Category: Uncategorized

DATE: 2021-11-12
AO: Atlantis
Q: Riot
PAX: Infinity, Rogue
FNGs: None
COUNT: 3
WARMUP:
20x SSH
15x Michael Phelps
15x Cherry Pickers
15x Willy Mays Hayes

THE THANG:
Mosey
12x Copperhead Squats

Mosey
12x Copperhead Squats
12x Three Count Merkins

Mosey
12x Copperhead Squats
12x Three Count Merkins
12x Carolina Dry Docks

Mosey
12x Copperhead Squats
12x Three Count Merkins
12x Carolina Dry Docks
12x Squats

Mosey
12x Copperhead Squats
12x Three Count Merkins
12x Carolina Dry Docks
12x Squats
12x Derkins

Mosey
12x Copperhead Squats
12x Three Count Merkins
12x Carolina Dry Docks
12x Squats
12x Derkins

Mosey
12x Copperhead Squats
12x Three Count Merkins

MARY:
20x Flutters
20x American Hammers
Plank for 90 seconds
Downward Dog into Cobra…hiss.

ANNOUNCEMENTS: n/a
COT:
Thanks for coming out on a day like today! We’re accountable to ourselves and to each other and that’s what makes us better men. Prayer that we would remember that all weather (be it good or bad) comes from God.

DATE: 2021-11-12
AO: Sparta
Q: Hightower
PAX: Pop Fly, Zeus
FNGs: None
COUNT: 3
WARMUP:
General warm up followed by jog around bus parking lot.

THE THANG:
5 coupons: Block, heavy sandbag, 20# med ball, medium sandbag, 25# med ball At each station perform 10 reps of these 5 exercises with coupon, then rotate: Bent over rows
Curls
Squats
Deadlift
Squat press
Stopping every 3 rounds for fellowship jog around parking lot to dodge the rain Round 2, reduced to 3 coupons: med balls and block, same exercises Followed by fellowship jog around parking to dodge the rain

MARY:
Round the horn Core

ANNOUNCEMENTS:
Thanksgiving Turkey Trot
2F 11/17

COT:
Remembering Why Not? Pushing to new limits and answering that question Why Not. Encouraging other PAX to answer that same question to try new things, lead new events, take more on our n the new year.

DATE: 2021-11-10
AO: Compound
Q: Hightower
PAX: Popeyes, Pep Talk, Madoff
FNGs: Maddoff
COUNT: 4
WARMUP:
On the field for general warm up, then fellowship jog to Parking Deck

THE THANG:
Start at first ramp: 5 merkins, sprint up ramp, followed by 7 burpees Rinse and repeat climbing up the 7 level deck.
Increase Merkins by 5, and decrease burpee by 1 for each level.

MARY:
Jog to turf field by Target. Round of Core exercises, then Ricky Bobbie back to field.

ANNOUNCEMENTS:
Turkey Trot on Thanksgiving morning, 0800 at Olympus
2F gathering Weds, Nov 17 at Dogwood Tavern at 1930

COT:
Why not? Remember you first time coming out to F3, your first Q. Probably thought Why Not? That’s what we need to keep pushing within ourselves and asking others this new year. Let’s push to new limits and answer that question Why Not?

DATE: 2021-11-12
AO: Patriot
Q: Maguire
PAX: Big Short, Booking, CableGuy, Lucius, Roadkill, My Space, Bone FNGs: None
COUNT: 8
WARMUP: SSH, IW, Michael Phelps, LBAC, Cherry Pickers, WMH, Downward Dog
THE THANG: Partner up and Dora. 50 burpees. 100 merkins. 150 single leg lunge. 200 squat. 250 air press while partner is jogging to 40 and back. When finished, walk to other end Zone. Round two is a lot like Round 1 but do it in reverse order starting with 250 air presses. MARY: LBC, flutterkicks, Wedding Singer stretches without Wedding Singer ANNOUNCEMENTS: See Bone
COT: Focus on what you can control. You will be more productive and happy.

DATE: 2021-11-11
AO: Freestate
Q: Deagle
PAX: Winston, ShowMe, CashOnly
FNGs: Lefty
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Merkins, 2 laps around the blacktop, karaoke on the sides, Cherry Pickers, El Capitan, Alternating Side Squats, Michael Phelps, Windmills

THE THANG:
Supervisor with Coupons…
• Curls (400)
• Jump Overs (500)
• Overhead Press (250)
• Windshield Wipers (400)
• Upward Merkins (400)

Jacob’s ladder (5-4-3-2-1)
5 minutes of self-stretching

MARY:
Flutters, Outlaws, Dolly, Travoltas, Dying Cockroach, Reverse Crunches with Scissors

ANNOUNCEMENTS:
Dress up with your F3 shirts this Saturday, we’ll be on YouTube…

COT: