Category: Uncategorized

DATE: 2021-11-22
AO: Farm
Q: Infinity
PAX: Rocky, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, and Michael Phelps.

The Thang:
6 Rounds of the following exercises.
16 Jump squats
21 sec Wall Sit
16 Coupon Cleans/Bent over rows with coupon
21 Band Pull-Aparts
16 Bonnie Blairs
21 Grady Corns

Mary: Supermans, Australian Snow Angels, Sweat Angels, Flutter Kicks, and Penguin Crunches.

Announcements: In lieu of the normal workout this Thursday, we will be holding a Turkey Bowl game of ultimate frisbee with Running Man and Dictator as Q. Meet here at 0800 this Thursday.

CoT:
Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.

DATE: 2021-11-20
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, ShowMe, Butter
FNGs: Sherlock, Chief
COUNT: 7
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Shoulder Taps, 2 laps around the blacktop, karaoke on the sides, Monkey Humpers, Pickle Pointers, Windmills, Cherry Pickers

THE THANG:
Two rounds of 7 exercises. One dribbles a basketball around the blacktop and tries to score. PAX does the exercise until the guy scores. Exercises are randomly picked poker cards. • Round One
o Chuck Norris Merkin
o Shoulder Taps
o Carolina Dry Dock
o Plank Jack
o Incline Merkins
o Dips
o LBCs

PAX in a circle and tries to pass a basketball without dropping it, 35 times o Cannot pass to the one next to you
o Cannot return the ball to the one passed to you
o Catch/pass while jumping

• Round Two
o Bear Crawl
o Merkins
o High Knees
o Smurf Jacks
o Hand Clap Merkin
o Mountain Climber
o Air Pushes

MARY:
Reverse Crunches, Leg Lift Rosalita, American Hammer, Pickle Pumper, Protractor, Flutters

ANNOUNCEMENTS:
Next Thursday Cashonly, Showme and their 2.0s will Q. start at 7am. 12/4 we’ll be cleaning the FreeState’s adopted road

COT:

DATE: 2021-11-19
AO: Sparta
Q: Zeus
PAX: Bluegrass, Lightyear, K-Pop, Rambler, Roddick, Pop Fly
FNGs: None
COUNT: 7
WARMUP: SSH,Cherry Pickers, Michael Phelps, Arm Circles, Downward Dog, Ankle Rolls, Hamstring Stretch, Cobra Kai
THE THANG: B.O.M.B.S.- Partner up. Pax 1 does exercise while Pax 2 travels field. Swap out & continue the exercise until each amount of reps are complete. Exercise & amount and reps are50-Burpees (forward run to 50 yard line & backwards run back) / 100- Overhead Claps (2 leg hop to 30 yard line, same back / 150 – Merkins (Deon Sanders run to 30 and back) / 200 – Big Boyz (forward lunge to 30 & back) / 250 Squats (Bear crawl to 15 yard line and back)
MARY: Several ab exercises including some new ones I’ve never done. The Iron Cross (K-Pop), Bear Crawl Hold (Light Year), The Bear Crawl groovy fist bump / hand slap / Merkin then Crawl Bear back to your spot routine (Pop Fly)
ANNOUNCEMENTS: The Chad 1000 WOD led by Jag at Olympus at 0800. Also Turkey Trot held at Olympus 0800 Thanksgiving morning. A family affair (please bring them out)
COT: When you feel you can’t go on feed off the energy of whoever is going through the same struggle along side you.

DATE: 2021-11-19
AO: Horizon-Ao
Q: 3 mile
PAX: Brown Bag, sticks, Kodiak, Disco, Mayberry, Poe
FNGs: attache
COUNT: 8
Workout (11/19/21)
WARMUP: SSH, Imperial Walkers, arm circles, cherry pickers, WMH, down dog, up dog THE THANG:
Fellowship lap with karaoke butt kickers high knees
Chicken peckers + wall sits * 3
2 groups: 3 sets
Group 1 holds plank or al gore
Group 2 does 10 bonnie blairs IC, 15 merkins, 20 mtn climbers IC DORA with 16 burpees after each set
100 merkins
200 squats
300 LBCs
Bear crawl to 18; mosey to midfield
MARY:
Flutter kicks * 20;

Spelled “LUNAR ECLIPSE” with legs while lying on back (Poe), superman (Mayberry), Freddy Mercury (Disco) ANNOUNCEMENTS: Jennifer Bush Lawrence 5k
COT: following up on 2nd F event this week;; gratitude: for the guys who started F3 and keep it going; for the PAX who show up to workout and help each other with life’s challenges; challenged all PAX to pay it forward and step up in 2022 to do more in F3 – show up to more workouts, Q more, lead an event, etc.

DATE: 2021-11-19
AO: Atlantis
Q: Rogue
PAX: Infinity, Bratwurst, Hammerhead, Rogue
FNGs: None
COUNT: 4
WARMUP: SSH, Willie Mays Hayes, Michael Phelps, LBACs forward/reverse, Good Morning Merkins, x20 THE THANG:
1) Mosey + Peter Parkers, Flutter Kicks, Peter Parkers for a baker’s dozen
2) Mosey + Virtruvian Mans, Shoulder Tap Merkins, Bear Crawls for a baker’s dozen
3) Mosey + 13 stairs up/down, Frankensteins, three-count squats for a baker’s dozen 4) Mosey + Cadence Merkins, Spider-Man Squats, Dog Paddlers for a baker’s dozen MARY: LCBs, Sweat Angels, Low Plank for a baker’s dozen
ANNOUNCEMENTS: Tuesday at Atlantis is on; a thanksgiving 5k and other OTB events – see @Infinity for details
COT: “Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” (I Th. 5:16-18)