Author: f3nano

DATE: 2023-07-07
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps
Bat wings
Mosey
Imperial walkers

THE THANG:
—with coupon and 200 yd run at every interval—-
Curls
Thrusters
Skull crushers
Rows
Kettlebell swings
Squats
Lunges
Big boy sit-ups
American hammer
Coupon slides
Merkins w/shoulder taps

MARY: Mix stretches

ANNOUNCEMENTS: check the channel

COT: stay connected from all pts on the map

DATE: 2023-07-07
AO: Horizon-Ao
Q: Booking
PAX: Disco, sticks, Poe
FNGs: Tombraider
COUNT: 5
WARMUP: SSH, Windmills, Cherry Pickers, Willy Mays Hayes, Michael Phelps, Arms circles, Imperial Walkers,
THE THANG: After a fellowship lap the PAX lined up on the goal line and built the following pyramid: 10 Plank Jacks- Karoke to other goal line
10 Plank Jacks/ 20 Merkins- run to other goal line
10 Plank Jacks/ 20 Merkins/ 30 WWI back peddle to goal line
10 Plank Jacks/ 20 Merkins/ 30 WWI/ 40 squats run to other goal line 10 Plank Jacks/ 20 Merkins/ 30 WWI/ 40 squats run to other goal line 10 Plank Jacks/ 20 Merkins/ 30 WWI run to other goal line
10 Plank Jacks/ 20 Merkins run to other goal line
10 Plank Jacks
Top it off with 50 calf raises
Total count:
80 Plank Jacks
120 Merkins
120 WW1
80 Squats
50 Calf Raises

MARY: LBC, Penguin Heel Taps, Flutter Kicks, Dirty Dog, Donkey Kicks, Mountain climbers
ANNOUNCEMENTS: Harpers Ferry Ruck / Float early tomorrow morning- see channel on Slack
COT: You don’t find balance in your life, you create balance in your life. Balance is like a 3 legged stool and consists of activities/ events you must do (work), you should do (community service) and you like to do (F3)- creating that balance is important and it’s individually driven

DATE: 2023-07-07
AO: Patriot
Q: Legacy
PAX: Lazlo, Roadkill, Shake ‘N’ Bake, Major Payne, Bone, Vila, Anchorman, Ice Tea, Patchouli, Jag, Flipper, Sunshine, Wedding Singer, citrus, 2 percent FNGs: Overthrow
COUNT: 18
WARMUP: SSH, Imperial Walker, Hill Billy, Itty Bitty Arm Circles, Reverse, Phelps, Cherry Picker, Penalty Burpees, Willy Mays Hays, Downward Dog, WGS, Cobra Kai
THE THANG: Well, I don’t want to put this is in writing because , for these things, I like to write on the side of cardboard boxes, but, using the F3 Workout Deck, PAX played Black Jack. I guess I should have emphasized that each card in fact has an exercise on it, so when you draw that card, it means we do that exercise,; AAR revealed I probably should have emphasized that. So PAX drew cards and we did exercises, that ended and we brought out the medicine ball for feats of strength (throwing the med ball through the uprights), this was fun but we ran out of time–but FNG was able to throw it out of the park! MARY: LBCs
ANNOUNCEMENTS: Ruck n’ Float, Sandlot, Tomorrow; Please go to the news slack channel to read about Invigor8 — possibility to get grants for your favorite good cause
COT: I actually taught management training in my office before I did F3, but, through F3, I have learned so much about management and leadership. Thanks for coming to my ClusterQ. SYITG!

DATE: 2023-07-07
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Firehead, Moneyball, Trolley, Gecko
FNGs: None
COUNT: 6
WARMUP:
Arm circles
Don quixotes
Beet pickers
Willy Mayes Hayes
Mosey around the fields

THE THANG:
Squats while each PAX takes turn doing 10 burpees
LBCs while each PAX takes turn doing sprints across the field and back Mericans while each PAX takes turn doing 5 Bonnie Blairs
SSH while each PAX takes turn doing 10 crunchy frogs
Shoulder taps while each PAX takes turn doing bear crawls around the circle Sit ups while each PAX lunge walks around the circle
Shoulder presses while each PAX lunge walks around the circle Glute bridges while each PAX takes turn doing 10 arm circles

MARY
Superman
Box cutters
Penguin crunches
Rosalitas
Wagoner twists
Freddy Mercuries

COT
Recommend seeing the movie Sound of Freedom, about child trafficking. Tim Ballard worked for DHS to prosecute child pornographers, but realized he wanted to save the children. He quit his job and was able to free 50 to 60 children. Message is that if you see something that needs to be done, DO IT TODAY. Don’t wait until tomorrow.

DATE: 2023-07-06
AO: Highlands
Q: Katniss
PAX: Jag, Capsize
FNGs: FNG Watson, downrange Pax Openhouse
COUNT: 5
WARMUP: stretching and stuff
THE THANG: 13 exercises, 50 counts of each. Like the flag.
50 yard bear crawl, 50 yard walking lunge, 50 merkin variety pack, 50 donkey jumps, 50 dirty dogs, 50 calf raises, 50 squats, 50 side straddle hips, 50 shared tennis shuttle runs, 50 burpees, 50 LBCs, 50 flutter kicks, 50 second plank MARY:
ANNOUNCEMENTS: welcome two new FNGs!
COT: finish strong. At everything you do.