Author: f3nano

DATE: 2023-03-23
AO: Highlands
Q: Toolbox
PAX: Jag, Hard Knox, Katniss
FNGs: DR PAX Import out of Franklin, Tennessee.
COUNT: 5
WARMUP: 5 burpees, SSH, 5 burpees, Best damn Rockettes I’ve ever seen, 5 burpees, Single leg lunge, 5 burpees, IBAC
THE THANG: 3 rounds of various arms, shoulders, abs, legs, and mosey/sprint/jump rope. all weighted exercises. trust me bro, even Katniss was gassed out…literally and figuratively.
MARY: 5 exercises each pax chose one and went without rest from 1 to the next…rinse and repeat. ANNOUNCEMENTS: grow ruck, F3 leadership and what F3 means to you…
COT: as always, roll with whatever comes your way it’s all part of your journey. Also the only thing that will ever work is consistent work/effort.
I’m Half the man I used to be (physically), but twice the man I was (in every other way) STITG
Aye!!

DATE: 2023-03-23
AO: Olympus
Q: Doodles
PAX: Peanuts, Hightower, Obadiah, Nano, Juneau
FNGs: Flapjack (came on Tuesday too)
COUNT: 7
WARMUP: SSH, cherry twists, arm circles, down dog, worlds greatest stretch, quad stretches, karaoke, Air Jordans. THE THANG: Jacob’s ladder
PAX does 1 burpee and sprints 50 yds, mosey 30 yds, Bear crawls 20 yds and then 10 Merkins. Then
Repeat back across the field until complete. Repeat up to 10 burpees and going down to 1 merkin. One PAX rotated to jump rope each trip in honor of Joseph the brother sold into slavery. Total of 55 burpees, 55 merkins, 1000 yards of sprinting, 400 yards of Bear Crawls. MARY: we did that.
ANNOUNCEMENTS: GTE this weekend and some backpacking trips coming in April and May
COT: Jacob had 12 sons. Youngest brother Joseph was sold into slavery by his other brothers. But Joseph moved up the ranks and became very powerful in Egypt and very trusted by Pharoah and in charge of the grain reserves. During this time a famine occurred in Israel and Jacob sent his 11 sons to ask Pharoah for food. Joseph was at first disguised but revealed himself to his brothers. They were afraid but he forgave them and said “what you meant for evil, God meant for good.” Q encouraged HIMs to find silver lining in hard trials. You might be there to learn something or be there for a reason possibly something up ahead that you just don’t see yet.

DATE: 2023-03-22
AO: Patriot
Q: Wedding Singer
PAX: Lazlo, Maguire, Bone, CableGuy, Passport, Shake ‘N’ Bake, Ice Tea, Strange Brew, Sunshine, Legacy, Grape Ape, Smokey FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch

THE THANG:
PAX broke into three groups, took turns leading exercises, and worked up the pyramid: 10 Mountain Climbers IC
20 Shoulder Taps IC
10 Big Boi Situps
20 Flutter Kicks IC
10 Lunges IC
20 Squats
10 Burpees

After each rung of the ladder, run the length of the football field, complete 10 or 20 merkins (same # as the new rung on the ladder). Run back and build up to next rung.

We did 100 merkins!

MARY: LBCs, Bird Dogs, Donkey Kicks, Dirty Dogs, Supermans, Freddie Mercuries, Flutter Kicks

ANNOUNCEMENTS: @Legacy is leading an “easy” Q at Horizon on Friday to prep for Grow Ruck. Expect some good stretching.

COT: Even when you are overwhelmed with “must do,” make time for fun and traditions. That’s how lasting impressions and happy memories are made.

DATE: 2023-03-22
AO: Compound
Q: Rambler
PAX: Hightower, YNAB, Doodles, Peanuts, Wapner (F3 Cape Fear), Zeus, Roddick FNGs: None
COUNT: 8
WARMUP: s-s-hop, c-pickers, oh press, d-dog, c-kai
THE THANG: farmer carry block to goal from ctr. 4 burpees. partner rotate bear crawl up hill /crawl bear down hill while alt partner does oh press, curls, set-curl-oh press. pax murder bunny to 50. 8 burpees, 8 squat jump, 8 WW2 w block. bear crawl to other goal with block. at other end 4 burpees. partner events. plank/merkins-15r, WWII w block toe to toe-15r, plank/merkins-15r, no surrender w block-5. farmer carry to 50. 8 burpees.
MARY: dead starfish, 48 lbc, superman’s, Zeus abs, situp w block, scissor kick, hip thrust, social bear circle, kettle bells end with shuffle around the field. ANNOUNCEMENTS: gre
COT: thankful for all I have. this group is a blessing and foundation for when life throws some wrenches. lean on your friends when you need to get through the tough stuff.

