Author: f3nano

Date: 2023-08-11
AO: thefarm
Q: Gekko (Keith Capp)
PAX: Gekko (Keith Capp), Infinity, Trolley, Lumbergh, Sparky FNGs: None
COUNT: 5
WARMUP: 
 SSH
 Willy Mays Hays
 Arm Circles
 Imperial Walkers
 Beet Pickers
THE THANG:
run 1 lap, stop at the first corner
20 lunges (single)
20 flutter kicks (4 count)
20 squat jumps
20 windshield wipers
Run 1 full lap, stop at next corner
10 burpees
Bear crawl to next corner
Crawl bear to next corner
10 burpees Run 1 lap and stop at next corner
20 big boy sit-ups
20 American hammers (4 count)
20 leg lifts
20 Freddy mercury (4 count) Run 1 full lap, stop at last corner
20 merkins
20 overhead arm clappers (4 count)
20 dips
20 Carolina dry docks

MARY: 
 American Hammers
 Full arm plank
 Penguin Crunches
 Elbow Plank

ANNOUNCEMENTS: None

COT:
”You say impossible, but all I hear is ‘I’m possible.'”
- Ted Lasso

Date: 2023-08-14
AO: lost-boys
Q: Hightower
PAX: Monk, Walk-on, Peanuts
FNGs: None
COUNT: 4
WARMUP:
SSH, stretches then fellowship lap around track

THE THANG:
Modified version of Wheel of Misfortune, AMRAP 20 Mins
Each PAX starts in center, HUB. Does center exercise, then moves to next station, then back to center repeat, then move clockwise to next station Center: 10 burpees
Station 1: 20 med ball curls
Station 2: 20 med ball slams
Station 3: 20 high knee step up
Station 4: block swing

MARY:
Ring of Fire round

ANNOUNCEMENTS:
Neighborhood Tri this Sun
2F next Thurs, 8/24
9/11 Memorial Stair Climb

COT:
Growth Mindset
We’re never done growing, developing, learning.
As we search for our new Monday AO, we’re all learning. Then once our ShovelFlag gets planted we continue to grow and impact more men that need F3.

Date: 2023-08-14
AO: theaerie
Q: Lonestar
PAX: Lonestar
FNGs: None
COUNT: 1
WARMUP: half mile mosey
THE THANG: 1/2 Murph. 10 sets (5 pull ups, 10 Merkins, 15 squats) MARY:
ANNOUNCEMENTS:
COT: let’s keep inviting others!! Lost a few to moves in life. More men need to know about F3!!

Date: 2023-08-05
AO: thefarm
Q: Sparky
PAX: Infinity, Gekko (Keith Capp), B Roll- actually led the PAX FNGs: None
COUNT: 3
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: B Roll is Sparky’s 2.0 and subbed in due to Sparky going on IR the night before B Roll is a D3 NCAA athlete who regularly practices yoga to help in his recovery from workouts. His orthodontist recommend. COT: drink lots of water to prevent kidney stones. No Bueno.

Date: 2023-08-12
AO: olympus
Q: Roddick
PAX: Hightower, Ashe, Nano, Obadiah, Pop Fly, Popeyes, Monk, Chuggz, Guac. FNGs: None
COUNT: 10
WARMUP: Short mosey and warm
Up on the field.
THE THANG: 2 min run as far as you can go. Break for 2 min. Run the same distance you ran first round record your time (average 2:10). 2 min break. Run 2:10 and see if you can go as far as round 1. 5v5 soccer with smelly trash cans. Roddick got schooled twice by 2.0. MARY: 5 ab exercises
ANNOUNCEMENTS: Iron Pax, stair challenge.
COT:what are we thankful for.