Category: Uncategorized

DATE: 2023-01-28
AO: Olympus
Q: Doodles
PAX: Popeyes, Hightower, Juneau, Peanuts, Rambler, Rollingstone, Zeus, slider FNGs: 10-4
COUNT: 10
WARMUP: SSH, cherry pickers, arm circles, world’s greatest stretch, toe touches, dynamic stretches- karaoke, high knees
THE THANG: Divide into teams of 3 and 4. Start at midfield and each team traverse to touch both goal posts and top of bleachers doing each of 5 exercises- lunges, squat jumps, bear crawls, burpee walk (burpee and take 2 steps), merkin chase. Then Mosey same route with your team. Then all together run four 50 yard sprints with intervals of 5 burpees, 10 merkins, 20 air squats and 30 calf raises. And then frisbee, MARY: penguin taps, plank jacks
ANNOUNCEMENTS: grow ruck
COT: Leadership is not about being a superhero. It’s about motivating people to be the best version of themselves.

DATE: 2023-01-27
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket
FNGs: None
COUNT: 3
Warm Up:
1 loop
jump rope
arm circles
high forward kicks
1 leg stand w/leg kicks

The Thang:
Round 1:
Merkins regular x 20
squats thrusters w/coupon x 20
mountain climbers x 10
curls x 30
kettlebell swing x15

Round 2:
Curl coupon across field
Rifle Carry back
Merkin w/shoulder taps x 10
Suicides Bear crawl 15 yd
Big boy sit ups w/coupon x 20
Nolan Ryans x 30

Round 3:
High Plank coupon slide x10
American Hammer w/coupon x 15
Rows L/R x 20
squats x 25
lunges forward x 20

Round 4:
PAX Mix: 20 yd crab walk, burpees, merkins, rifle carry, big boy sit ups, squat

6 MOM:
Baby crunch, V ups, flutter kicks

Stretching
Pax mix

Announcements: Brew-run, Battlefield ruck,
grow ruck.

COT:
Experiences are the seeds out of which wisdom grows.

DATE: 2023-01-27
AO: Horizon-Ao
Q: sticks
PAX: Poe, Jag, 3 mile, Mr Haand, willis, Undertow, Yardbird, Brown Bag FNGs: attache
COUNT: 10
WARMUP: Fellowship lap, ssh, don quixotes
THE THANG:
Flip a coin, Heads is the first exercise, Tails is the last exercise (lots of heads coin flips this morning) One lap / 20 burpees
100 mercans / 100 seal claps
60 second Bonnie Blair’s / 60 second sshs
One lap / sprint back and forth
100 LBC’s / 100 seal claps
30 chicken peckers / 30 American twists
2 minute wall sit / 2 minute plank
60 second burpees / 60 second mountain climbers
Bear crawl under bike rings / 50 step ups
Run up and down stairs 5 times / run around parking lot twice 100 squats / 100 calf raises
10 sets of 1 burpee / 10 sets of 1 jackknifes
2 laps / 2 bear crawls to the 18 and back
Ring of Fire / Jog to midfield and back

MARY: LBC’s, American Hammers, Jackknives
ANNOUNCEMENTS: Super Bowl picks, GrowRuck, coffee
COT: Skill or Luck? Both?

DATE: 2023-01-27
AO: Patriot
Q: bogey
PAX: CableGuy, 2 percent, Bone, Booking, Fish Fry, Flipper, Hightower, Ice Tea, Lazlo, Legacy, Lucius, Maguire, Major Payne, My Space, Tea Party, Wedding Singer, XL, Katniss FNGs: Spuds
COUNT: 20
WARMUP: SSH, Hill Billys, LBACs, Cherry Pickers, WMH, Downward Dog, Cobra Kai

THE THANG:
DMD (Dirty Mac Deuce)
4 rounds of 3 exercises at 12-reps IC each, run a lap between each round.

Round 1
12 Merkins
12 Body weight squats
12 American Hammers
Run a Lap

Round 2
12 Burpees
12 Imperial Squat Walkers
12 Flutter Kicks
Run a Lap

Round 3
12 Hand-release T merkins
12 Forward Lunges
12 Toy Soldiers
Run a Lap

Round 4
12 Chuck Norris/Knerkins
12 Reverse Lunges
12 Mountain Climbers
Run a Lap

The 3B’s: Burpees, Bearcrawls and Batwings
5 burpees, Bearcrawl to the 50yd line, jog back to goal line, 5 burpees, Bearcrawl to the 30yd line, jog backwards to goal line, 5 burpees, Bearcrawl to the 15yd line, Crawlbear back to goal line

Bat Wings (all IC) – hold arms up until recover. 20 LBACs forward, 20 LBACs reverse, hold for 10 count, 20 seal claps, hold for 2 x 10 counts, 20 overhead claps, hold for 2 x 10 counts. Recover.

MARY: 50 flutter kicks

ANNOUNCEMENTS: Super Bowl Squares fundraiser, @FishFry Super Bowl gathering, GrowRuck

COT: Thank you to our very own Nant’an, @Hightower for today’s COT: What has F3 done for you? Bet there’s lots of great stories, right? Flip the question, what have I done for F3? Part of mission statement is to grow male community leadership. We need more guys to unlock themselves to help this AO, this region. My plea for help is to get more of your help, we need your leadership to help grow this region. Please consider taking New Year’s resolution, what can I do to help F3. Hit me up to discuss next steps.

DATE: 2023-01-26
AO: Freestate
Q: Deagle
PAX: Winston, Cannoli, Butter, Wildcat, Dungeon Master (Amon), FIFA FNGs: Brony
COUNT: 8
WARMUP:
• SSH x 25 IC
• Swingbillies X15 IC
• Shoulder Taps X15 IC
• Plank Jacks X15 IC
• Mountain Climber X15 IC
• Hairy Rockets x15 IC
• Michael Phelps x15 IC
• Diamond Merkins x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• 9 exercises, split to two groups, one goes out and back of the blacktop while the other performs exercise. Then switch o bear crawl / Coupon Curls
o murder bunnies / Squats with Coupons
o Wheel Barrel / Upper Press
o Frankenstein / Carolina Dry duck
o Crab-crawl / Plank
o Lunge Walk / Taint Scrapers
o Rifle Carry / High Knees
o El Capitan / Monkey Humpers
o Crawl bear (or forward jumps) / Upright Row

MARY:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Heel touches x15 IC
• X Factor x 15 IC
• Little Mermaid X15 IC
• Scissors X10 IC + 10 Flutters

ANNOUNCEMENTS:
Happy hour tonight
GreenTree orientation next Thursday

COT: