Author: f3nano

DATE: 2023-07-12
AO: Horizon-Ao
Q: Magoo
PAX: citrus, 2 percent, Legacy, Fish Fry, Kodiak, vplaxico, Purple Rain, Defiance, Disco, SPINAL TAP FNGs: Attache, Main Frame
COUNT: 13
WARMUP: Stretchy things, 120 SSH (10 per available pax)
THE THANG: A-B-C
A) Short calisthenics (K2, Plyo K2, Bobby Hurley, No Surrender, Sumo Stamp etc) B) 2X18 meter mosey (skip, caterpiller, captain morgan, deadleg crawl, etc)
C) keep busy until all complete (butt kicker, cross-jacks, imaginary jump rope etc)

MARY: LBC, Groaning Plank Saw
ANNOUNCEMENTS: Welcome @Main Frame!
9/11 Stair Climb is . . . a . . . sometime in mid-September. Be ready. COT: Embrace the Q-juice.

DATE: 2023-07-12
AO: Patriot
Q: Booking
PAX: Big Short, Vila, CableGuy, My Space, Major Payne, Anchorman, Wedding Singer, Fredo, Overthrow, Strange Brew FNGs: None
COUNT: 11
WARMUP: SSH, Imperial Walkers, Hilly Billies, Windmills, Michael Phelps, Willy Mays Hayes, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG: Starting on the goal line:
Murder Bunny to the 25 yard line, 20 overhead press, bear crawl back to goal line, 10 burpees- mosey back to coupon
Murder bunny to the 50 yard line, 20 curls, karaoke back to goal line, 20 merkins, mosey back to coupon
Murder bunny to the 25 yard line, 20 low rows, karaoke back to goal line, 30 big bois, mosey back to coupon
Murder bunny to the goal line, 20 chest press, back peddle to the goal line 40 squats, mosey back to coupon
Rifle carry to the 25 yard line, 20 atlas shrugs, bear crawl to the goal line 10 burpees, mosey back to coupon
Rifle carry to the 50 yard line, 20 around the worlds, karaoke to goal line, 20 merkins, mosey back to coupon
Rifle carry to the 25 yard line, 20 swings, karaoke to goal line, 30 big bois, mosey back to coupon
Rifle carry to the goal line, 20 toe taps, back peddle to the goal line, 40 squats, full sprint to opposite goal line Finish with 50 calf raises
MARY: Flutter kicks, LBC, Dirty Dogs, Donkey Kicks
ANNOUNCEMENTS: None
COT: There are two thing you are in total control of: your attitude and your effort. Put your energy into what is under your control and that will change your outlook in difficult and challenging times. Welcome to FNG Fredo!

DATE: 2023-07-12
AO: Aerie
Q: Lonestar
PAX: Rocketman, Passport, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: Warm up
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees
THE THANG: 4x 50yd mosey – 50yd sprint

Mosey to wall
3x – 30 sec wall stand and 10 jump squats

Mosey back
Frisbee Match with burpees
Travel w/ coupon (alt suitcase and curls)

3 x – 10yd monkey humpers/lunges/broad jumps with abs 10 hammers, 20 Freddy Mercury, 30 big Boy MARY:
ANNOUNCEMENTS:
COT:

DATE: 2023-07-11
AO: General
Q: Obadiah
PAX: Lazlo, Hard Knox, Toolbox, Jenner, Defiance
FNGs: None
COUNT: 6
WARMUP: SSH, cherry pickers, WMH, down dog, merkins, Michael Phelps THE THANG: PAX # 1-6

1&2 rolled the 15 sided exercise die and did the suggested exercise (burpees, squat jumps, merkins, Freddy mercuries, etc) while 3-6 did a 400 meter lap. Those on the die answered:

1). What is bringing you joy?
2). What is bringing you grief/sorrow? (rd 2)

3 replaced 1; 1,4,5,6 did a lap and 2&3 did the exercise
4 replaced 2; 1,2,5,6 did a lap and 3&4 did the exercise

This continued for 2 complete rounds.

MARY: toy soldiers, rowboats and canoes, Freddy mercuries, gas pumpers, ANNOUNCEMENTS: 2024 ruck and float planning begins
COT: Arrival is overrated, it’s about the journey for yourself and others

DATE: 2023-07-11
AO: Delphi
Q: Rocket
PAX: Rambler, Nano, Doodles, K-Pop, Peanuts, Dropout, ToolTime FNGs: Hojo (not an FNG, just couldn’t find him)
COUNT: 9
WARMUP: side straddle hops, arm circles, Michael Phelps, cherry pickers, Willie Mays Hayes, buttkickers, high knees, karaoke

THE THANG:
blackjack
1 big boy sit-up, run 100 yards, 20 ‘merkins, run back
2 BBS, run, 19 ‘merkins, run back
Repeat until you do 20 BBS and 1 ‘merkin
(Total of 2.5 miles, 210 BBS, and 210 ‘merkins)

3 Slurpees (burpee with 2 donkey kicks)

MARY: stretching

ANNOUNCEMENTS: sign up to Q; 9/11 stair climb will be here before we know it; rundown of various volunteer opportunities within F3

COT: don’t strive to be perfect. Strive to be better.