Category: Uncategorized

DATE: 2022-12-30
AO: Sparta
Q: Lightyear
PAX: Obadiah, Pop Fly, Hightower, Zeus, Peanuts
FNGs: None
COUNT: 6
WARMUP: SSH until Peanuts arrived, Michael Phelps, cherry pickers, arm circles and circle arms, mosey, and some bear crawls.
THE THANG: with the coup, run to the 25 and do 25 merkins, backwards run to goal line then off to the 50 for squats, backward to the goal line then to the 75 for Mountain Climbers, backwards to goal line and then 100 for 100 SSH. Then pax Mosey’d. Did it all again but with overhead press, curls, calf raises, and LBC. Followed by one more lap. MARY: AH, pickle pointers, pickle pounders, planks.
ANNOUNCEMENTS: grow ruck this spring, lunch is on Hightower. Bring your jacket donations tomorrow morning.
COT: f3 motto- “Leave no man behind, but leave no man where you find him” … always move forward and help those around you move forward. Don’t confuse Excellence with perfection… perfection is unattainable, we can always be better

DATE: 2022-12-29
AO: Highlands
Q: Toolbox
PAX: XL
FNGs: None
COUNT: 2
We made stuff up alternating Q and Pax duties.

DATE: 2022-12-29
AO: Freestate
Q: FIFA
PAX: Butter, Deagle, Horshack, Winston, FIFA
FNGs: Brony
COUNT: 8
WARMUP:
10 SHH
10 Imperial Walkers
10 Cherry Pickers
10 Windmills
12 Willie Mays Hays
5 baby arm circles forward
5 baby arm circles backward
5 big arm circles forward
5 big arm circles backward

THE THANG:
1/4 mi laps, exercises on the corners, coupons moving one corner per lap

Lap 1:
Rifle carry coupon to corner 2, 15 merkins, leave coupon
Jog to corner 3, 20 Carolina DCs
Jog to corner 4, 20 Mountain Climbers
Jog to corner 1, 5 Burpees

Lap 2:
Walk half the end line in recovery, bear crawl 2nd half to corner 2 Dead weight carry coupon to corner 3, 15 squats with coupon, leave coupon Jog to corner 4, 10 lunges, both legs = 1
Jog to corner 1, 5 burpees

Lap 3:
Walk half the end line in recovery, crab walk 2nd half to corner 2, 15 merkins Jog to corner 3, 15 bent over rows with coupon
Rifle carry coupon to corner 4, 15 taint scrapers with coupon, leave coupon Jog to corner 1, 5 burpees

Lap 4:
Walk half the end line in recovery, bear crawl 2nd half to corner 2, 15 small flutters, 15 big flutters Jog to corner 3, 15 reverse crunches
Jog to corer 4, 15 big boy SUs
Murder bunnies with coupon half the sideline towards corner 1, frozen curls 2nd half of sideline, 5 burpees at corner 1

Lap 5:
One 1/4 mi lap

MARY:
15 box cutters
10 outlaw R
10 outlaw L
10 small flutters
10 big flutters
Plank-o-Rama

ANNOUNCEMENTS:
None

COT:
FIFA instructs PAX do what he tells his kids to do each day: Do your best, Be your best

DATE: 2022-12-29
AO: Olympus
Q: Peanuts
PAX: Pop Fly, Zeus, YNAB, Hightower, Rollingstone, citrus
FNGs: None
COUNT: 7
WARMUP: WMH, CPs, MPs, shoulders, merkins, hillbillies, mosey
THE THANG: 1xPax 👩‍🌾 carry up the ramp and back while all other Pax repped it out. Pax rotated in choosing the beatdown. After all Pax had completed 👩‍🌾 carry on Mac and Me Ramp. We switched to stairs. Finish with zig zag on 🏀 goals. MARY: I know her
ANNOUNCEMENTS: coat drive, ruck
COT: Winter has arrived. Pax counts are low. Glad to see all of you this morning. Keep coming out to encourage one another. There is glory in the gloom.

DATE: 2022-12-28
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: Wawa
COUNT: 4
WARMUP: SSh, Michael Phelps, Surrenders, beet pickers, WMH, valve stretch THE THANG:
Four rounds-
25 Mercans
Planks-13- IC
Side planks13 IC
Leg bridges-12 each leg
Squats-12
Lunges-12
Burpees-10

Mary: includes
ANNOUNCEMENTS:
COT:
“Pray as if God will take care of all, act as if it is up to you.” St. Ignatius of Loyola