Author: f3nano

Date: 2025-12-18
AO: thehighlands
Q: 2 percent
PAX: Katniss, Jag, Hard Knox, SAAS
FNGs: None
COUNT: 5
WARMUP: Honkers; SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: After the warmup exercises, we mosey’d to the soccer field where the PAX learned the true meaning of Festivus: a non-denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a burpee was performed collectively by the group. And now as Festivus rolls on, we come to the feats of strength.
• 50 yard line – each PAX carries the Festivus pole to the goal line and back while the remaining PAX perform the following until each team returns: o Mountain Climbers
o Star Jumps
o LBC’s
o Heisman Shuffle
o Football Fast Feet/Get down’s
o Bonnie Blairs
• Mosey to the playground – 3 rounds of max effort pull ups followed by 20 Dips and 20 Step Ups (IC)
• Mosey back to the field for the Festivus Ring of Fire – PAX took turns doing Festivus Pole goblet squats, bear crawls, planks and body weight squats (3 rounds)

MARY: Glute Bridges, Farmer Dan’s, Alabama Prom Dates, Dirty Dog, Boat Pose, Nolan Ryans

ANNOUNCEMENTS: Happy Hour 12/19 5pm Taqueria Poblano, Wreaths Across America pick up 1/10

COT: Traditions are important. Even the silly ones. No matter what holiday you celebrate, real, fictitious, or nothing at all….QIC would like to wish all of you and your families a safe and happy December and a joyous New Year.

Tags: thehighlands, Katniss, Jag, Hard Knox, SAAS

Date: 2025-12-18
AO: olympus
Q: Toolbox
PAX: Flea, Pop Fly, Rollingstone, Battleship, Nano, Doodles, Peanuts, Baywatch, Crop Duster, NOAA, Norm FNGs: None
COUNT: 12
WARMUP: ssh, windmills, airsquats, lunges merkins, runners stretch, mtn climbers
THE THANG: station work including such hits as, speed rope, curls, triceps ext, kb swings, weighted lunges, stairs, squats, 45lb back to back hand off, and 45lb plate rifle carry as the timer. For dessert, 7s up and down the ice hill with big boys on the bottom and burpees on top! Delicious! MARY: choose your own adventure around the circle
ANNOUNCEMENTS: brunch at doodles, party at Noaa’s
COT: respond, don’t react. Think before you speak…sounds easy…I’m still working on it at 47. Also, change is good. Don’t fight the tide…go with the flow…it usually puts you where you’re supposed to be. And finally, I love my F3 brothers…all of you jabronis.

Tags: olympus, Flea, Pop Fly, Rollingstone, Battleship, Nano, Doodles, Peanuts, Baywatch, Crop Duster, NOAA, Norm

Date: 2025-12-17
AO: thedriveway
Q: Play-Doh
PAX: Flux, Prestige
FNGs: None
COUNT: 3
WARMUP:

Side Straddle Hops → Imperial Walkers & Hillbillies → Michael Phelps → Scapular Push-Ups → Overhead Squats (light/none) → Glute Bridges → Vertical and Lateral Jumps → Loaded Carry ~50m

THE THANG:

1-Handed Swings OR Offset-Stance Swings – 10 sets x 10 reps (everyone hit 100 swings total). Focus was on keeping the bell close, driving with the hips, and avoiding arm casting as fatigue crept in. Loaded Carry: ~50 m between warmup & Phase 1, Phase 1 & Phase 2, and after Phase 2 before Mary (≈150–200 m total). Thang Phase 2 – Circuit x5 Rounds (:20 work / :30–:40 rest): 💪 Overhead Press (coupon/KB)
🏋️ Bent Over Row
🏋️‍♂️ Active Rest: Goblet Squats – 5 reps inside each :60 block After each round of pressing, PAX performed 10 Band Pull-Aparts before rotating.

MARY:

Hard Style Plank → Dead Bug → Back-to-Back Partner Coupon Pass → Side Plank → Bird Dog

Estimated Session Totals (per PAX):
Hinges (swings + warmup hinges): ~100–120 reps
Squats (goblet + warmup OHS): ~25–40 reps
Presses (overhead press): ~50 reps
Pulls (rows + pull-aparts): ~50 rows + ~50 pull-aparts ≈ 100 pulls
Core (planks, dead bugs, side planks, bird dogs, partner passes): ~60–80 reps/holds Steps (including carries, transitions, movement): ~2,000 steps

ANNOUNCEMENTS:

📆 Recovery Roadhouse EC Friday.

📆 Next week (12/24): 🏁 Road Test – complex + carries to close out the hinge cycle.

COT [edited for publication]:

When conflict or frustration comes up, remember you usually don’t know what the other person is carrying. The coworker who snaps or the friend who goes quiet may be dealing with something heavy. Before you get aggravated, assume good intent and extend grace. Most small conflicts fade when you remember everyone is fighting a battle you can’t see.

Tags: thedriveway, Flux, Prestige

Date: 2025-12-17
AO: thefarm
Q: Squatter
PAX: Trilogy, Infinity, Firehead, Running Man, Pad Thai
FNGs: None
COUNT: 6
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Rockettes
Mosey around the field

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers IC
Imperial Walkers

Mosey/Sprint

Derkins
Dips
Step Ups
Erkins

Mosey/Sprint

Toddler Squats
Shoulder Taps
Forward Lunges
Bird Dogs

Mosey/Sprint

Rinse & repeat

MARY:
Rosalitas
Side crunches
Flutter kicks
American Hammers
LBCs
Plank Jacks++ (forgot the name!)

ANNOUNCEMENTS:
Infinity Q Fri
Trilogy Q Sat Ruck (7am)

COT:
Thinking about my nephew that lost his lifelong battle with type 1 diabetes last weekend, he was only 4 years younger than me. Asking for prayers for his wife and kids and the rest of the family.

Tags: thefarm, Trilogy, Infinity, Firehead, Running Man, Pad Thai

Date: 2025-12-17
AO: theaerie
Q: Halo
PAX: Just Jim, Stewie, Rocketman, Trifecta, Halo
FNGs: None
COUNT: 5
WARMUP:
Michael Phelps
Side straddle hop
Merkins
Imperial Walkers
Mosey

THE THANG:

Alternate Side step (both sides) every 10 yards

Each 10 yards an exercise
1-sit ups
2-mountain climbers
3-flutter kicks
4-jumping jacks
5-merkins
6-rosalita
7- burpees
8-penguine crunch
9-squats
10-sweat angels

Mosey around field

Repeat exercise^ on the way back every 10 yards.

MARY:
Calf Raises/Dips/Squats

ANNOUNCEMENTS:
Family Christmas Ruck Monday the 22nd!! Bring your loved ones to see Christmas lights and vou can bring extra weight for extra gains approximately 1hr

COT: Psalms 23

Tags: theaerie, Just Jim, Stewie, Rocketman, Trifecta, Halo