Category: Uncategorized

DATE: 2021-10-11
AO: Loco
Q: Refueler
PAX: Bobcat, Anchorman, Brisket, Leonidas, Salt, Dial-tone, Hoff, Stiches, Gilligan FNGs: Vlasic
COUNT: 11
WARMUP: SSH, High Knees, Butt Kickers, Karaoke
THE THANG:
ROUND 1 Colombian Neck Tie – Mix of Burpee and absolution in 8 count. 1) On your hands 2) Kick out to plank 3) One arm to elbow 4) other arm to elbow 5) one arm straightened 6) other arm straightened 7) leg back to tuck position 8) jump up. Sprint to 1st cone 15 yds out, back home. 1 necktie. Sprint to 2nd cone 30 yds out, back home, 2 neckties. Sprint to 3rd cone 45 yds out, back home, 3 neckties…..up to the 11th cone + 11 neckties and then back down the ladder until 20 minutes.

Round 2 Partner Endurance challenge: Two 150 count exercises (Merkins & Squats). Pax 1 runs out 50 yds and back while Pax 2 knocks out as many reps as possible, Pax 1 then picks up at Pax 2’s count and so forth until both have combined up to 150 reps of each exercise. MARY: Flutter Kicks & LBCs
ANNOUNCEMENTS: 1 Yr Anniversary convergence coming 29 October + 1 Yr Dinner 30 October!
COT: Each of us is either accelerating or in a state of inertia in our Faith, Fitness, marriage, fathering, and so on. If we say we are accelerating, what specifically are we doing that is leading to acceleration? If the answer to that question is not obvious, then you are likely in a state of denial and of inertia and have not “turned pro”. Be men of action and accelerate!

DATE: 2021-10-22
AO: Sparta
Q: Nano
PAX: Nano, Yard Sale, Pop Fly, K-Pop, Bluegrass, Rambler, Hightower, Zeus, Roddick, Ashe FNGs: None
COUNT: 10
WARMUP: SSH, lots of shoulders and back!

THE THANG: Introducing Cindy Bobby, it’s Ricky Bobby with a cinder block that always stays at the head of the line and is passed to the next PAX that makes it to the front. This was the mode of transportation for the entire loop around Sparta.

After a brief explanation, the PAX set off Cindy Bobby style around Sparta stopping at every light pole for either 10 air squats or 20 Bonnie Blairs (single count).

Upon reaching the corner we hit our first station which was Burpee/Frog Hops, 1/2, 3/4… until we need at 11 burpees. On to the next stop.

Stop2: Merkin Convolution: The PAX lined up along the parking lot each on a line for a parking space holding plank. The first PAX turned to face the second PAX they did a merkin together then the first sideways bear crawled to the next PAX and repeated. Each PAX followed behind once the road ahead was clear. We repeated without Merkins at each stop this time facing away from the PAX to work the other direction.

Finally to the final stop at the Sparta mini coliseum for 8 minutes of step ups! Got to get the in for the Chad!!! MARY: Big Boi, Hammer twists, reverse pickles?
ANNOUNCEMENTS: Turkey trot 0800 Thanksgiving day, The Grunt! Nov-6, Adopt a highway 10-30 (Olympus is closed).
COT: We all have great plans and ready to charge ahead but just like with Cindy Bobby and stops at every light pole we always run into roadblocks . When that happens let that shed a light on your problems and use the opportunity to change direction or refine your approach!

DATE: 2021-10-22
AO: Burg
Q: Ape
PAX: Josh Carter, Bail, Ape, Mater, Dunker, Cutter, Supertramp FNGs: Coup, Spliter, Kia
COUNT: 10
WARMUP: Michael Phelps, Arm Circles, Shoulder Stretch, Cuban Press

THE THANG:
EMOM- 30 rounds.
Each lift starts at 10 reps. If you finish the reps before the end of the minute, add 5 reps to the next set. Go until you can’t complete the reps in the given minute. When you fail, move to the next exercise, starting back at 10 reps. If you complete all of the exercises, start from the top again, but with the end number of reps you had last time. EX: If you failed at 25 reps for the merkins during the first pass through, you start and maintain 25 reps for the merkins without increasing reps.

– Merkins
– Bent Over Row
– Sitting Incline Press
– Curls
– Overhead Tricep Extension
– Prayer Press Front Raise
– Back Widows 2 sec hold

MARY:
Heals to Heavens (45 sec)
Step Through Planks (45 sec)
X-men Crunch (12 reps)
Thread the Needle (8 each side)
Stationary Bike (30 sec)

COT:
Be mindful of what you allow in your head. Focus on God.

Colossians 3:2 (NIV)
Set your minds on things above, not on earthly things.

Romans 12:2 (NIV)
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Proverbs 23:7 (NKJV)
For as he thinks in his heart, so is he. “Eat and drink!” he says to you, But his heart is not with you.

The last verse is taken out of context, but just as I’m not a professional, I’m also not a pastor.

DATE: 2021-10-22
AO: Patriot
Q: Booking
PAX: Speedo (Brad Luring), Bone, Lucius, Fish Fry, Jenner, 2 percent, CableGuy, My Space, Big Short, Sunshine, Ice Tea FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Windmill, Cherry Pickers, Willy Mays Hayes, Downward Dog, Kobra Kai
THE THANG: PAX dividend into 6 groups of 2. Each group rotated between 5 stations of exercises while the last group ran the bleachers. Exercises included merkins, American Hammers, big boy sits ups, calf raises, coupon arm curls, body weight squats, mountain climbers, lunges, elevated merkins, coupon overhead press, coupon squats. PAX successfully completed 2 full rounds of each station. MARY: LBC, Flutter Kicks
ANNOUNCEMENTS: The Grunt, Cornhole Tournament, various Thanksgiving Day races around town
COT: Never underestimate the unknown impact you have on kids. Q shared story how he has brought his 2 young boys (7 and 10) to F3 for 2.0 workouts and younger son then on his own led the warmups at his soccer practice, repeating what he saw at F3. Positive influences have great unintended consequences.

DATE: 2021-10-21
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
SSH, The Chinook, Michael Phelps, Imperial Walkers, Side Skating, 2 laps around the blacktop, HK/AK on the sides, Frankenstein, Cherry Pickers, Merkins with Shoulder Taps, Windmills

THE THANG:
10 minutes of EMOM with coupons
• Biceps x15
• Step Ups x10
• Pull Up 15

Coupon-a-side on the blacktop

Second round of 10 minutes EMOM
• Two Side Merkins 8
• Coupon Squats x10
• Dips x10

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Windshield wipers x 20
• LBCs x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Third Thirsty Thursday is tonight 6:30pm
The Grunt has moved to 11/6

COT: