Category: Uncategorized

DATE: 2022-10-11
AO: Freestate
Q: Horshack
PAX: Deagle, Cannoli, Butter, ShowMe, Wildcat
FNGs: Brony
COUNT: 7
Warm Up
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 10 IC
• Mountain Climbers x 10 IC
• Plank jacks x 10 IC
• 2 laps with Karaoke on the sides
• Cherry Pickers x 15 IC
• Windmills x 15 IC

The Thang: The Escalator Returns
• Pax repeat a series of exercises, escalating up, per the following. • Burpees are OYO; other exercises are OMC:
a. 5 x Burpee, then a lap
b. Add 10 x Alternating Lunges OMC, then a lap
c. Add 15 x Coupon Curl OMC, then a lap
d. Add 20 x Squat OMC, then a lap
e. Add 25 x Dips OMC, then a lap
f. Add 30 x Upright Rows OMC, then a lap
g. Add 35 x Jump Overs OYO, then a lap

Mary
• Outlaws x 10 each direction IC
• Leg Lift Rosalitas x 20 IC
• Dying Cockroach x 15 IC
• Freddie Mercuries x 15 IC
• American Hammers x 10 IC
• Reverse Crunches x 15 IC
• Travolta Plank-o-rama

Announcements:
• Thirsty F3rd Thursday Oct 20, 6:30p at Irish Inn
• The Grunt – Sat Nov 12 – details TBD

COT:
• My dad, Dave “Pappy” Ritter would have been 90 years old this week. He passed away in 2014. I spent many years of my adulthood thinking of how I would distinguish myself from my father, what I would do differently, etc. After a while, it dawned on me that I was resisting – and not embracing – his wonderful values, attributes, and overall character. His favorite phrase – which is engraved on his gravestone – was “Love is the answer, what’s the question?” Thankfully I woke up before it was too late and spent a lot of great times with my dad and allowed his example, guidance, and love enter my heart.

DATE: 2022-10-11
AO: General
Q: XL
PAX: Yardbird, Hard Knox, Fairweather, Toolbox, Ice Tea
FNGs: None
COUNT: 6
WARMUP: Fellowship Lap over Gate, SSH, Overhead Press, LBAC, Michael Phelps, Imperial Walker, Willie Mays Hays, Cherry Pickers, Downward Dog, Cobra Kai THE THANG: Toss a CornHole beanbag to each 10 yd marker.
Alternated Lunge or Bear Crawl to beanbag. PAX closest to the yardline got to rest, everyone else did 1-10 Burpees (increasing at each yardline). Everyone then did exercises before the next throw, 10 x Merkins at the 10 yd line, 20 x Freddie Mercury, 30 x Squats, 40 x Flutter Kicks, 50 x SSH, 40 Ab (20 Plank Jacks / 20 WWIs), 30 x Squats, 20 x Freddie Mercury, 10 x Merkin (IC) – Finished with 10 Burpees at goal line. Ran a fellowship lap and did 2 rounds of Dips and Derkins. MARY: Flutter Kicks, Dirty Dogs, Merkins
ANNOUNCEMENTS: None
COT: Q has alot of change going on, but is thankful for the Sovereignty of God and his new F3 brothers. Someone in F3 has gone through what you are going through, someone is in it with you, and you are going through something one of your F3 brothers will go through (and need your help with).

DATE: 2022-10-10
AO: Horizon-Ao
Q: Disco
PAX: citrus, Kodiak, Median, Poe
FNGs: Attaché, Gerkin
COUNT: 7
WARMUP: SSH, R Walker, M humpers, C pickers, WMH, worlds great stretch, fellowship lap
THE THANG: 1 group coupons while the other plays the hole on the mosey. Flapjack. 1st Hole – Center circle. Coupon: side step curls
2nd: lacrosse Goal; rows
3rd: back to starting goal; kettlebell swings
Switch from golf to frisbee golf
4th: out; overhead coupon lunge walk
5th: across; Murder bunnies
6th: back; 3 step coupon squat
Switch back to golf
7th: goal; Merkins/gravediggers;blockees
8th: lacrosse goal; t stabilizer, pull throughs
DNF
MARY: x rays, j Lo, flutters
ANNOUNCEMENTS:
COT:

DATE: 2022-10-08
AO: Freestate
Q: Winston
PAX: Butter, ShowMe, Cannoli, Magoo, Disco, Wildcat, Horshack FNGs: Birdman, D&D
COUNT: 10
WARMUP: SSH, bear crawl – crawl bear, etc

THE THANG:

5K loop around the C&O Canal Tow Path, interspersed with burpees, five squats, five merkins. Increase by one burpee every two minutes.

MARY:

Flutters alternating long/slow and short/fast x 40 IC
Breakdancers x 10 IC
Stretching

ANNOUNCEMENTS:
Thirsty F3rd Thursday Oct 20th 6:30p Irish Inn.
Grunt November 12 – details TBD

COT:

DATE: 2022-10-08
AO: Olympus
Q: Pop Fly
PAX: Popeyes, Nano, Lightyear, Zeus, Peanuts, Monk, Rambler, slider, Derecho, Rollingstone FNGs: Red Baron
COUNT: 12
WARMUP: we did

THE THANG: 4 Rounds of:
18x Chinooks
18x Squats
18x Merkins
18x Sit-ups
18x Lunges
1x Blockee
1 Lap with Cinder Block

MARY: flutter kicks, big boys, j-lo’s, pickle pointers, lbcs, Glee’s, No Surrenders

ANNOUNCEMENTS: Bag Packing, Road Clean Up (29 Oct), Cornhole (30 Oct)

COT: 18 reps for the 18 Soldiers who died between 3-4 October during the Battle of Mogadishu. 1 Rep for SGM Bob Gallagher (then SGT). SGM Gallagher was my SGM in Iraq and was awesome. But the scars and wounds (mental and physical) that he carried with him over the years with the Rangers left a mark we couldn’t necessarily see.
(1) a group of men found by a common purpose can achieve anything… just as those Rangers and Delta soldiers did back in 1993 in Mogadishu
(2) everyone is fighting a battle. sometimes we can see it, and sometimes we can’t. a smile a wave a nod can make all the difference to somebody. check in on somebody today.