Category: Uncategorized

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Supervisor with Q Prep

DATE: 2022-02-10
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Butter, ShowMe, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 9
WARMUP:
SSH, Imperial Walker, Mountain Climber, Shoulder Taps, The Chinoock, Michael Phelps, 2 laps around the blacktop, karaoke on the sides, Cherry Pickers, Frankenstein, Windmills

THE THANG:
9 poker cards (Face), each member starts working out, while the others are running one lap (Supervisor-style), and then joining the Supervisor, who Qs for 25 reps IC. Everyone gets to Q
One recovery lap in between

MARY:
6 Cards, each of the non-Q members Qs one exercise, IC

ANNOUNCEMENTS:

COT:

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Tour de Coupon

DATE: 2022-02-11
AO: Patriot
Q: Maj. Payne
PAX: Poe, Anchor Man, Big Short, Bone, Booking, CableGuy, citrus, Elvis, Fish Fry, Flipper, Ice Tea, Jenner, Lazlo, Lucius, My Space, SubPrime, Sunshine FNGs: None
COUNT: 18
WARMUP: SSH, IW, WMH, Cherry Picker, LBAC (front and rear), Merkins
THE THANG: 2.5 mile jaunt. Pick up coupons when encountered (there were 10). Dips, Step-ups, SSH, Merkins, Pull-ups, SSH, three-jump traveling burpees, and mountain climbers along the way. MARY: THE flutter kick
ANNOUNCEMENTS: ARC, 2/19. GTE 26, Mar 25-27.
COT: F3TheCapital is special – an act of God. We’ve come a long way. Now it’s time to really focus on the mission, which is to plant, serve and grow small workout groups for men to invigorate male community leadership. Let’s now focus on how we can truly lead in our community.

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A Day Without Burpees

DATE: 2022-02-11
AO: Horizon-Ao
Q: Brown Bag
PAX: Kodiak, Disco, 3 mile, sticks, Yardbird, Mr Haand, Vila, 2 percent, Magoo, Old Bay FNGs: Attache
COUNT: 12
WARMUP: SSH, IW, DQ, CP, WMH, LBAC, Downdog/Cobra Kai, Mosey with buttkickers, high knees and skips
THE THANG: (1) PAX line up at midfield and run sprints to endline and back EMOM x8 ; (2) Mosey to discovery entrance to knock out #monthlychallenge (25 steps ups, 25 Big Boys, 25 steps up); (3) Mosey to grab coupons and pair up for Dora (100 Alpos, 200 Derkins, 300 Air Squats), with runners doing some variation of their choice to midfield (e,g, skips, buttkickers, Yves Poll, karaoke, shuffle, high knees, etc.) MARY: Superman, Ring of LBC
ANNOUNCEMENTS: Looking for 2F Q for ARC; Social Distance every Sunday (0530 for Ruckers and 0630 for Runners)
COT: In addition to being National Latte Day it is National Make a Friend Day. It’s easier as we get old to take friendship for granted and for existing friendships to stagnate because of business and distance. I’m grateful to F3 for introducing me to so many new friends.

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Coupons, arms, abs and more….

DATE: 2022-02-10
AO: Highlands
Q: Booking
PAX: Trolley, Katniss, 2 percent, Toolbox
FNGs: Snooze Button
COUNT: 6
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, Down Dog, Cobra Kai, Worlds Greatest Stretch
THE THANG: 3 stations- run between stations 1 and 2, various bear crawls, lunges, karaoke,duck walks, etc between stations 2 and 3, run from station 3 back to station 1.

All exercises 20x

Station 1
Overhead press
Upright row
Blockies (10)
Curls
Chest press
Squats
Kettlebells
Atlas shrugs

Station 2
Plank jacks
Burpees
Merkins
Hand release merkins
Shoulder Taps
Diamond merkins
Toy soldiers

Station 3
WW1
Big boys
Body weight squats
Prisoner squats
Heels to heaven
Protractor
Freddy mercury

MARY: flutters, LBC
ANNOUNCEMENTS: ARC, welcome FNG Snooze Button
COT:”working hard for something we don’t care about is called stress…working hard for something we love is called passion” find your passion. Getting up at 5 am to be here helps get us through the day