Author: f3nano

DATE: 2023-04-28
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Old Bay, Gherkin, Poe
FNGs: Blart
COUNT: 6
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, OYO 30 THE THANG:
Seven of diamonds – instead of running to 4 corners of the field, we stayed out of the rain and did IWs, planks, Al Gores, high knees between reps Set 1 – Burpees x7
Set 2 – Merkins x14
Set 3 – 4 count flutter kick x21
Set 4 – Squats x28
Set 5 – 4 count Plank Jacks x21
Set 6 – 4 count LBC x14
Set 7 – Lunge Walk to wall and back

COT – The bad news is you’re falling through the air, nothing to hang on to, no parachute. The good news is, there’s no ground. … it’s easy to fall prey to the “if/when x happens, then it’ll be all good and I’ll be happy” … it’s an illusion. There’s no magical thing/place that fixes all of life’s problems. This is it, try to enjoy the ride.

DATE: 2023-04-28
AO: Patriot
Q: sticks
PAX: Legacy, Ice Tea, Sunshine, bogey, Big Short, Fish Fry, CableGuy, Bone, Anchorman, Strange Brew FNGs: None
COUNT: 11
WARMUP: SSH, Hillbillies, Don Quiotes, Stretching
THE THANG:
Aerobic Test: The Pacer
Strength Test: Big Boy Situps + Mercans
Flexibility Test: Sit and Reach + (22 Burpees – # of people who passed the sit and reach)

Extra Credit:
Monkey humpers + Squats + Field Sprint
Dirty Dogs + Donkey Kicks + Diamond Mercans + Field Sprint
Bonnie Blairs + Imperial Walkers + Field Sprint

MARY: Plank Saw, Box Cutters, LBC’s
ANNOUNCEMENTS:
May is mental awareness month
Ice Tea is new Patriot Site Q

COT: Keep my buddy Rasheed in your thoughts and prayers today. Going in for major surgery today.

DATE: 2023-04-28
AO: Sparta
Q: Lightyear
PAX: Zeus, Nano, Peanuts, Battleship, Flapjack
FNGs: None
COUNT: 6
WARMUP: pax starting with some SSH and we waited for 🥜 to roll in… then some 🍒 pickers, hairy rockets, arms circles and a mosey in the rain. THE THANG:
– Thang 1 – 10 min EMOM with your favorite coupon. 10 Curls, 5 Merkins, 10 shoulder presses, 5 Merkins. Totally upper body burn out! – Then the PAX hit a Ricky Bobby around the school to cool down in the rain.
– On to Thang 2- ladder workout with reps of 5, 4, 3, 2, 1, 2, 3, 4, 5 of Burpees, Air Squats, Merkins, Big Boys. MARY: just enough time for some American Hammer, Pickle Pointers, and WWIs ANNOUNCEMENTS: dads camp 2 June, Murph prep, and K-Pop taking site Q for Sparta!
COT: Get Right, Live Right, and Leave Right. We all need Gaurd rails in place to sometimes get back to Get Right.

DATE: 2023-04-27
AO: Olympus
Q: Peanuts
PAX: Zeus, Nano, Battleship, Hightower, Mule, Doodles, Monte Karlo FNGs: @woodpecker
COUNT: 9
WARMUP: SSH; FRANK; HK; BK; MP; WMH; DD; WGS; CK
THE THANG: Split into 2 teams (A & B). Line up of travel from cards; B team picks exercise and reps upon arrival from cards. Must get exactly 100 yards from to avoid jailbreak penalty (sprint length of field and back). If you get exactly 100 yards you get a 1 lap bonus. Did once in teams and once Ricky Bobby style. MARY: WW2; FKs; RAR
ANNOUNCEMENTS: Dads Camp; Plays; Murph
COT: It was a team effort. I appreciate the commitment of every man out there trying to get better and push one another. It’s something that is unmatchable.

DATE: 2023-04-27
AO: Freestate
Q: Wildcat
PAX: Deagle, Horshack, Butter, Dungeon Master (Amon), FIFA
FNGs: Mumford
COUNT: 7
Warmup:
Side-Straddle-Hop: x 22 IC
Swingbillies: x 12 IC
Arm circles/Chinooks: x 12/12 IC
Cherry Pickers: x 12 IC
Mountain Climbers: x 12 IC
Plank Jacks: x 12 IC
Hairy Rockettes: x 12 IC
Air Pushes: x 12 IC
Windmills: x 12 IC

Mosey to the school playground with coupons

The Thang:
12 burpees
bear crawl across blacktop . . .
24 overhead presses
. . . And back

El Capitan across the blacktop . . .
24 coupon curls
12 merkins
. . . And back

Wall-sit (IC – count of 24)
Sprint across field and back

24 chest presses
mosey around the blacktop x 2 (with karaoke and skipping)
12 star jumps

24 high knees
Frankensteins across the blacktop . . .
12 taint scrapers
. . . And back

Wall-sit (IC – count of 24)
Sprint across field and back

Mary:
Freddie Mercury x 12 IC
Big boy sit-ups x 12 IC
Flutters x 12 IC
Plankorama/Nolan Ryans: 12/12/12/12 IC
LBCs x 12 IC
Scissors x 12 IC

ANNOUNCEMENTS: Fourth Thirsty Thursday tonight. Dad’s camp. Murph – 5/29. Dungeon Master noted that today is Take Your Child to Work Day, and gave us some of the day’s history and his thoughts on it.

COT: Yesterday marked two years (24 months) since I finished Chemo (by some counts that counts as officially “cured,” although I won’t tempt fate by making too much of that). This Sunday will mark one year (12 months) since I first posted at Freestate (although I probably shouldn’t count it that way given the amount of beatdowns I’ve missed because of travel or injuries or other conflicts). Anyway, I am incredibly grateful for both of those undertakings, although F3 has been (at least usually) somewhat more pleasant! Thanks, guys! On to the next year, hopefully with just the F3 part!