Author: f3nano

DATE: 2022-10-28
AO: Sparta
Q: Hightower
PAX: Gadget, Pop Fly, Rambler, Doodles, Peanuts
FNGs: None
COUNT: 6
WARMUP:
Combination of SSH & walk lunges to shake Gloomy Chill off. Then round of stretching, before fellowship laps around WSHS.

THE THANG:
Prep for Cornhole tourney on Sunday and Veterans Day fundraiser, burpees for veterans.
CORNHOLE! Split into 2 teams, players go head to head. Bag on board gives other team 5 burpees each, bags missed board your team does 2 burpees each, bag in hole five other team 10 burpees. Remaining PAX do group exercises while they wait.
Lots and lots of burpees done by both teams!! Played for 2 rounds.

MARY:
Ring of Fire round of Mary.

ANNOUNCEMENTS:
Street cleaning Sat, 7am Sparta
Cornhole tourney Sun at 11
Veterans Day fundraiser Fri, Nov 11
The Grunt Sat, Nov 12

COT:
1 F is for fitness which we all did this morning.
2 F is for fellowship which we also did playing Cornhole
3 F is for faith. Today we all proved we could do a lot, a whole lot of burpees. Now we need to get signed up for Veterans Day fundraiser! If each of us raise $100, that would be $600 raised just this morning for Veterans! Giving back to the veterans that have served our country!!

DATE: 2022-10-28
AO: Patriot
Q: Big Short
PAX: bogey, Bone, citrus, Einar Olsen, Flipper, Ice Tea, Lazlo, Lucius, Maguire, Maj. Payne, My Space, Old Bay, Patchouli, Shake ‘N’ Bake, Undertow, Wallace FNGs: Planer from Hampton Roads joined for the morning.
COUNT: 18
WARMUP: the normal routine of side straddle hops, etc., etc., etc. and a fellowship half lap.

THE THANG: PAX divided into three groups. Each group did four rounds of exercises, with a lap around the track after each round.

Round 1: 50 mercans, 40 dips, 30 flutter kicks

Round 2: carry 2 PAX to the opposite sideline and back, 50 shoulder taps, carry 2 other PAX to the opposite sideline and back.

Round 3: 50 dips, duck walk to the opposite sideline and bear crawl back, 25 burpees.

Round 4: 50 squats, 40 mercans, 30 mountain climbers

MARY: various ab and back exercises

ANNOUNCEMENTS: Old Rag hike tomorrow, Cornhole tournament on Sunday, The Grunt in a few weeks and Old Bay’s birthday ski trip in March or thereabouts.

COT: shout out to Roadkill, Elvis, Spokes and Brown Bag for their upcoming crazy endurance race events. They are training hard and we wish them well.

DATE: 2022-10-26
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Stewie, Tron
FNGs: None
COUNT: 5
Warm up:
Arm circles
Michael Phelps
Wind Mills
Cherry Pickers
High knees
Butt kickers

The Thang:
Repeat set X2:
Merkins with shoulder taps use bench
Big boy sit ups w/coupon
Curls
Over head triceps w/kick stand w/coupon
Squat w/coupon
Merkins – regular
High Plank-shoulder-knee taps+merkin
Suit Case Carry 50 yd (switch hands at 25yd)
Rifle Carry 50 yd

Stretch PAX Mix

COT: Coffee time. Recovery goals!

Announcements: 2nd Brewrun TBD, Grunt 11/12, Aerie 1 year anniversary

DATE: 2022-10-26
AO: Patriot
Q: Legacy
PAX: Bone, Wedding Singer, Lucius, Maguire, Booking, Lazlo, bogey, CableGuy, My Space FNGs: Grape Ape, The Lawn, Gherkin, Kvetch, Smokey, Wallace
COUNT: 17
WARMUP: SSH, imperial walkers, hill billy, Phelps, Cherry pickers, downward dog
THE THANG: 3x10x2 alternating shoulder taps and mountain climbers, then a modified Meatloaf Massacre: 10 burpees, 20 merkins, 30 yards bear crawls, 40 mountain climbers (10 on a four count)—50 LBCs —interspersed with laps with med balls. with a break for a long wall sit MARY: 50 LBCs
ANNOUNCEMENTS: cornhole, old rag, the Grunt
COT: Leaders use light skillfully! Sometimes leaders need to take the spot light. But, if you are a spot light addict—it may be a problem. Let others shine. F3 uses smart light. SYITG!

DATE: 2022-10-26
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Mr Haand, Purple Rain, Disco, Fish Fry, SPINAL TAP, Median, 3 mile, sticks, Kodiak FNGs: Atache
COUNT: 12
WARMUP: Cherry PIcker, WMH, Chest Press, Curl, triceps extension; Mosey with Burpees and Bear Crawl surprises
THE THANG: Six rounds of 8X20sec Tabatas. Break Dancers, Floor to Ceiling, Jump Squat, KB Swing, Blockies, No Surrenders. MARY: Coupon pull-over variations, body saw
ANNOUNCEMENTS:
COT: All PAX shared one thing they are thankful for