Author: f3nano

DATE: 2023-04-21
AO: Patriot
Q: bogey
PAX: Mackerel, Big Short, Strange Brew, Lucius, CableGuy, Lazlo, Booking, citrus, Wedding Singer, sticks, Elvis, My Space, Major Payne, Jenner, Smokey, Roadkill, Bone, 2 percent, XL, Sunshine, Maguire, Shake ‘N’ Bake, Legacy FNGs: Tea Party, Messy
COUNT: 26
WARMUP: SSH, Hillbillies, IWs, MPs, Cherry Pickers, WMH, Down Dog, Kobra Kai, Fellowship Lap

THE THANG: Line up on goal line
100yd “sprint”, 53 air presses, “sprint” return
90yd backpedal, 53 T-merkins, backpedal return
80yd karaoke, 53 LBCs, karaoke return
70yd butt kickers, 53 shoulder taps IC, bk’s return
60yd high knees, *54 dirty dogs (27 ea leg…*bonus!), hk’s return 53yd bear crawl, 53 flutter kicks IC, jog return
40yd forward lunges, 53 calf raises, forward lunge return
30yd reverse lunge (sanctioned or not!), 53 squats, reverse lunge return 20yd crawl bear, *54 Nolan Ryans, (27 ea side…*bonus!)
10yd jog, 20 burpees (4 PAX called 5 burpees each)

MARY: Bat Wings – hold arms up until Recover
20 LBACs IC forward
20 LBACs IC reverse + 1x 10-count
20 Seal Claps IC + 2x 10-count
20 Overhead Claps IC + 1x 10-count
Recover

ANNOUNCEMENTS: Boneathon May 20, car jackings in Navy Yard – be aware and leave yourself some space to maneuver, The Murph

COT: A birthday can be a time for reflection upon the prior year. Q noted it has been one of the most difficult of his life, including taking his 13-yo to a wilderness therapy program, and seeing the hard work that lies ahead. At the same time, YHC noted one of the highlights of the last year was finding F3 (June ‘22, @MySpace EH) which has helped him get through the difficult times. Also noting his thanks to his F3 brothers for being there for him, and committing to paying it forward for his F3 brothers. Final note of gratitude and thanks for his F3 brothers. Thank you!

DATE: 2023-04-21
AO: Sparta
Q: Pop Fly
PAX: Obadiah, Hightower, Zeus, Peanuts, K-Pop, Rambler, Nano FNGs: None
COUNT: 8
WARMUP: Basic Work
THE THANG: 8 Stations: Ball Throws, Step Ups, KB Swings, Ball Throws, etc MARY: American Hammers, Flutter Kicks, LBCs, Glees
ANNOUNCEMENTS: Dad’s camp
COT: If you go up to the plate looking for a walk, at best, the best thing that can happen to you is you take a walk. You’ll never get a hit looking for a walk. Swing the bat.

DATE: 2023-04-21
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Undertow, Patchouli, Kodiak, Jag, Poe, Trifecta FNGs: Crypto
COUNT: 9
WARMUP: SSH, M Phelps, C Pickers,
THE THANG: Discovery: Stepups, Derkins, Aussie pull-ups, breakdancers WMS Back: Inverted Shoulder Taps, Burpees, Zelenskyy Twist,
WMS Front: Dips, Hurleys, T Stabilizers
Diamond: Run the bases, Batter’s Choice
Ricky Bobby Lunge Walk
MARY: Each One Lead One (Protractor, Side Plank, Back Bridge, F Mercury, Toy Soliders, etc) ANNOUNCEMENTS: Welcome FNG Crypto!
COT: What can you do on Earth Day? Because it’s an education day, these tips are familiar: Reduce/reuse/recycle. Volunteer cleanups. Educate others. Replace light bulbs with green bulbs. Conserve water. Eat sustainable seafood. Reuse grocery bags. Plant a tree.

DATE: 2023-04-19
AO: Aerie
Q: Lonestar
PAX: Rocketman, Passport
FNGs: None
COUNT: 3
WARMUP: mosey, side straddle hops, Michael Phelps, picking cherries, Frankenstein’s, high knees, butt kickers
THE THANG: 1. “Nice to meet ya” – 5 jump squats & burpee for length of song. Completed 11 2. 50yd mosey/50 yd sprint x4
3. “As it was” 10 yd murder bunnies then 10 merkins for length of song. Completed 6 4. Suitcase carry coupon to wall, 30 sec hand stand, 10 curls. 2 sets 5. “Stay” broad jump 10 yrs then crab walk back. Length of song (6 reps)

MARY: 4 sets of donkey kicks 10 each. 10 big boy, 10 American Hammer
ANNOUNCEMENTS: 2.0 3rd Saturday of month. Monday Murphs every Monday morning BRMS
COT: Heb 10:25. not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

DATE: 2023-04-19
AO: Compound
Q: Hightower
PAX: Battleship, Snake (Will Harris), Popeyes, Doodles, Zeus, Poe, Obadiah, Major Payne, Monte Karlo FNGs: None
COUNT: 10
WARMUP:
Lots of stretching and warm up
Then several laps around field, faster pace on ends, jog pace on long sides.

THE THANG:
Split group into 2 Teams to run the Gauntlet
(5) rounds
First PAX: sprint to come, bear crawl to next cone, sprint to side line, then 5 burpees. Rinse repeat to get back. Second PAX: 10 merkins then hold plank
Third PAX: air squats
Forth PAX: shoulder raises
Fifth PAX recover, then SSH
Each PAX rotates up until each go for 1 round. Rinse & Repeat for 5 rounds.

MARY:
Cool down stretches then Flutter kicks

ANNOUNCEMENTS:
Memorial Day Murph
Dad’s Camp coming
Capital Anniversary Convergence in development for June

COT:
One of my take always from GTE KingBuilder, King, Queen & Jester from Q Source. I’ve struggled with picking up some weight training for overnight ruck. I love food, I love to eat, basically everything. So I’ve set up Anti-Jester challenge for myself to shed those pounds. This takes discipline on diet and increased cardio.