Date: 2023-10-25
AO: thepatriot
Q: Strange Brew
PAX: Big Short, Boardwalk, Bone, CableGuy, Hobbyhorse, Ice Tea, My Space, Roadkill, Overthrow, The Lawn, Shocker, Spud, Strange Brew, Vila FNGs: None
COUNT: 14
WARMUP: SSH; IW; LBAC; CP; WMH; DD OYO; CK
THE THANG: 4 Rounds – 5 Blockees/10 Thrusters/15 WW III/20 perfect merkins (do not google at work)/25 AB (PAX choice)/lap around track MARY: 20 Nolan Ryans/40 Toy Soldiers
ANNOUNCEMENTS: Q open for Friday/ignite 5K check the channel
COT:. Battle of Agincout fought on this day 1415. It is largely remembered by the famous speech in Shakespeare’s Henry V. The “band of brothers” speech given by Henry prior to the battle. One of the best aspects of F3 is the spirit of picking each other up. When someone is struggling another person is there with encouragement and assistance. I am trying to apply this mindset more widely in my own life.
Trick or Track!
Date: 2023-10-25
AO: apollo
Q: Battleship
PAX: Bluegrass, Juneau, Waze (from Newport News).
FNGs: None
COUNT: 4
WARMUP: SSH, Downward Dogs, WGS, Cobra-Kai’s, 200m light jog
THE THANG: Bobby-Ricky on the track (person in front runs around the track until he catches up with the end of the group, group jogs slowly around track), followed by Sprint 100m, 20 reps of exercise OYO, jog 100m. Exercises completed – Merkins, Flutterkicks, Lunges, Mountain Climbers, Pickle Pounders, Superman’s MARY: Pickle Pushers, American Hammers, Planks, heel touches (on your six) ANNOUNCEMENTS: GTE Dec 2, Veterans Day CSAUP at the Capitol
COT:Pray for those in leadership, in order that we may lead a peaceful and quiet life. 1 Tim. 2:2
Back and Forths
Date: 2023-10-25
AO: thefarm
Q: Kaboom
PAX: Infinity, Squatter, Sparky, Matthew – Running Man, Gekko (Keith Capp) FNGs: None
COUNT: 6
WARMUP:
(1) Neck rotation
(2) Shoulder rotation
(3) Back stretch (Arms to the front)
(4) Shoulder Stretch
(5) Hip rotation
(6) Knee rotation
(7) Ankle rotation
(8) Beet pickers
(9) Side Straddle Hop
(10) Mosey around the field
THE THANG:
(1) Close Squats (3 sets)
(2) Diamond Pushups (3 sets)
(3) Mosey to the other side of the park
(4) Standing Lunges (3 sets)
(5) Incline Push Ups (3 sets)
(6) Mosey to the other side of the park
(7) Jump Squats (3 Sets)
(8) Bench Dips (3 Sets)
(9) Mosey to the other side of the park
(10). Butt Kicks (3 Sets)
(11). Short Bridges (3 Sets)
MARY:
(1) Flutter Kicks
(2) American Hammer
(3) Rositas
(4) Penguin
(5) Rope Climber
(6) Complex Exercise (Forgot the name 🙂 )
ANNOUNCEMENTS:
Street Clean Up on Saturday – Families welcome – Wear Pants
COT:
Thought of the Day – I love reading Marcus Aurelius’ Meditations every so often. In the first chapter he talks about lessons he learned and in it he talks about the lesson he remembers from his first teacher – Not to support this side or that is chariot racing, this fighter or that in the games. I think about it – if you just watch any human endeavor without picking a side, you will enjoy it. You will find yourself looking for and celebrating excellence instead of being on a emotional rollercoaster because the side you pick is winning or losing.
Prayer – Dear Lord, thank you for the opportunity to gather together and better ourselves. Help us to truly listen to one and other and always remind us you are in control of this fellowship. Amen
Round and round we go
Date: 2023-10-25
AO: theaerie
Q: Lonestar
PAX: Brass Monkey, Stewie
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below
Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls
Jump squats
Thruster
Lunges across field and back
Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT:
Spoti-fried
Date: 2023-10-25
AO: potomac-rising
Q: Baguette
PAX: FIFA, Promoter
FNGs: None
COUNT: 3
WARMUP:
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.
THE THANG:
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
Gut Busters
Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.
Thunderstruck
Q plays “Thunderstruck” by ACDC while PAX run in place. PAX complete 1 burpee for every “thunder!” that is heard in the song.
Get Low
Performed to the song Get Low by DJ Snake, hold the people’s chair while the song says Get Low over and over again. When the Beat Drops do squats up and down in Cadence with the beat. The song will repeat and you can either repeat this or you can drop to a low plank. Hold the low point of a merkin while the song says Get Low for what seems like a ridiculously Long Time. When the Beat Drops do merkins, if you can.
MARY:
Proud Mary
Performed to “Proud Mary” by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.
ANNOUNCEMENTS:
COT:
Eat less red meat and get that heart pumping daily!
