Author: f3nano

DATE: 2022-02-08
AO: Atlantis
Q: True North
PAX: Bratwurst, Hammerhead, Château (Adrien), Rogue, Infinity, True North FNGs: None
COUNT: 6
WARMUP: 2/8/22 reps alternating between hip thrust, shoulder taps, & box jumps
THE THANG: mosey to stadium for walk up each section of steps, # steps = # reps, decreasing by one until done, then on to next section. rounds of squats, crunchy frogs, burpees, and american hammers, and single count SSH. MARY: 45 seconds of plank
ANNOUNCEMENTS: ARC
COT: pray for patience and understanding, especially before and when you need it, not just after.

DATE: 2022-02-19
AO: Mor-Ruck-Ing
Q: Infinity
PAX: Hightower, Madoff, Shute, Banjo (WV), Rigger, Bobcat, Brisket, Lucius, Gigawatt, Bone, Lazarus FNGs: Trigger (F3 Philly)
COUNT: 13
Rucked over 12 miles stopping to perform the following beat downs: Log Big Boi Sit-Ups (Q: Hightower), Matchstick Factory (Q: Infinity), Unbroken (Q: Banjo WV), and Exorcist Stairs (Q: Lucius).

DATE: 2022-02-19
AO: Mor-Ruck-Ing
Q: Infinity
PAX: Rocketman, citrus, Faceplant, Yardbird, El Camino, Kodiak, Chasqui, CableGuy, Sunshine, Chew Toy, Rambler, Disco, Magoo, SAAS, Ice Tea, Spokes, Gadget, Anchor Man, Hightower, Madoff, Pep Talk, Ape, Shute, Banjo (WV), Rigger, Bobcat, Brisket, Lucius, Gigawatt, Cowher (Wv), Bone, Lazarus, Flame
FNGs: Rocket (F3 Annapolis), Lucky Charms (F3 Annapolis), Trigger (F3 Philly), Bird, Shaft (FNG) COUNT: 39
Rucked over 5 miles stopping to do the following beatdowns: Blue Ridge Balls of Death (Q: Shute), Log Caterpillar (Q: Hightower), Team Coupon Relay, and modified Jacob’s Ladder (Q: both Lucius).

DATE: 2022-02-19
AO: Olympus
Q: Pop Fly
PAX: Rollingstone, Fish Fry, Rambler, Nano, YNAB, Juneau, Joint Chief, Ashe, slider FNGs: None
COUNT: 10
WARMUP: Normal Stuff
THE THANG: Jack Webb. Stadium Stairs, Step Ups, Lap around the High School MARY: Sit Ups
ANNOUNCEMENTS: 2nd F on Wednesday
COT: Be well, do good work, and stay in touch

DATE: 2022-02-19
AO: Freestate
Q: Winston
PAX: Horshack, ShowMe
FNGs: DR Pax “Patten”, FNG Sky, Sherlock, Novocaine, Cannoli, DungeonMaster East COUNT: 9
WARMUP:

25 SSH IC
15 hill billies IC
15 Ozzie Osbournes IC
10 sit throughs IC
2 laps
15 Mountain climbers IC
10 deep alternating lunges IC
10 wind mills IC
10 Cherry Pickers

THE THANG:

The bear went over the mountain

Pax counts off 1s and 2s
1s bear crawl up hill and do three burpees
2s do (Al Gores, flutters, peoples chair) until 1s return
Groups swap after each bear climb

Dora 1/2/3/4 on the field

1s/2s alternate running a lap/completing:
100 merkins
200 dips
300 deep squats
400 LBCs

MARY:
20 Freddie Mercury’s
20 count hollow hold
20 X factors
Bird dog 5x/side
Low plank 10 count count around
20 flutters high
20 flutters low

ANNOUNCEMENTS:
– Thirsty F3rd Thursday postponed until this week (Feb 24)

COT:
– Countarama
– Welcome DR Pax “Patten” from Rocky River, OH (has 8 kids, named after Dick Van Patten, the actor who played the father on “Eight is Enough”
– Naming ceremony for FNG Sky (5 year old Russell Kearby who likes Sky from Paw Patrol) – Namarama
– Patten offered words of wisdom: Keep posting, Watch your six, Support one another, Keep having fun!