Author: f3nano

DATE: 2022-03-21
AO: Horizon-Ao
Q: Brown Bag
PAX: 3 mile, Magoo, Kodiak, Old Bay, sticks, Mr Haand
FNGs: Kombucha
COUNT: 8
WARMUP: SSH, 20 Merkins, DQ, CP, WMH, LBAC, 20 Merkins
THE THANG: (1) Run one mile; (2) line up on sideline and do suicide (to near edge of penalty area and back, to midway point of field and back, to far edge of penalty area and back, to other sideline and back), 20 Merkins, mosey to end line and do suicide (to goal box and back, to penalty kick line and back, to 18-yard line and back, to midfield and back), 20 Merkins, mosey to sideline and do a suicide, 20 Merkins, mosey to endline and do a suicide.
MARY: 10 plank variations (40 seconds on/20 seconds rest); American Hammer, 20 Merkins, LBCs ANNOUNCEMENTS: N/A
COT: One minute of quiet reflection. With spring upon us, it’s time to think of something in your life that can be renewed (mine is hugging my sons once daily).

DATE: 2022-03-21
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Chile, Louis
FNGs: None
COUNT: 4
WARMUP
Side straddle hops
Beet pickers
Knee holds
Arm circles
Willy May Hays
Calf raises

THE THANG
Jack Webbs (merkins and air presses)
Run to other side of field
Bonnie Blairs and arm circles
Run to other side of field
Burpees and squats
Run to other side of field
LBCs and flutter kicks
Run to other side of field

MARY
Glute bridges

ANNOUNCEMENTS:
April 23 road cleanup

COT:
We can’t change the past, we can only change the present and future.

DATE: 2022-03-16
AO: Compound
Q: Jenner
PAX: Hightower, Pop Fly, Zeus, Roddick, YNAB
FNGs: None
COUNT: 6
WARMUP: Side Straddle Hop x17, Imperial Walkers x17, Arm Circles x17, Michael Phelps x17, Potato Pickers x10, Downward Dog

THE THANG: Moseyed to behind the tennis courts to start off in “England”. Who can name a patron saint of Ireland that was born in Ireland? “St. Patrick”. Wrong, he was born in England. Let’s do 10 burpees OYO. Anyone? Ok, St. Brigid and St. Columba. Let’s do 2 merpees (merkin burpee ladder). At the age of 16, St. Patrick was captured by pirates and taken to Ireland. Let’s do 16 merkins.

Mosey to under the parking garage performing crawl bear down the “wave” hill. Patrick was a slave for 6 years. Perform 6 sets of 6 pull ups on the box pillars against the wall while your partner does Balls to the Wall.

Patrick escaped on a ship back to England so mosey back to England bear crawling up the “wave”. Perform 30 dips and 10 jump squats. Patrick decided to become a missionary and to go back to Ireland and convert the Pagan Celtics.

Mosey back to Ireland crawl bear down the wave and head to the far side of Ireland to the right end goal line. Travel across Ireland converting the pagans. Form a line and the front PAX broad jumps, drops to hold plank, and the next PAX bear crawls up to the front, broad jumps, and holds plank, and repeat all the way down the field.

Patrick became more spiritual and took a position on top of a hill and fasted for 40 days. So run up the hill in the left corner of the field and perform 40 air squats.

Now the legend that St. Patrick drove out the snakes from Ireland is not true. Snakes did not travel through Britain to Ireland when the land masses were connected. But just to be sure, select a PAX to be a snake charmer that starts off with two neon green gloves. The rest of the PAX must run forward on the white lines of the soccer & lacrosse field between the end goal and the 25 yd line and the sidelines and try not to get tagged. The first person to be tagged by the snake charmer takes one of the neon green gloves and becomes a snake charmer. Now, they must chase all the rest of the snakes (PAX) off the field. Once PAX are tagged, they go to the net and continuously jump up and touch the top of the goal. Repeat twice.

MARY: Flutter kicks x35, LBC x50, Penguin Crunches x15

ANNOUNCEMENTS: Shenanigames tomorrow.

COT: St. Patrick dedicated his life to his faith and converted the Pagan Celtics of Ireland. He is well known for numerous stories, wrote two book, and converted a lot of people. In our lives, we should try to help others live right and lead right and it event extends to F3. So go out there and try to head lock some sad clowns and get them out here to F3!

DATE: 2022-03-15
AO: Atlantis
Q: True North
PAX: Deflator, Infinity, Hammerhead, Rogue, True North
FNGs: None
COUNT: 5
WARMUP: 25x SSH, arm circles, box jumps
THE THANG: mosey and 3 rounds of 5x rockstar jumps per person. for each rep, other PAX do reps of merkins/planks/rockstar jumps. mosey to stadium for 2 teams pulling 4 cards of their deck of cards ❤=burpee, ♦=merkin, ♠=squat, ♣=crunch, 🤡=2x the previous. MARY: last 4 cards of the deck
ANNOUNCEMENTS: none
COT: Happy St. Patrick’s Day – one man can change the course of a nation. St. Patrick’s prayer (excerpt): Christ be with me, Christ within me
Christ behind me, Christ before me
Christ beside me, Christ to win me
Christ to comfort me and restore me.
Christ beneath me, Christ above me
Christ in quiet, Christ in danger
Christ in hearts of all that love me
Christ in mouth of friend or stranger.

DATE: 2022-03-20
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Old Bay, Jenner, Trailblazer, Lazlo
FNGs: None
COUNT: 5
WARMUP: Mumblechatter
THE THANG: 7.6 miles in under two hours. Lots of short shuffles. No extraneous beatdowns. MARY:
ANNOUNCEMENTS:
COT: