Category: Uncategorized

DATE: 2022-12-18
AO: Mor-Ruck-Ing
Q: CableGuy
PAX: Lazlo, Hightower, Old Bay, Ice Tea
FNGs: None
COUNT: 5
WARMUP: Arm circles and Michael Phelps while moving through Mile 1
THE THANG: Basically the following and we worked the mileage to six including a stop at the northwest boundary stone: Mile 1 incl warmup
Workout 1, Tuckahoe Park, 1.55 mi:
Circle up with packs on for the alternating shoulder tap and mountain climber 10 reps each x five rounds
Workout 2, Minor Hill Park, 2.19 mi:
Rifle carry to top of hill to where it starts to go down
Circle up for:
20 curls
20 kettle bell swings
20 goblet squats
Workout 3, Nottingham Elem. Field, 2.86 mi:
Line up with packs off
Dora 100 merkins with the run to the tree line
Hydrate
Workout 4, back to base of Minor Hill via Ohio and Wmbg, 3.53 mi: Rifle carry to top of hill
Circle up for ring of fire five burpees from high plank
Mary, back to noso or Cherry Hill via Williamsburg / Meridian / Lincoln / Great Falls, 5.6 miles
Depending on time … Into the boundary stone enclosure for Dips, Freddy Mercury, Toy Soldier, LBC MARY: None
ANNOUNCEMENTS: None
COT: None

DATE: 2022-12-19
AO: Horizon-Ao
Q: Booking
PAX: 3 mile, Median
FNGs: Kombucha
COUNT: 4
WARMUP: SSH, Windmills, Cherrypickers, Imperial Walkers, Michael Phelps, Down Dog, Worlds Greatest Stretch, Kobra Kai

THE THANG: Partner Up for the following:

Partner 1: 10 merkins, Partner 2 Lunge walk towards opposite goal line. Switch until you reach opposite goal line.

Mosey to coupons for Dora:

Partner 1 run to mid field
Partner 2 execute the following
Switch

Round 1:
200 Curls
150 Coupon Squats
100 Low Rows

Round 2:
150 Overhead Press
150 Chest Press
150 Leg lifts over coupon (Single Count)

MARY: Flutters, LBC, Toy Soldiers, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: None
COT: Bring your mind back to how blessed you are. There is always something to be grateful for starting with your ability and motivation to come out into the gloom and improve your mind and body!

DATE: 2022-12-16
AO: Horizon-Ao
Q: Fish Fry
PAX: Yardbird, Disco, Kodiak, 3 mile
FNGs: None
COUNT: 5
WARMUP: Imperial walkers, air presses, michael phelps, SSH, abe vagoda’s, willie mays hayes THE THANG:
Moving around a circle of cones festively decorated with Christmas lights, including a gigantic wad of tangled lights, we did the following exercises in 12 days of Christmas fashion.

12 toy soldiers in cadence
11 man makers or burpees
10 box jumps
9 bent over rows
8 dairy maids in cadence
7 curls
6 foot release squats
5 Around the worlds
4 Dips
3 Silver bell swings
Backward run to the 18 and return
1 Squat thruster

MARY: LBCs, shoulder slides, supermans with handcuffs to stretch out those shoulders ANNOUNCEMENTS: GTE35
COT: Thankful for the gift of being able to work out with F3 this year. We aren’t guaranteed health, and we don’t know when we will have to stop due to injury, work, or something else. Every workout is a gift and I am thankful for it.

DATE: 2022-12-19
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Sparky
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Itty bitty arm circles
Beet pickers
Willie Mays Hayes
Run and side shuffle around the soccer fields

THE THANG:
Jacob’s ladder:
Squats and burpees
Rosalitas and flutter kicks
Squats and mericans

Jack Webbs

ANNOUNCEMENTS: wreath cleanup mid-January

COT:
Peter in the New Testament had faith that he could walk on water. His faith wained as he saw the waves and storm, but he still had faith that Christ could save him. Exercise the faith you have, and like muscles, it will get stronger.

DATE: 2022-12-17
AO: Sandlot
Q: Legacy
PAX: citrus, Jag, Maguire, Traveler
FNGs: McCallister, Beaux
COUNT: 7
WARMUP: SSH, Imp Walkers, Hill Billy, Down Dog, WGS, Cobra Kai THE THANG: Fellowship mosey to W-L. Line up on Goal Line. Then…

On the first day of F3-mas, F3 gave us: 1 Burpee and a 10-yard out and back run.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a 20-yard out and back run.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a 30-yard out and back run.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a 40-yard out and back run.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 50-yard out and back run.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 60-yard out and back run.

On the seventh day of F3-mas, F3 gave us: 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 70-yard out and back run.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 80-yard out and back run.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 90-yard out and back run.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 100-yard out and back run.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 110-yard out and back run.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 120-yard out and back run.

Mosey back (basketball court)
MARY: LBCs, Nolan Ryans
ANNOUNCEMENTS: Coffee at Northside Social…no wait, f$&@ that, DETOUR COFFEE IS AWESOME! COT: If you steal an idea from your leader, is it really stealing?