Category: Uncategorized

DATE: 2021-10-05
AO: General
Q: Booking
PAX: petro, 2 percent, Lazlo, Trolley, Toolbox
FNGs: @terminal
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billies, Cherrypickers, Michael Phelps, Arm Circles, Downward Dog, Cobra Kai
THE THANG: Rounds of 21 exercises followed by 1/4 lap (except after round 8) as follows:

Round one: 11 merkins/ 10 LBC
Round two: 11 merkins/ 10 Big Boy Sit-ups
Round three: 11 merkins/ 10 American Hammers

Round four: 11 merkins/ 10 Freddy Mercuries
Round five: 11 merkins/ 10 Body Weight Squats

Round six: 11 merkins/ 10 2 count front lunges
Round seven: 11 merkins/10 SSH
Round eight: 11 merkins/ 10 Seal claps

MARY: LBC/ Flutter Kicks/ Penguin Toe Taps
ANNOUNCEMENTS: Grunt coming up in November monitor Slack as date may change
COT:Importance of self-health. F3 sets a positive tone and foundation for the day and enables us to more effectively manage daily challenges that may lie ahead.

DATE: 2021-10-02
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Sparky
FNGs: Buzz and Jessie
COUNT: 6
WARMUP: Beet Pickers and Don Quixotes
THE THANG: Spent a little over one hour to pick up trash along 1.3 miles of road. Six bags of trash later, we definitely left the roads better than we found them!

DATE: 2021-10-01
AO: Burg
Q: Mater
PAX: Tink, Bail, Sparkler, Supertramp
FNGs: FARVA, COUP
COUNT: 7
WARMUP: SSH X 20 / ARM CIRCLES / MONKEY HUMPERS X 12 / CHERRY PICKERS X 12 / CALF STRETCH / COBRA KAI

THE THANG:
MaryAnne’s Mayhem: Rep-based ARMAP workout; Timer set for 52 minutes 30 seconds. Exercises done in sets of 25 reps. After completion of 25 reps, run 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises:

200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees

MARY: FORGIVE US BABE!

ANNOUNCEMENTS:

COT: Overcome your fears this weekend. GOOD WORK MY BROTHAS!!!

DATE: 2021-10-01
AO: Patriot
Q: Fish Fry
PAX: Kodiak, Riot, Booking, Lucius, Old Bay, Bone, Spokes, Lazlo, Maj. Payne, 2 percent, citrus, Big Short, CableGuy, Maguire, Undertow, Flipper, Brown Bag, Sunshine, Poe, Disco, Mayberry, 3 mile FNGs: None
COUNT: 23
WARMUP: Imperial Walkers, Overhead Claps, Rockettes
THE THANG: 52’30” AMRAP called MaryAnne’s Mayhem (who is this MaryAnne?) Each exercise interrupted after 25 for 25 yard sprint and 3 burpees 200 curls w/ Coupon
175 squats
150 overhead press w/ Coupon
125 kettle bell swings w/ Coupon
100 Merkins
75 thrusters w/Coupon
50 Bonnie Blair’s (both legs =1 rep)
25 Blockees
MARY: Are you kidding me
ANNOUNCEMENTS: Recovery party at Maj Payne’s House tonight at 7p COT: We did it. We did it together, and it was better b/c we did it together.

DATE: 2021-10-01
AO: Patriot
Q: Fish Fry
PAX: Kodiak
FNGs: None
COUNT: 23
WARMUP: Imperial Walkers, Overhead Claps, Rockettes
THE THANG: 52’30” AMRAP called MaryAnne’s Mayhem (who is this MaryAnne?) Each exercise interrupted after 25 for 25 yard sprint and 3 burpees 200 curls w/ Coupon
175 squats
150 overhead press w/ Coupon
125 kettle bell swings w/ Coupon
100 Merkins
75 thrusters w/Coupon
50 Bonnie Blair’s (both legs =1 rep)
25 Blockees
MARY: Are you kidding me
ANNOUNCEMENTS: Recovery party at Maj Payne’s House tonight at 7p COT: We did it. We did it together, and it was better b/c we did it together.