Author: f3nano

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Climb that Ladder

Date: 2023-07-28
AO: horizon-ao
Q: Booking
PAX: Fish Fry, Defiance, Trifecta, Attache’, Kodiak, Magoo, sticks FNGs: None
COUNT: 8
WARMUP: SSH, Windmills, Cherrypickers, Michael Phelps, Imperial Walkers, Hill Billies THE THANG: Climb the ladder with a lap at the end of each set

5 burpees

5 burpees
10 merkins

5 burpees
10 merkins
15 OH Press

5 burpees
10 merkins
15 OH Press
20 curls

5 burpees
10 merkins
15 OH Press
20 curls
25 coupon squats

5 burpee
10 merkins
15 OH Press
20 Curls
25 coupon squats
30 big bois

Round robin each pax pick an exercise and rep count

Burpees, shoulder taps, OH claps, WW 1, Derkins, gas pumpers, penguin heel taps, coupon swings with alternating hand, low rows

MARY: LBC, Dirt dog, mule kicks, calf raises
ANNOUNCEMENTS: 9/11 stair climb, pre ruck
COT: Q just turned 50 and reflected on what the difference F3 has made on the many aspects of his life over past 2 years.

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Farmer needed help

Date: 2023-07-28
AO: sparta
Q: Doodles , Monte Karlo
PAX: Bluegrass, Monk, El Niño, Nano, Peanuts, K-Pop, 5k
FNGs: 1 5k
COUNT: 9
WARMUP: SSH, cherry pickers, Willy mays hays, down dog, WGS
THE THANG:
First side of school
farmer carry between each exercise
10 overhead press
20 derkins
30 kettle bell swings
40 curls
Ricky Bobby to corner of school and back.

Second side of school
rifle carry to each exercise
10 blockies
20 curls
30 hops over coupon
40 squats with coupon

Third side of school
Rifle carry
5 blockies at half way
40 flutter kicks over block at second half

Fourth side of school
Partnered up to take turns farmer carry coupons switching at each light on the building with partner. Stopped at boulders to do rows with coupons 10 each arm. Then farmer carried coupons back to where we started. MARY: American hammers, penguin taps
ANNOUNCEMENTS: skipped over as we had to name our FNG
COT: empathy for your fellow human

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Baseball Time

Date: 2023-07-27
AO: freestate
Q: Deagle
PAX: Horshack, Wildcat, Winston, Mumford, Butter, FIFA, Mr. Hand, Brony, Shepherd, Pluto FNGs: None
COUNT: 11
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Frankenstein, Alarm Clock, Shoulder Taps, PlankJacks, Mountain Climber, Michael Phelps, Windmills, Cherry Pickers

THE THANG:
2 teams, each team tries scoring 3 times (one player shoot, the other are SSHing) while the other team does one of the following: • Carolina Dry Dock
• LBCs
• High Plank
• Squats
Mosey between rounds

PAX in a circle and passes a basketball without dropping it, 35 times o Cannot pass to the one next to you
o Cannot return the ball to the one passed to you
o Catch/pass while jumping

MARY:
Reverse Crunches, Leg Lift Rosalita, the 100s, American Hammer, Protractor, Flutters

ANNOUNCEMENTS:
9/11 falls on Monday

COT:

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Living longer, running harder

Date: 2023-07-25
AO: thegeneral
Q: Hard Knox
PAX: bogey, Lazlo, Magoo, Hard Knox, Babel
FNGs: 1 Babel
COUNT: 5
WARMUP: SSH, overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, windmill, cherry picker, Willy Mayes Hayes, downward Dog, cobra Kai, worlds greatest stretch

THE THANG: – Tier 2: Mozey, VO2 Max training – 2 laps hard, DORA – Strength training

MARY: – Flutter kick, Gas Pumpers, etc.

ANNOUNCEMENTS: 9/11 stair climb

COT: if you’re in charge take charge. If you’re stuck in your lane, control your attitude and your effort.