Author: f3nano

DATE: 2023-04-15
AO: Farm
Q: Sparky
PAX: Sparky
FNGs: None
COUNT: 1
WARMUP: basic
THE THANG: Ruck around the fields for an hour
MARY: too sore
ANNOUNCEMENTS: road cleanup next week
COT: love the ones you’ve with

DATE: 2023-04-15
AO: Aerie
Q: Stewie
PAX: Rocketman, Passport, Lonestar, Haggis, Yellow Jacket, Renaissance FNGs: All the 2.0’s
COUNT: 25
WARMUP: circled up for Dads Ring of Fire

– SSH
– Cherry Pickers
– Goofball
– Windmill
– Batwings
– Penguins
– Mountain Climbers
– Cherry pickers
– Hillbilly
– Dad plank with 2.0s on the back
– Shark

THE THANG:
MoM theme: At the Zoo

1. Bear crawl
2. Duckwalk
3. Kangaroo
4. Gorilla walk
5. Cheeta
6. Crabwalk

Games

1. Ultimate freeze ball. Like ultimate frizbee but with a squishy ball that does not bust noses. If move after catch do 5 Merkins. If you drop then other teams ball

2. Tried to play freeze tag with pool foam melt/freeze but quickly morphed into a jedi-like lightsaber war so pivoted to Sharks and minnows

3. Red light green light

MARY: none

ANNOUNCEMENTS: 2.0 BD possibly a monthly thing?

COT: Tried to wrap up due to the light rain. Afterward several folk took advantage of the adjacent playground.

DATE: 2023-04-14
AO: Horizon-Ao
Q: Kodiak
PAX: Magoo, citrus, Old Bay, 3 mile, sticks, Fish Fry, Median, Disco, Gherkin FNGs: Attache
COUNT: 11
WARMUP: SSH, Arm Circles, IW, WMH, Downward dog, world’s greatest stretch
THE THANG: The Pax went on an Easter Egg hunt. Hidden by darkness around the periphery of the field were 30 easter eggs, each containing a set of exercises. The pax collected the eggs and completed the exercise before placing them in the basket. The exercises, included F3 standards such as burpees, bear crawls, sprints across the field, bunny hops, different types of merkins, squats, lunges, etc. MARY: LBCs, flutter kick, dead bugs
ANNOUNCEMENTS: The Murph is coming up
COT: The Easter season represents new life and rebirth. In the Catholic faith, it’s 50 days long. Don’t confine your celebration to one day, but keep it going throughout the season.

DATE: 2023-04-14
AO: Sparta
Q: Zeus
PAX: Lightyear, K-Pop, Bluegrass, Pop Fly, Hightower, Monk, Doodles, Peanuts, Battleship FNGs: Hello Kitty DR from NC
COUNT: 11
WARMUP: SSH, Cherry Pickers, Rockets, Mosey around School
THE THANG: Partner up for 9 stations. Hot style 30 seconds work 15 seconds recovery. Exercises-
1 Bent over pick up weight (25 pounds) and put back down
2 Step ups on bench
3 Coupon curls
4 Iron Cross w/ 10 pounds DB’s into a squat
5 Merkins
6 Standing Highness w/ arms raised
7 Mt. Climbers
8 Burpees
Mosey around track and repeat station workout
51 Burpees as a group for Hightower
MARY: BIGG Boyz, Freddy Mercury’s, Pickle pointers
ANNOUNCEMENTS: Murph prep, Congratulations to Lightyear on becoming Lieutenant Colonel.
COT:

On going lesson reminder from GTE King builders, “In order to be a good leader you must be a good follower.” Sometimes when leading a Q it’s tough to bring others into your world. You’re excited about your workout routine you put together but you find it to be a struggle to execute because everyone’s not onboard. But you push through anyway and others began to see your vision and get excited with you and it works out. On your sweaty ride home you’re smiling because it all came together. With that being said I’d like to thank Hightower for his hard work and dedication to F3. Especially for your term as the Nantan. You took a lot of time away from your family and personal life herding us cats. That is precious time you will not get back. For your sacrifice we say thank you.

DATE: 2023-04-14
AO: Patriot
Q: CableGuy
PAX: Lazlo, Big Short, bogey, Booking, Shake ‘N’ Bake, Lucius, Ice Tea, Jag, 2 percent, Legacy, Wallace, Flipper, Strange Brew, Sunshine, Smokey, FOB FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Pickers, Down Dog, Cobra Kai
THE THANG: Escalating exercise rounds punctuated by 400M runs. All in we ran two metric miles:

5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: None, no time
ANNOUNCEMENTS: Murph, Boneathon, Christmas
COT: Always be aware of how much your family and friends need you and how much your outreach makes a difference. Example from our house is my dad recently became a widower. He has plenty going on and on the surface never wants or needs anything but still whenever I ask him if he wants to ride with me to the kids’ sports games, or join for a gathering, he never says no. People need outreach and they need you – remember the positive impact you can make on family and friends’ lives just by being present.