Category: Uncategorized

DATE: 2022-11-18
AO: Sparta
Q: Zeus
PAX: Doodles, Peanuts, Obadiah, Nano, Pop Fly
FNGs: None
COUNT: 6
WARMUP: SSH,Michael Phelps, Arm circles, Cherry Pickers, Downward Dog, Frankenstein to 10 yard line and back, high knees to 10 and back, butt kickers to 10 and back, hamstring stretches. THE THANG:
1 minute off 30 second recovery
Four rounds. 2x’s each set.
After each completed all PAX line up on goal line to do the Zeus & Peanut’s SIMMER DOWNS – BURN EM UPS- All PAX line up on goal line. Easy fellowship jog (simmer down) to 50 yard line then full out sprint (burn em up) to opposite goal line. 10 count and return back to first goal line in same fashion.

1st set
Burpee coupon bent over rows
Curls
Standing leg raises w/ coupon hold
Merkins
SIMMER DOWNS BURN EM UPS
repeat

2nd set
8 kettle bell swings 8 Big Boyz
In and Outs on coupon
Flutters hold coupon in air
Hold plank
SIMMER DOWN BURN EM UPS
repeat
MARY: Mary included in the Thang.

ANNOUNCEMENTS: 3rd annual Turkey Trot Thanksgiving 0800 at Olympus. Bring the whole family., Old Bay is hosting a Bowling Fun night December 7th look for details on 2ndF Channel.
COT: Thankful for all of my F3 brothers. I’ve had some weight loss achievements in which I am reaping the benefits of being able to keep up more with the PAX at our beatdowns. Thankful to all PAX who see me and offer their help and push me to go to the next level. A shout out to Popfly who has been on me like spandex to complete workouts and not cheat myself. As I said in my COT sometimes the push stings but it’s necessary in order to get to that next level and I want to publicly out thank you Popfly. I also want to shout out Peanut’s that has been taking out time to workout with me one on one for the past three months on Monday mornings 0530 for an hour and sometimes Sundays after church depending on our schedules. And throughout F3 I have gained really good solid brothers. F3 is certainly a positive environment that uplift men and I am very happy to be a part of you guys. #3YEARSSTRONGANDCOINTING👊🏿

DATE: 2022-11-18
AO: Patriot
Q: Lucius
PAX: 2 percent, Anchor Man, bogey, Booking, CableGuy, citrus, Fish Fry, Flipper, Ice Tea, Jag, Jenner, My Space, Shake ‘N’ Bake FNGs: Slides (DR Austin TX); Smoky (Slack Denier(?))
COUNT: 16
WARMUP: Rolling warm-up included SSH, Don Quioxtes, Cherry Pickers, LBACs, Downward Dog, Cobra Kai, Childs Pose, Moroccan Night Clubs, Michael Phelps, 8-Count Body Builders.

THE THANG:
8 MILE: Ascending ladder of 8-Count Body Builders EMOM, while carrying three light coupons around the track for 1600 meters. This ladder went to 10, resulting in 55 8-counts for all.

BEARMUDA TRIANGLE: PAX split into teams, then bear-crawled the 35 yards between vertices of the Bearmuda Triangle. While rolling 4-6 foot sections of telephone pole. Teams at the vertices rested with rest exercises — BWS, Alternating Shoulder Taps, and Air Presses — then took their turn bear-crawling. Because we had so much fun with the 8-Mile, PAX only had time for 140 yards of bear-crawl.

MARY: Some of the PAX did LBCs and Planks. Others just walked around and chatted.

ANNOUNCEMENTS:
– JBL 5K tomorrow at KOC.
– Turkey Trot on Turkey Day
– Holiday Bowling at America Bowl

COT: As we move into the holiday season, rekindle traditions, and celebrate with family and friends, take time to think about the importance of routines. Routines–physical, mental, and spiritual–help us navigate the holidays. Don’t throw them out on the way to the eggnog bowl. Mindfully maintain and strengthen them, so they can strengthen you.

DATE: 2022-11-18
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
Warm-Up: WMHs, Beet Pickers, Don Quixotes, IWs, Grady Corns, Mtn Climbers, and Downward Dogs.

The Thang: Chest, Legs, & Shoulder exercises
AMRAP variations of the following:
– Merkins
– Squats/Lunges
– Shoulder Press

Included some burpees somewhere in there.

Mary: Flutter Kicks, American Hammers, and Nolan Ryans

CoT:
Doctrine and Covenants section 58, verses 26-28:
“For behold, it is not meet that I should command in all things; for he that is compelled in all things, the same is a slothful and not a wise servant; wherefore he receiveth no reward. Verily I say, men should be anxiously engaged in a good cause, and do many things of their own free will, and bring to pass much righteousness; for the power is in them, wherein they are agents unto themselves. And inasmuch as men do good they shall in nowise lose their reward.”

We are meant to be creatures of action, not to passively wait for something to happen to us. Go out and do good things.

DATE: 2022-11-17
AO: Olympus
Q: Obadiah
PAX: Glee, Peanuts, Nano, Rambler, Hightower, Pop Fly
FNGs: Rollingstone, Doodles
COUNT: 9
WARMUP: SSH, Burpees, Hillbillies, burpees, WMHs, burpees. Cherry pickers, burpees on account of insolence, tardiness, disrespect and unnecessary chatter THE THANG: 30 min mile…

Every lap on the turn

10 burpees
20 Merkins
30 lbcs
40 squats

Modifications were made. On lap 4 at the core corner we got Mary in…flutterkicks, Freddy Mercury, penguin taps, ww2s

MARY:
ANNOUNCEMENTS: Turkey trot
COT: I commend Pathway to Freedom by Alistair Begg to you. It is a take on the criticality of the Ten Commandments and living a free life, unencumbered from slavery to a reckless life or a rigid existence. A well examined life through the lens of the 10 commandments.

DATE: 2022-11-16
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Disco, Gherkin, Mr. Hand, SPINAL TAP, Jag, Median, vplaxico, Kodiak, 2 percent, Jenner FNGs: Atache
COUNT: 13
WARMUP: WMH, Cherry Picker, Don Quixote
THE THANG: 6 X (4×4) tabata.
No Surrender/Shoulder Press; Rollover merkin/KBswing; jump squat/coupon drag/imperial walker/blockie; Dairy Maid/bear crawl, break dancer/coupon jacknife 50 curls
MARY: body saw a la @kodiak, Big boys
ANNOUNCEMENTS: meeting at Audacious Aleworks tonight at 7
COT: Will your grown children be proud of you, and if so, why?