DATE: 2023-03-21
AO: Delphi
Q: I-Beam
PAX: K-Pop, Rocket, Juneau, Dunder, Hoolihan, Nano, Pop Fly, Glee, Peanuts, Ashe, Wham-O, Doodles FNGs: Flapjack
COUNT: 14
WARMUP: SSHs, Michael Phelps, Arm Circles, Cherry Pickers, Willie Mays Hayes THE THANG:
A March Madness-themed beatdown had the PAX attempting to name the teams in the Sweet 16. Correct answers led to an exercise inspired by the team location, mascot, or some far-fetched link to one or the other. Incorrect answers, “I don’t know”, “Duke”, or repeated answers led to the group doing 5 burpees.

1 Alabama Crimson Tide
Wave of Merkins
Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 5 reps. Stay in plank position the entire time.

5 San Diego State Aztecs
Coronado Island Navy Seal Burpees

Merkins with mountain climber mixed in burpee X 5 reps

6 Creighton Bluejays (Omaha, NE)
World War II sit-up
Starting position — on your back with knees bent, both arms extended above your head on the ground. This is a four count exercise. For count one, PAX will move arms to bent knees while sitting up. For count two, PAX will return to the starting position with arms extended over the head on the ground. Counts 3 and 4 will repeat the Counts 1 and 2.

15 Princeton Tigers
Lounge Act
Lying on your side, with top leg bent, knee-high and facing up, and foot on ground, lift lower leg. Switch sides to lift other leg, too. PAX completed 20 reps each side

9 FAU Owls
Olympic Weight Lift (O.W.L.)
Powerclean coupon to front squat to squat press X 15

4 Tennessee Volunteers
Davy Crockett
Bear Crawl Ring of Fire
Begin by bear crawling around in circle until Q says stop. Upon stopping, all Pax completed 10 merkins OYO. Repeated two more times.

3 Kansas State Wildcats (Manhattan, KS)
Elf on the Shelf
This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. Named after some Elf on the Shelf mumble chatter at a workout around Christmas time. PAX completed 15 reps on each side.

7 Michigan State Spartans
Spartan
PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×30 = 300 Merkins. For time, PAX completed 2 rounds.

1 Houston Cougars
Pickle Pounder
Begin in an elbow plank then alternate hip flexion and extension in cadence. Best performed in front of store windows or in quiet neighborhoods.

5 Miami Hurricanes
Hurricane Hoedown
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks.

3 Xavier Musketeers (all for one/one for all)
21s
In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over, repeat until all were able to complete the exercise.

2 Texas Longhorns
Donkey (Longhorn) Kick-offs
Before the initial circle of pain, find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold.

8 Arkansas Razorbacks
Bridge of Hate
The bridge of hate is the exact opposite of the tunnel of love. The pax form a line by laying on their back shoulder to shoulder. One pax will then be lifted and passed down the line of the pax that are laying on the ground. When the pax that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on. Just like an inverted tunnel of love. After two PAX made their way, we moved on to something more fruitful.

3 Gonzaga Bulldogs
Werewolf
Essentially dive bomber merkins: Downward dog to howling at the moon

Schools we didn’t reach for time:
2 UCLA Bruins
Bears & Blocks
Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass past your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

4 Uconn Huskies
Tennessee Iditarod
Like the Iditarod race only no snow, huskies, or sleds. Wrap a climbing rope around PAX One’s waist. PAX Two holds the rope, like reigns, behind PAX One. PAX Two gives resistance while PAX One pulls “the sled”. Works best with a AYG sprint and maximum resistance. MARY: Completed in workout
ANNOUNCEMENTS: GTE this weekend. Check the slack channels to see how you can contribute/participate. COT: Persistence