curls

20 slow count – Derkins
20 slow count – Coupon Squat
20 slow count – Coupon Overhead Press

2 laps

The 6 – 1 squat thrust, run to 5 merkins down to 5 squat thrusts run to 1 merkin

MARY:
Coupon March, Leg Lift Over Coupon, LBCs, Flutter Kick with Coupon, Donkey Kicks, Fire Hydrants, Some Side Plank Stuff, Superman

ANNOUNCEMENTS:
Iron Pax – See Ice Tea’s pre-blast
September 11 Stairclimb and Ruck

COT:
Take a step back and assess. Today we slowed down and focused on form. What else can you do to improve overall, long-term performance?

Date: 2023-08-30
AO: compound
Q: Doodles
PAX: Popeyes, Peanuts, Hightower, citrus, Monte Karlo, Cowboy, Poe FNGs: None
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-08-30
AO: apollo
Q: Bluegrass
PAX: Obadiah, Monk, MileHigh, Juneau
FNGs: None
COUNT: 5
WARMUP: quick stretch
THE THANG:
Start the timer when the warm-up starts.

Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks

800-meter run

85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings. Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings

800-meter run

MARY: nope
ANNOUNCEMENTS:
Stair climb

COT: Pick up the six boys. Let’s finish this year’s IPC together!