Category: Uncategorized

DATE: 2022-03-22
AO: General
Q: Booking
PAX: 2 percent, Hard Knox, Traveler, Toolbox
FNGs: NIT
COUNT: 6
WARMUP: SSH, Michael Phelps, Imperial Walkers, Cherry Pickers, Wind Mills, Arm Circles
THE THANG: Starting at the 50 yard line PAX bear crawled 10 yards and executed the following movements: 50 yard line- 50 calf raises
40 yard line- 40 body weight squats
30 yard line- 30 plank jacks
20 yard line- 20 merkins
10 yard line- 10 burpees

>From the goal line 80% sprint to other end zone.
Rinse and repeat to above from goal line to 50 yard line.

At the 50 yard line PAX lunge walked 10 yards and performed to following movements:

40 yard line- 40 overhead claps
30 yard line- 30 SSH
20 yard line- 20 WW 1 sit ups
10 yard line-10 mountain climbers

Sprint from end zone to opposite end zone at 80%.

Rinse and repeat from end zone to 50 yard line. At 50 yard line execute 50 dirty dogs and 50 penguin tor taps. Mosey to steps where we performed: 30 dips
20 step ups

MARY: kind of skipped this today…oops
ANNOUNCEMENTS: challenge to visit 8 different AO in 7 days coming up soon. We welcomed FNG NIT
COT: Your best teacher is your last mistake. Learn from the past, Live in the present, Plan for the future.

DATE: 2022-03-17
AO: Freestate
Q: Horshack
PAX: Deagle, CashOnly, Rough Rider, ShowMe
FNGs: Cannoli, Dungeon Master East
COUNT: 7
WARMUP:
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Michael Phelps x 10 IC
– Windmills x 10 IC
– Cherry Pickers x 10 IC

THE THANG:
S Shamrock Superman x 5 sets of 10
T T-Merkin x 2 sets of 10
. ???Zombie Crawl Drag x 1 set of 25 yards (down a muddy hill!_ P Plank Jacks (IC) – 9 Sets of 10
A Air Squat Lucky Jump – 4 Sets of 10
T Thigh Master – 7 Sets of 10
R Rum Runner – 6 sets of 10
I Irish Inch Worm – 3 sets of 10
C Celtic Calf Raise – 10 sets of 10
K King Crab Kicks (IC) – 8 Sets of 10

MARY: No time for Mary

ANNOUNCEMENTS:
– Thirsty 3rd Thursday postponed till next week – Irish Inn will be a zoo – Q – School in late April and Early May over 3 Saturdays

COT:
Reflections on my daughter turning 13, the last teenager of the bunch and how fun parenting has become.

DATE: 2022-03-21
AO: Patriot
Q: Ice Tea
PAX: 2 percent, Big Short, CableGuy, Jag, Lucius, Maguire, Maj. Payne, Roadkill, Shake and Bake, Wedding Singer, Yardbird FNGs: None
COUNT: 12
WARMUP:
SSH, Michael Phelps, Derricks (alternating one-leg toe-touches w/ forward outstretched arms), WMHs, Cherry Pickers and bonus fellowship lap.

THE THANG:
Gorilla Complex—Pax lined-up on goal line with coupons and proceeded to do the following set of exercises redeeming their coupon: Curls for the Girls (8)
Rows (8)
Overhead Presses (8)
“The Thing”/Tricep Extensions (8)
Merkins sans coupon (8)
Run to 50 yd line and back
Wash, rinse, repeat for total of 8 sets

Bataan Death Crawl
Pax lined-up single file on the hash marks, then bear crawled to the opposite end zone Ricky Bobby-style. Last Pax doing 5 burpees and running to front of line. Then we did it back to where we started for a total of 200 yds of fun!

MARY:
LBC, Nolan Ryans, Freddy Mercuries, BBSs & Flutter Kicks

ANNOUNCEMENTS:
1. The nubs add at least 3-4 pounds!
2. Sending our thoughts and food supplies to @Bone who is trapped overseas and is under the weather. 3. Sending same to @Citrus who is at home.

COT:
My VQ and BDQ today! Also my 6-month anniversary with F3. Shout out to @Maguire for introducing me to F3 and #thepatriot. I really appreciate all of you and the inspiration you provide me to continue pushing to be better.

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.