Author: f3nano

DATE: 2023-06-03
AO: Olympus
Q: CableGuy
PAX: bogey, Monk, Hightower, Roddick, Pop Fly, Zeus, Popeyes, Kodiak, Ashe, Lazlo FNGs: Rhino,
COUNT: 13
Warmup: SSH, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Cobra Kai,

Thang 1: crawls.
Gather on the goal line
Bear crawl to the 10 – jog back
Bear crawl to the 30 – jog back
Bear crawl to the 50 – hold
Crawl bear to the 40 – jog back
Crawl bear to the 20 – jog back
Crawl bear to the goal line – jog back to the opposite goal line

Thang 2:
Form two teams
Each team perform:
50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees (Three HRM’s into a burpee)
400M run
X 4 rounds
Team that finishes all four rounds first gets to join the second team while they wrap up

Mary: LBC

Announcements: None

COT: When YHC turned 40, he could not have imagined doing this on the first day of year 51. What a fantastic community we have through F3!

DATE: 2023-06-03
AO: Farm
Q: Sparky
PAX: Infinity, Gecko
FNGs: Buzz
COUNT: 4
WARMUP: Don Quicote, WMH, Michael Pelps, Abe Vigoda, Mozy
THE THANG:
Suzanne Sommers
Bobby Hurley
Apolo Ono
Barynshinkov Squats
Tony Hawk Burpees
Bonnie Blair
Travolta merkins
Al Gore

MARY:
Nolan Ryan
Freddie Mercury
JLo
Floyd Meriweather pkanks
Rosalitaa

ANNOUNCEMENTS: none

COT:
Your name will evoke a response based on your reputation. Protect and nurture a positive reputation. Just like all the names in this workout, people will react a certain way when your name is spoken. Do they want to include you or avoid you? You get to determine the direction of how people perceive you. Do it well.

DATE: 2023-06-02
AO: Horizon-Ao
Q: 3 mile
PAX: Old Bay, Patchouli, Kodiak, Mr Haand, sticks, Disco, Legacy FNGs: attache
COUNT: 9
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, OYO 30 seconds THE THANG:
Matriculate down the field
Lunge walk down the field, stop every 10ish yards
10 hand release Merkins IC / 20 mtn climbers IC / 30 monkey humpers / 40 calf raises / 50 squats / repeat all F3 Ultimate
THE THANG: dads camp, convergence
COT – don’t let the perfect be the enemy of the good. Just showing up is half the battle. At Work, in social situations (esp introverts like me), parenting – motivation follows action.

DATE: 2023-06-02
AO: Patriot
Q: Flipper
PAX: Wallace, Fish Fry, Lazlo, Anchorman, Big Short, bogey, Bone, Booking, CableGuy, citrus, Ice Tea, Jag, My Space, Short Rib, Smokey, Strange Brew, Sunshine FNGs: Welcome @Goose from Tampa PAX
COUNT: 19
WARMUP: SSHs, Hill Billies, Windmills, Carrot Pickers, WMHs, DDs, World’s Greatest Stretch

THE THANG: Bleacher run with 2 sets of step-ups and dips. More bleacher run with 2 sets of steps-ups and durkins.

Mosey to the field for 1 round of 11s with WWIs (straight leg) and burpees

Do or Die game: PAX split into two groups for 7 rounds of dice games. Winner picked the award for the losing team. Awards included 50 yard bear crawl, 30 squat jumps, run 100 yards, 40 LBCs, 25 yard lurpees, endless toy soldiers.

MARY: box cutters, flutter kicks, LBCs

ANNOUNCEMENTS: dads camp this weekend, 5th year reunion workout on the 17th (with a pre-workout ruck beforehand), boneathon in May 2024

COT: a quick congratulations and good job for all of the parents with graduating seniors. This time of the year is a good time to stop and reflect on the accomplishments of our children. Too often, we are caught up in the stress and challenges of trying to raise happy, healthy, and successful kids. Let’s take the time to acknowledge the accomplishments that we as parents and our kids achieve.

DATE: 2023-06-02
AO: Farm
Q: Firehead
PAX: Infinity, Sparky, Matthew – Running Man, Husky, Firehead, Lumbergh FNGs: None
COUNT: 6
WARMUP:
Michael Phelps
Don Quixotes
Mosey around the fields

THE THANG:
2 Rounds

Sprint – Full Field
40 Air squats
40 Reverse Merkins
Bear Crawl – Half Field
20 Tricep Dip
15 Derkins
Walking Lunge – Half Field
8 Motivators
15 Merkins

MARY:
Flutter kicks
American Hammer
LBC
Reverse Crunch
Side Crunch
Superman

ANNOUNCEMENTS:

COT:
“If you are the smartest person in the room, then you are in the wrong room.” and “Only the wisest and stupidest of men never change.” – Confucius

Don’t allow yourself to be content where you are. Seek out to be with those that will push you beyond where you are comfortable.