Author: f3nano

DATE: 2023-06-07
AO: Apollo
Q: Bluegrass
PAX: Bluegrass, Obadiah
FNGs: None
COUNT: 3
WARMUP: stretching all the things
THE THANG: Broad Jump 10 yards, then do 10 burpees, 10 Bonnie Blairs, 10 big boys. Broad jump 10 more yards, repeat the burpees, Bonnie Blairs and big boys. Broad jump 10 more yards, and repeat the exercises again. Bear crawl back to the goal line. Took a lap with 20 merkins half way around. Repeat all 1 more time.
MARY: American Hammers, oblique crunches, incline pickle pounder, iron cross, and two other ab exercises. ANNOUNCEMENTS: Dads camp was great. Go to the convergence on the 17th. COT: be a fountain not a drain.

DATE: 2023-06-07
AO: Horizon-Ao
Q: Magoo
PAX: Mr Haand, Kodiak, 3 mile, Fish Fry, Cottontail, SPINAL TAP, Gherkin FNGs: Attache
COUNT: 9
WARMUP: CP, WMH, AbeVigoda, bear merkins, caterpiller
THE THANG: 4 minute sets. AMRAP first exercise, finish with the second. Hands-up squats/seal clap;
handstand/potty squats;
stiff arm pull-over / chest press;
single leg deadlift / plank;
off-set merkins / people’s chair;
lunge claps / T-stabilizer
MARY: superman, jacknife, 2-min of frog pose
ANNOUNCEMENTS: Convergence
COT: You don’t have to be perfect to do good. In July of 1970 President Nixon signed Reorganization Plan No. 3 calling for establishment of an Environmental Protection Agency. The senate confirmed William Ruckelshaus as its first director that December.

DATE: 2023-06-07
AO: Farm
Q: Lumbergh
PAX: Sparky, Matthew – Running Man, Chile, Infinity, Moneyball FNGs: None
COUNT: 6
WARMUP:
Calf Raises
Beet Pickers
Arm Circles
Michael Phelps
Jog Around the field

THE THANG:

· Bear Crawls –½ Field – OYO
· Dips – 20
· Lunges – ½ Field – OYO
· CORNER 1
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – – In Cadence 15
Motivators – 10
Squat 30
Run/Sprint to Corner 2
· CORNER 2
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – In Cadence 15
Squat 30
· Bear Crawls –½ Field – OYO
· Dips – 20
· Lunges – ½ Field – OYO
· CORNER 3
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – In Cadence 10
Motivators – 5
Squat 30
Run/Sprint to Corner 4
· CORNER 4
o Merkins -15
Squats 30

MARY:

LBCs
Flutter Kicks
J-Lo
Nolan Ryan
Superman

ANNOUNCEMENTS:
Running Man has Q Friday
F3 Capital event in June 17th at the Patriot – carpooling with Sparky

COT:

Life is like a pencil
In order for it be useful it needs to be sharpened. This would be very painful experience. Just like the pencil we need to be sharpened from time to time. It is through challenging experiences (that may be painful) that we are sharpened / build character and that allow us to improve ourselves, our community, and our nation.
2ndly in our lives we all make mistakes along the way and we will be able correct them just like an eraser. If we learn from them they are not mistakes
3rd – every time we use a pencil (or you speak) you leave your mark so don’t be afraid to write your story and be mindful of the story you write

DATE: 2023-06-05
AO: Atlantis
Q: Bratwurst
PAX: Hammerhead, Rogue, Infinity, Burgundy
FNGs: None
COUNT: 6
WARMUP:
20×4 Side straddle hops
3×7 woodchoppers (left middle right)
4×7 tricep stretches

THE THANG:
Mozied to the apartment complex by the baseball field.
Split into two groups of three; while one group ran a loop around the city block, the other group was performing an exercise: >Air squats
>4-count forward lunges
>4-count LBC’s
>Dips

Mozied to the pathway on First and M street. Split into the same groups. While one group ran back and forth along the path, the other group was performing exercises: >4-count crunchy frogs
>Low planks
>Merkins
>4-count press out then up
MARY:
World War 1 situps
ANNOUNCEMENTS: F3 the Capitol convergence coming up. check out the announcement on slack For details.
COT: hammerhead was a guest speaker today. talked about leadership not necessarily being from the front.

DATE: 2023-06-02
AO: Aerie
Q: Chasqui
PAX: Stewie, Lonestar, Rocketman, Renaissance
FNGs: None
COUNT: 5
1. Warm-up:
* 1 lap mosey
* 15x side straddle hops
* 10x Michael Phelps
* 10×2 Bat wings
* 10x Cherry pickers
* jump rope 30 count
* High knees 10x
2. Circuit 1:
* Coupon Squats 20x
* Merkins 20x w/shoulder taps
* Coupon Rows 10×2 L/R
* Mountain Climbers 20x
* Coupon curls 20x
* 1 lap mosey
3. Circuit 2:
* L/R Lunges, coupon optional 10×2
* Squat w/overhead press coupon 20x
* Big boy sit ups w/coupon 25x
* Plank w/merkins 20x
* American Hammers 20x
* 1 lap mosey
4. Circuit 1-repeat
5. Cool-down and Stretching mix
6. COT: The strength of the team is each individual member. The strength of each member is the team.”Respect is earned, honesty is appreciated, trust is gained, and loyalty is returned.” 7. Announcement: check the channel
8. Prayer: Thank you Lord for the ability to exercise and for the rewarding challenges!