Author: f3nano

DATE: 2023-03-25
AO: Sparta
Q: Obadiah
PAX: Peanuts, Roddick, Pop Fly
FNGs: Iron Eagle
COUNT: 5
WARMUP: SSH. Worlds greatest stretch, arm circles, rockettes, 40 merkins THE THANG:
1 lap/ 20 IC Monkey Humpers
2 laps/ 20 IC MH + 20 IC plank shoulder taps
3 laps / 20 IC MH + 20 IC plank shoulder tap + 20 bw IC squats 4 laps / all above + 50 IC Lbcs
MARY: see. Above
ANNOUNCEMENTS: GTE
COT: pre-decide so you can control your appetites.

DATE: 2023-03-25
AO: Farm
Q: Sparky
PAX: Gekko (Keith Capp)
FNGs: None
COUNT: 2
WARMUP: SSH, beet pickers, arm circles, Michael Phelps
THE THANG: 4 Rounds of
Merkins
Squats
Lunges
Plank
Short run
MARY:
Lbc
Rosalitas
Flutter kicks
ANNOUNCEMENTS:
COT:
Be on the lookout for people supporting other people. Oftentimes the caregivers are stressed and nobody is looking after them. We all have to be aware of all of us.

DATE: 2023-03-24
AO: Patriot
Q: Booking
PAX: Shake ‘N’ Bake, Maguire, citrus, Sunshine, bogey, Ice Tea, CableGuy, 2 percent, Flipper, Wallace, Gherkin, Major Payne, Strange Brew, Big Short FNGs: None
COUNT: 15
WARMUP: SSH, Windmills, Cherry Pickers, WMH, Michael Phelps, Hill Billies, Down Dog, Kobra Kai
THE THANG: Line up on goal line—> run to other goal line, 10 burpees, run back 10 Squats— repeat taking off 10 yards, 1 Burpee and 1 Squat until you get to 10 yard line with 1 burpee and 1 squat. Equated to .63 of a mile, 55 burpees, 55 squats

Bear Crawl to the 30- 30 Calf Raises—Crawl Bear Back–30 OH claps Bear Crawl to the 20- 20 Big Boys—Crawl Bear Back—20 Freddy Mercuries Bear Crawl to the 10- 10 Merkins—Crawl Bear Back– 10 Merkins

Lunge Walk to the 20- 20 copperhead squats
Lunge Walk to the 40- 20 shoulder taps
Lunge Burpee to the 40- 20 Heels to heaven
Lunge Burpee to the 20- 20 diamond merkins
Lunge Burpee to the goal line

Sprint back to the opposite goal line
MARY: LBC, Flutters, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Grow Ruck is here!
COT: Today was an example of how we support and lift each other up by picking up the six in the first series of exercises. All of those who finished early went back to support others while they finished. No one said to do this, it was a natural instinct.
True teamwork. One of the most important aspects of F3 is supporting and pushing each other. That was on full display today. Let’s try to be an ambassador of that important part of F3 throughout our lives by demonstrating and leading with the at work, home, sports, etc. Lift others up all around you, not just at F3

DATE: 2023-03-24
AO: Horizon-Ao
Q: Legacy
PAX: Kodiak, Lazlo, sticks, Mr Haand, Disco, Old Bay, Fish Fry, 3 mile, Magoo FNGs: Attache
COUNT: 11
WARMUP: Side Straddle Hop, IMP walkers, Hill Billys, Cherry Pickers, Aussie Snow Angels, Michael Phelps, Moroccan Night Club, Downward Dog, Cobra Kai, WGS
THE THANG: 2 sets of modified silent cadence SSHs–we did it both times! Big Fellowship Lap, then Backstreet PAX (to the tune of Back Street Boys “Everybody,” do Moroccan Night Club but do Michael Phelps when you hear variation of “body,” also 3 monkey humpers when you hear a specified word; then 5 minutes of shuttle run with one Apolo Ohno and one Bobby Hurley; then a session of “Abe-Vigoda-Old-Man-Yoga” demonstrating: 1) Pelvic Tilt, 2) Thoracic Glide 3) Neck Glide, 4) the Washing Machine, 5) Spinal Wave (“Alt Cherry Picker”), 6) Sweater pull, 7) Runners Stretch, and 8) 180 toe pointer/sumo squat MARY: LBCs
ANNOUNCEMENTS: Select GTE Events tonight (happy hour) and tomorrow, (King Builder) all PAX welcome irrespective of registration, also Check out backpacking channel for info on trips
COT: Our thoughts are for our GTE registrants this weekend; Impact Ruck and Overnight Ruck. We are impressed that they are taking on this challenge! The sports world is fascinated by “the elite,” but, remember, you don’t need to be in “the elite” to be really special to the people around you. SYITG!

DATE: 2023-03-24
AO: Farm
Q: Infinity
PAX: Sparky
FNGs: None
COUNT: 2
Warm up: Don Quixotes, Beet Pickers, Willie Mays Hayes, LBACs with leg raises, and Mosey.

The Thang: Upper Body workout
21, 18, 15, 12, and 9 reps of the following
HRR Merkins
Coupon Curls
Shoulder Press
Bent Over Rows
Wood Choppers (half as many each side
120m run or 50m rifle carry between each round

Mary: LBCs, Side Crunches, Dying Cockroaches, Bird Dogs, and Plank hold.

CoT: In ancient times, humans got vigorous physical exercise almost every day as they hunted/gathered to provide for themselves and their families. Never before in the history of the human race has it been possible to provide so much for ourselves by sitting so much of the day. However, another thing our ancient ancestors engaged in was frequent social interactions and personal relationships as they shared their food and shelter. Never before in the history of the human race has it been possible to feel so socially isolated while having our physical needs met. We still have those instinctual reactions to social isolation that humans had anciently—the body releases stress hormones to cope with heightened need for survival when alone. There is a need for both physical exercise and social interaction for each of us. Men tend for form friendships side-by-side with other; that is, doing activities together as opposed to women who tend to form friendships face-to-face relating and sharing. (Adapted from the book, The Good Life)

We dedicated this workout in prayer to Sparky’s father who will be undergoing open heart surgery this coming Monday. Please keep him and his family in your prayers.