Category: Uncategorized

DATE: 2021-10-26
AO: Delphi
Q: I-Beam
PAX: Zeus, Pop Fly, Rambler, Nano, Dunder, Hoolihan
FNGs: None
COUNT: 7
WARMUP: SSH x 25, Burpees x 5, SSH x 20, Burpees x 4, SSH x 15, Burpees x 3, SSH x 10, Burpees x 2, SSH x 5, Burpee
THE THANG: PAX brought their coupons to the goal line and were instructed to complete exercise until rep count completed or failure, at which point they were to notify group they needed a break. If any PAX needed a break, all PAX stopped exercise and ran to midfield for 25 Big Boy Sit-ups. PAX would run back to coupon and resume exercise count until all reps completed. Once PAX had completed reps, they ran to midfield for 25 Big Boy Sit-ups.

Exercises:
50 x Goblet Squat
50 x Overhead Press
50 x Kettle Bell Swings
50 x Flutter Kick with Coupon in Press Position
50 x Curls

Bonus round: Wall sits and 2 rounds of passing the coupon one end to the other and back

MARY: Yes but no big boy sit-ups
ANNOUNCEMENTS: Waste pickup at #olympus. The Grunt is coming, as well as a backpacking trip and Turkey Trot. COT: Don’t be afraid to humble yourself and ask for help when you need it

DATE: 2021-10-25
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Matthew – Running Man
FNGs: G Force
COUNT: 5
WarmUp: SSHs, Redneck Squats, Rockettes, LBACs with leg raised, Beat Pickers, and Mosey.

The Thang: 21s
Complete 21 total reps of each exercise, starting with 1 of the first and 20 of the second, then 2 of the first and 19 of the second, etc. Sprint 50m between each set 1-20 Merkins
50m Sprint
20-1 Squats
50m Sprint

Observation: We only got to 18 Merkins when we ran out of time.

Announcements: The Grunt convergence will be the first Saturday in November, starting at 0700 in front of the Lincoln Memorial. We will run to each war memorial, do some PT, and share thoughts. Learn more at #thegrunt

CoT: “Our happiness has little to do with the circumstances of our lives and everything to do with the focus of our lives.” – Russell M. Nelson

DATE: 2021-10-23
AO: Basilica
Q: Maj. Payne
PAX: Grease Monkey, Jag
FNGs: The untaggables: Milkman, Baby Ruth, Shank, Mercury,
COUNT: 8
WARMUP: SSH, IW, Hillbillies, Cherry Pickers, Merkins, BWS. Various PAX practiced counting.

THE THANG: Noah’s Ark

Done across the length of the beatdown field. Bear Crawl then 10 x Merkins, Crab Walk then 10 x Dips, Duck Walk then BWS. Alligator Crawls then Carolina Dry Docks.

MARY: LBCs, Plank hold, Flutter Kicks, Freddie Mercuries

ANNOUNCEMENTS: The Grunt! Fellowship at Milkman’s church.

COT: Prayers for those closest to us – our families. Also to those who teach, instruct and heal – teachers, doctors and ministers. Also to those who lead – our president, business leaders and administrators- they need God’s guidance. Also to those who are weak, in trouble or in pain – they need our prayers always. And finally prayers to us who stand together in the gloom – help us to be better fathers, sons, brothers, husbands and co-workers to help make the world a better place. Amen!

Q-School take home sheet: https://docs.google.com/document/d/1_FwTnWMQkC6jIZdQnFhm1nn2G2BePIJpnBy-eUGTUKE/edit

DATE: 2021-10-23
AO: Freestate
Q: Winston
PAX: Riot, ShowMe, CashOnly, Horshack, Deagle
FNGs: Sherlock, Elsa
COUNT: 8
WARMUP:
15 ssh
15 imperial walkers
15 ssh
15 air squats
15 ssh
15 Should tap planks
15 ssh
15 cherry pickers
15 ssh
15 walk outs

THE THANG:
Pax starts at one end of black top and lunge walks 1/3 to come. Performs mirkins. Pax broad jumps to 2/3 and performs LBCs. Bear crawls to other end and performs burpees. Runs to back to start and holds plank until everyone is done. Round 1: 5 of each
Round 2: 10 of each
Round 3: 15 of each
Round 4: 20 of each
Baby shark between rounds
Pax completes
1 burpee
10 ssh
10 air pushes
Repeats until Baby Shark song is over
1 lap around black top skipping between rounds
Pax plays basketball

MARY:
10 reverse crunches
10 leg lift rosalitas
10 lbcs
Plank o rama
Flutters until baby shark song ends

ANNOUNCEMENTS:
Talked about the Grunt

COT:

DATE: 2021-10-23
AO: Aerie
Q: Rocketman
PAX: Gigawatt, Hightower, Bobcat, judo, Renaissance
FNGs: Alpaca
COUNT: 7
Side Straddle Hops x14, IC
Michael Phelps x14, IC
Mountain Climbers x14, IC
Cherry pickers x10, IC

# The Thang

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached.

This is a classic and well-loved base for F3 workouts around the nation, so keep your eyes open for our little friend!

Dora 1:

– 100 merkins
– 200 LBCs
– 300 squats

Dora 2:

– 100 curls
– 200 kettlebell swings
– 300 thrusters

We made it less than 100 thrusters in before the time expired… or any of the Pax, for that matter. In retrospect, lining up 300 thrusters was one of the least intelligent things YHC has done in an F3 Q… ever?

# 6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Penguin crunches
– Flutter Kicks
– Australian Sweat Angels

# CoT

# Announcements

– F3 Blue Ridge region launch and celebration next Friday!
– The Grunt on November 6th! Sounds great.

# Words of Wisdom

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

In other words, what we do here, what we start here, should flow out into the rest of our lives. We should take this time of sweat and discomfort and brotherhood to build us up into better brothers, husbands, and fathers. That is my prayer for each one of you today.