Category: Uncategorized

DATE: 2021-11-11
AO: Highlands
Q: Booking
PAX: Riot, Speedo, 2 percent, Trolley, Jag, Old Bay
FNGs: Hard Knox
COUNT: 8
WARMUP: SSH, Imperial Walkers, Windmills, Cherrypickers,Willy Mays Hayes, Downward Dog, Monkey Humpers,
THE THANG: PAX executed the following coupon exercises at the corners of the soccer field. After each exercise PAX carried the coupon the a different corner of the field and then ran a lap of the field before proceeding to the next interval as follows:

Round 1: 11 overhead presses

Round 2: 11 overhead presses
11 curls

Rounds 3: 11 overhead presses
11 curls
11 kettlebell swings

Round 4: 11 overhead presses
11 curls
11 kettlebell swings
11 leg lifts over coupon

Round 5: 11 overhead presses
11 curls
11 kettlebell swings
11 leg lifts over coupon
11 coupon squats

Round 6: 11 overhead presses
11 curls
11 kettlebell swings
11 leg lifts over coupon
11 coupon squats
11 coupon toe taps

Round 7: 11 overhead presses
11 curls
11 kettlebell swings
11 leg lifts over coupons
11 coupon squats
11 coupon toe taps
11 Derkins

MARY: flutter kicks, LBC, penguin crunches
ANNOUNCEMENTS: Chad 1000 coming up this month, 5k at Olympus on thanksgiving day, 2 PAX attempt to break world record on 3 legged race today at #thegeneral, 2nd F event next Wednesday at Dogwood Tavern
COT: Today honors our veterans by marking 11th hour of the 11th day of the 11th month of 1928 and the end of WW I. Honor our veterans today by asking them to share a story about their journey in the armed services and what was their calling to service. The freedoms we enjoy daily are a direct result of veterans’ service and sacrifice to us and our great country. @oldbay shared his story to the PAX.

DATE: 2021-11-08
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Chile, Sparky, Rocky
FNGs: None
COUNT: 5
Warmup: SSH. Hillbillies. LBAC. Cherry Pickers. WMH. Downdog. Merkins. The Thang:
– Ricky Bobby burpee laps. 50 yard run, each PAX picks an exercise followed by 5 burpees, run another 50 yards and repeat. – Ring of fire
Hold planks and Al Gores while bear crawling or crab walking or lunge walking around and then next round do a burpee and run around. Each PAX picks an exercise to do.

Mary: LBCs, Flutter Kicks, the Motivator, American hammers.

COT: When we are swimming in deep waters, it helps to have strategies like knowing how to equalize the pressure in your ears. When we are figuratively swimming in deep waters (feeling overwhelmed at work or home), it helps to have strategies like prayer, service, exercise, etc to get through.

DATE: 2021-11-11
AO: Patriot
Q: Lucius
PAX: Kodiak, SAAS
FNGs: None
COUNT: 3
THE THANG: Three PAX completed the Chad 1000x, each performing 1000 step ups in the arena.

THE COT: Thank you for joining for this EC workout. Much better to complete it together than alone. Reach out to others who are alone as we enter the holiday season.

DATE: 2021-11-11
AO: Farm
Q: Infinity
PAX: Rocky, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: Imperial Walkers, Beet Pickers, Copperhead Squats, Downward Dog variations, Mountain Climbers, and Chinooks.

The Thang: The following rep schemes match the percent each of the total 19 million veterans alive today served in each conflict.
Five rounds of the following, running too each corner of the field after each round: 1 Balls to Wall for WWII
5 Burpees for Korea
31 OH Claps for Vietnam
41 Squats for Gulf Wars
22 Merkins for Peacetime
Run to next corner

Mary: Alternate btw WWI (knees bent) and WWII (knees straight) sit-ups, 10 at a time until we reach 100.

Announcements: Rocketman is doing his official launch of The Aerie F3 workout group at Gainesville Middle School this Saturday at 0700. Infinity will stop by the Farm at 0630 for anyone interested in carpooling there. Come out and support Rocketman’s launch!

CoT:
Watched the CoT from the 2021 Veterans Day Grunt F3 Convergence: https://www.youtube.com/watch?v=EK-mFsJ_WpQ

DATE: 2021-11-10
AO: Horizon-Ao
Q: Brown Bag
PAX: Kodiak, Jag, 3 mile, Disco, Magoo, Undertow, Poe
FNGs: Attache, Kombucha, Lightspeed
COUNT: 11
WARMUP: SSH, Don Quixote, Cherry Pickers, WMH, Downdog, Cobra,
THE THANG: PAX performed 12 Merkins and 1 Burpee and then went for a run of ~2 miles, stopping periodically for the following sets of Merkin variations, each performed 12x with one burpee to top off each set: (1) Werkins; (2) Peter Parker; (3) Diamond; (4) Traveling; (5) Carolina Dry Dock; (6) Derkins; (7) Incline Merkins; (8) Wheel of Merkin; (9) Tempo Merkins; (10) Hand Release Merkins; (11) Staggered Hands Merkins; (12) Sphinx Merkins; (13) Ranger Merkins; (14) Merkin Jacks (your Q could only do this one 10x after all the other Merkins!!!)
MARY: American Hammer, Flutterkicks, Supermans, Chuck Norris Merkins (Knerkins) + 1 Burpee ANNOUNCEMENTS: Lots of 5ks coming up
COT: I was inspired by @PopFly’s monthly challenge that permits Merkins of any variety to read the F3 Exicon site (https://f3nation.com/exicon-table/) to see what else was out there. It’s good for the mind, body and soul to think about ways to spice things up and look at something you take for granted a different way.