DATE: 2022-10-24
AO: Patriot
Q: Roadkill
PAX: Flipper, Lazlo, Wedding Singer, Big Short, Maguire, Lucius, Elvis, bogey, citrus, Wallace, CableGuy, Legacy, Bone FNGs: @Smokey, @Willis, @Compass, NC Visitor
COUNT: 18
WARMUP: SSH, IW/HB, CP/WMH, DD/WGS/CK, Little bitty arm circles
THE THANG: PAX split into four groups to rotate among stations. The Graveyard for overhead press, curls, Atlas Shrug, chest press in reps of 20 repeating. The Gallows for pull ups and leg lifts for three sets of 5 each and serving as the timer for all when done. Dante’s stairs for step ups, dips, Derkins, and squats in reps of 20 repeating. The Inquisition to share areas of fear/worry (tricks) and joy/delight (treats) in your life while holding various plank positions. Four total rounds rotating to the next station with 1.25 lap, then 100 yard bear crawl, then 100 yard lunge walk and closing with a lap.
MARY: 30x Big Boy sit-ups, flutter kicks, LBCs. 20x fire hydrants and donkey kicks.
ANNOUNCEMENTS: Train and sign up for the corn hole tournament, The Grunt Veterans Day weekend.
COT: Encouraged PAX to share one’s worries with someone else to get them out in the open and lessen their burden, and to find and make time for those things that bring joy and delight.
Paradise by the iPhone light
DATE: 2022-10-23
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Kodiak, Magoo, Yardbird, Old Bay, Maj. Payne
FNGs: None
COUNT: 5
6.8 through half urban and half trail – Pimmit Run
6 vs 7 hoops
DATE: 2022-10-23
AO: Olympus
Q: Hightower
PAX: Juneau, Jag, 2 percent, Lazlo, Maj. Payne, Nano, Peanuts, Popeyes, Zeus, YNAB, Shogun FNGs: Matador DR PAX
COUNT: 13
WARMUP:
50 cadence SSH, 20 squats to knock the chill off.
Spider climb & stretch up stairs, moving WMH, high knees, walk lunges, merkins, karaoke down the neighborhood, fellowship jog to shake out the legs.
THE THANG:
Quick Paint the Lines, shuffling left and right.
5 burpee’s, then jog across Burke Lake Road.
Ran over to our Adopt a Road sign on Rolling for quick group pic. Circle around Signal Hill, making our way back to Olympus.
Then split the group into 2 teams, yellow penny vs non penny. Played 6 vs 7 half court basketball.
MARY:
Flutter kicks, followed by Big Boy Sit-ups
ANNOUNCEMENTS:
Street cleaning 10/29: 7am at Sparta
Cornhole 10/30
The Grunt 11/12 7am at Lincoln Memorial
2F Weds, Nov 16 Audacious Brewery
COT:
Spread the word of F3, the NYT article & GMA interview has brought more attention. Growth in F3 occurring nationally!
A Beatdown of Chance
DATE: 2022-10-22
AO: Sandlot
Q: Traveler
PAX: citrus, spartan, Boomer
FNGs: None
COUNT: 4
WARMUP: SSH, LBAC, Michael Phelps
THE THANG:
Dice Games!
Rules:
PAX took turns rolling 3 dice. Sum of the dice were the quantity of an exercise that all PAX completed together. Triples = no reps.
Straight = 30 yard bear crawl, then crawl bear back.
Take a lap after every 3 rounds.
Set 1: Merkins, BWS, Flutter kicks, SSH (3x)
Set 2: Box jumps, derkins, Freddie mercuries IC, calf raises (3x)
Set 3. BATTLE ROUND: 1v1 die role. Winner gets to choose between burpees (sum of dice) or sprint 50 yard out and back. Tie goes to both doing burpees.
Then ran through the neighborhood and finished with a big hill sprint.
MARY: Heels to Heaven
ANNOUNCEMENTS: Grunt coming up! Cornhole!
COT: Quote from St. Pope John Paul II: “The person doing the work matters more than the work the person is doing.” Let’s strive to seek God in the people that we encounter rather than thinking about what value we can extra f from them.
Inch Worm it is
DATE: 2022-10-21
AO: Sparta
Q: Lightyear
PAX: Doodles, Zeus, Monk, Peanuts
FNGs: None
COUNT: 5
WARMUP: a little Micheal Phelps, hairy rockets, cherry pickers, Willy Maze Haze, and 1 lap mosey
THE THANG: coupons! Partner workout, partner 1 Rifle Carries coup across the football field then regular carry back while partner 2 does a workout. 2 rounds of each workout for each partner (I.e., partner 1 and 2 get to do merkins twice). Workouts were: Merkins, Big Boys, goblet squats, American Hammers. NEXT, PAX competed three rounds of a the inchworm…. Think Ricky Bobby but in a plank with the last person doing a bear crawl to the front.
MARY: PAX round Robbin – Penguin taps, LBCs, sit ups, Pickle Pointers, in and outs. ANNOUNCEMENTS: road clean up on the 29th
COT: Iron Sharpen Iron … there’s more to the proverb. The process of iron sharpening iron difficult. This process creates sparks and at times can be brutal. Just like we make each other better, it’s not always an easy of comfortable process. Sometimes making one another better will create friction and sparks might fly…get out there, make your fellow man better, and if needed get uncomfortable.
