Category: Uncategorized

DATE: 2022-02-04
AO: Patriot
Q: CableGuy
PAX: Bone, Ice Tea, Big Short, Lucius, Flipper, Fish Fry, Sunshine, Shake and Bake, Maguire, Maj. Payne, Booking, Wedding Singer, Elvis, Lazlo FNGs: None
COUNT: 15
WARMUP: SSH, Arm Circles, Cherry Pickers, WMH, Down Dog
THE THANG: Rounds of escalating exercises punctuated by a 400M run after each round. We ran about 2.5 miles. The rounds were: 5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: LBC
ANNOUNCEMENTS: So many. Mainly ARC and the Fish Fry polar plunge.
COT: Accountability. Most people don’t know you come out and do this stuff in the rain. We hold each other accountable. Bobby Bowden had a nice take on it: ‘Your reputation is what people say about you. Your character is what God knows about you.’

DATE: 2022-02-04
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Kodiak, Magoo, Old Bay, Poe, Spokes, sticks, Yardbird FNGs: Mr Hand, Attaché
COUNT: 11
WARMUP: M Phelps, ssh, CP, WMHays, D Dog/Cobra
THE THANG:
Slalom – zig-zag jumps, lunge walk, stairs x3
Ski Jump – jump ups, step ups 50 (Monthly Challenge)
Ice Dancing – Carioca, backward run to coupons
Biathlon – rifle carry back across field
Curling – coupon curls, KB swings – 50
Derkins, goblet squats 25
Speed Skating – Bonnie Blairs, Apollo Ohno – 25
Mascots – Seal Claps, Bear Crawl across field
Luge – Inverted Shoulder Taps 40, air squats 25
ANNOUNCEMENTS: ARC in 15 days
COT: Progress, not Perfection. Build a ladder toward your goals.

DATE: 2022-02-04
AO: Sparta
Q: Lightyear
PAX: Gadget, I-Beam, Obadiah, Pop Fly, Roddick, Zeus
FNGs: None
COUNT: 7
WARMUP: SSH, Cherry Pickers, Hairy Rockets, Michael Phelps, oyo stretch
THE THANG: the PAX grabbed their favorite coupon to be by their side throughout todays beatdown! – 3 Min EMOM: 10 goblet squats, 10 coupon merkins, 5 KBS
– 400 m coupon carry
– 4 Min EMOM: 10 Goblet Squats, 10 Coupon Merkins, 5 KBS
– 400 m coupon carry
– 5 Min EMOM: 10 Goblet Squats, 10 Coupon Merkins, 5 KBS
– 400 m coupon carry with a rifle carry around the corners
– 6 Min EMOM: 10 Goblet Squats, 10 Coupon Merkins, 5 KBS
– 400 m coupon carry with a rifle carry around the corners
MARY:
1 x big boy sit up (a bit short on time)
ANNOUNCEMENTS: Arch, should have a 2nd F event soon.
COT: “Courage is doing what you’re afraid to do. There can be no courage unless you’re scared.” – Capt Eddie Rickenbacker, American Fighter Ace, WWI

DATE: 2022-02-03
AO: Olympus
Q: Juneau
PAX: Pop Fly, Sheldon, Maj. Payne, Faceplant, Rambler
FNGs: Rolling Stones (new to region, not to F3)
COUNT: 7
WARMUP: Side-straddle hops, Willy Mays hayes, baby arm circles, cherry pickers, and high knees/butt kickers across the field

THE THANG:
a. DORA: partner up and conduct cumulative 100 hand-release merkins (or merkins that are hand-released as I like to say), 200 squats, and 300 LBCs while your partner sprints to the 50 yard line and back.

Recovery jog to the bleachers to conduct dips, incline merkins, and step ups.

Last but not least sprint to the 10 yard line and backwards jog to the end zone, repeat with the 20, 30, 40, and 50 yard lines.

MARY: round robin of 4 Mary exercises

ANNOUNCEMENTS: see above backblasts

COT: Do onto others as they would like to be done unto them. Do not treat others like you want to be treated but how they want to be treated. Practice empathy with others as each person reacts differently as we see in our children everyday.

Welcome to Rolling Stones who previously was with the Charlotte F3 group.

DATE: 2022-02-03
AO: Highlands
Q: Toolbox
PAX: Old Bay, Booking, Trolley, Radar
FNGs: None
COUNT: 5
WARMUP: run, 50 step ups, run
THE THANG: 5×5 pull ups and hand release merkins, 5×5 flutter kicks and big boy sit ups IC, 25 freddy mercurys, 25 heels to heaven, 50 more step ups, 25 box jumps, 50 bench hop overs side to side, run, pain the lines/karaoke, bear crawl/crawl bear suicides to mid field (murder bears?), mosey to opp side for full field suicides, ring of fire squat pulses while PAX does 3 burpees, ring of fire monkey jumpers while PAX does 3 big boy up ups
MARY: static lunge 10, 10 5 and hands to heaven (picture opposite of heels to heaven) x 25. ANNOUNCEMENTS: ARC, check slack channel for dumb crap F3 does!
COT: Speak Lord for your servant is listening. Sometimes we have to give in to whatever is going on in our lives and give your fears, doubts, concerns up to a higher power. It has been very helpful to stop fighting and move confidently into whatever life brings you. It has helped with staying zen and taking your stress off your shoulders and hearts. Be well Brothers!!

last minute 50 yard all out sprint…despite being ground into a pulp, you still have strength to keep going!