Category: Uncategorized

DATE: 2022-09-26
AO: Farm
Q: Matthew – Running Man
PAX: Faceplant, Infinity
FNGs: None
COUNT: 3
WARMUP:
Beet pickers
Side straddle hops
Willy Mays Hayes
Arm circles

THE THANG:
Resistance bands
Merkins
Wheelbarrow carry across field
Merkins with bands
Wheelbarrow carry back
Dips
Crab walk across field
Curls with bands
Crab walk back
Squats
Bear crawl across field
Squats with bands
Bear crawl back
Star jumps
Mosey across the field
Shoulder press with bands
Mosey back

MARY:
Flutter kicks

ANNOUNCEMENTS:
Road cleanup Saturday 10/1 7:30am

COT:
Reputation is what men and women think of us; character is what God and angels know of us. Thomas Paine

DATE: 2022-09-28
AO: Patriot
Q: Shake ‘N’ Bake
PAX: My Space, citrus, Maguire, Legacy, bogey, Sunshine, Lucius, Lazlo, Maj. Payne, CableGuy, Anchor Man, Wedding Singer, Wallace, Jenner, Elvis FNGs: GrapeApe (FNG)
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, IBAC, Cherry Pickers, WMH, Downward Dog, Cobra Kai THE THANG:
Fellowship Lap, followed by a ladder
Round 1: 5 Burpees
Run to Other Goal Line and Back
Round 2: 5 Burpees, 10 Coupon Swings
Run to Other 10yd Line and Back
Round 3: 5 Burpees, 10 Coupon Swings, 15 Merkins
Run to Other 20yd Line and Back
Round 4: 5 Burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds Run to Other 30yd Line and Back
Round 5: 5 Burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls Run to Other 40yd Line and Back
Round 6: 5 burpees 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises Run to 50yd Line and Back
Round 7: 5 burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises, 35 Body Weight Squats Run to 40yd Line and Back
Round 8: 5 burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises, 35 Body Weight Squats, 40 Coupon Chest Press

Mosey to the Bleachers

– 20 Dips
– 20 Step-up
– 15 Derkins
– 20 Dips
– 20 Step-ups
– 15 Derkins

MARY: 20 Flutter Kicks, 50 LBC
ANNOUNCEMENTS: Corn hole tournament at the end of the month.
COT: On this day in 1781, the Battle of Yorktown began. This was the last major battle of the Revolutionary War and led to the British surrender. The American Army would not have won this battle were it not for the help of our French and German allies. Much like we couldn’t have completed today’s battle at Yorktown without the aide of our F3 allies. As you head out today, remember that you don’t have to go it alone and you will be more successful when you ask for help.

DATE: 2022-09-24
AO: Olympus
Q: Hightower
PAX: Nano, Peanuts, Popeyes, Zeus, citrus
FNGs: None
COUNT: 6
WARMUP:
Lots of stretching after long round of SSH to warm up in the chilly morning.

THE THANG:
Fellowship jog around LBSS. First stop rear courtyard. Each PAX lead count for 10 squats. Then Ricky Bobby to front side of school for Wall Sit recovery. Then individual sprints to front entrance of school. There we lined up for step ups, each PAX lead count for 20 step ups. Fellowship jog back to basketball courts.
Warmup drills layups, jump shots and free throws. Then set up for 3 on 3 half court. Team 1: Nano, Popeyes, Peanuts
Team 2: Citrus, Zeus, HT
Team 1 got to 7 points first, lots of back & forth scoring.

MARY:
Quick round of flutter kicks.

ANNOUNCEMENTS:
Upcoming Grunt, Sat Nov 12 at 7am starts at Lincoln Memorial.

COT:
Don’t take your partner for granted. All 6 PAX are married, divorce rate is high. Staying married to our partners takes commitment and we can’t take them for granted.

DATE: 2022-09-28
AO: Farm
Q: Faceplant
PAX: Chile, Infinity, Matthew – Running Man, Sparky
FNGs: None
COUNT: 5
WARMUP: 20 SSH, 20 MC, 10 MPhelps, 10 WMH, downward dog, 6 burpees THE THANG:
Jog around the fields

For some, instead of going to the 50 yd, whoever got to the 70 yard line first called the burpees: Bear crawl to 50 yard + 5 burpees
Crawl bear back to end zone + rest
Lunge to 50 yard + 5 burpees
Reverse lunge back + rest
Inchworm walk to 50 yard + 5 burpees
Crabwalk to 50 yard + 5 burpees
Reverse crabwalk

MARY: round robin Mary. LBC, Down dog crunches, rosalitas, flutter kicks, etc ANNOUNCEMENTS: road cleanup 7:30 on Sat. Bring gloves and others COT:”Be the change you wish to see in the World” -Gandhi

DATE: 2022-09-27
AO: Atlantis
Q: Chuck Taylor
PAX: True North, Hammerhead, Boomer, Boomer
FNGs: None
COUNT: 4
WARMUP: worlds greatest stretch; side straddle hops; Don Quixote; tempo merkins; arm circles with leg raise
THE THANG: using the scores of week three of the NFL games coupled with various exercises, mosey around the AO, stopping at various locations and executing the exercise sets as distracted by the scores. It’s that simple. MARY: incorporated into the workout.
ANNOUNCEMENTS: nada
COT: we are a smaller AO so 1) go EH some people and 2) dont sweat Qing. It can be as simple as picking football scores associating each team with an exercise, and executing. It’s about the 3 F’s in the end.