Category: Uncategorized

DATE: 2021-09-27
AO: Loco
Q: Hoff
PAX: Ronaldo, Anchorman, Chris Urban, Bobcat, Leonidas, Shute, Sculls, Fuji, Inglewood, Brisket, Dial-tone, Stiches, Cadaver, Madonna, Gilligan FNGs: FNG-Waterboy, FNG-Halfpipe
COUNT: 18
WARMUP: Side Straddle Hoffs x16 IC, Michael Phelps x16 IC, Cherry pickers x16 IC, Downward dog with calf stretches, Cobra Kai.
THE THANG: Four Corners in the Bulldog Parking Lot, Four Circuits, Forty-Eight Reps of each exercise with a partner and partners could help each other get to 48 combined reps, where some were a total of 48 in-cadence (IC). Mosey or sprint between corners 1-2 and 3-4; and side shuffle between corners 2-3 and 4-1. Forty Minutes of AM-Rounds-AP, so PAX started back at round 1 when they finished all four rounds. Corner 1 (Arms) – Merkins, Dips on Curb, Carolina Dry Docks, Shoulder Taps IC. Corner 2 (Cardio) – High Knees IC , Plank Jacks IC, Mountain Climbers IC, Burpees. Corner 3 (Legs) – Sumo Squats, Calf Raises, Backward Lunge IC, Monkey Humper. Corner 4 (MARY) – American Hammers IC, Freddie Mercury IC, Flutter Kicks IC, WWII Sit Ups. MARY: Included within The Thang
ANNOUNCEMENTS: Year one anniversary events being planned for the end of October.
COT: Events like birthdays and anniversaries can be a great time to pause and reflect. As I reflected on the last year, a year that has included many challenges for all of us, F3 has been one of the bright spots for the last 11 months. My hope is that F3 has been a blessing to those who are coming, and my encouragement is to invite your friends and neighbors to get out and join us in the gloom as we approach the one-year anniversary.

DATE: 2021-09-21
AO: Atlantis
Q: Deflator
PAX: Infinity, Bratwurst, Rogue, Jonathan E. Crittenden, True North FNGs: None
COUNT: 6
Warm up: SSH w/turn, Through the Tunnels, LBACs to Chinooks.

The Thang:
Mosey to the Concrete Benches

Using the concrete benches, perform a pyramid of exercises as follows: 5-7-9-11-9-7-5 reps of the following:
Dips
Derkins
Erkins
Burpee Step-ups

Mosey to the pier

DORA: one partner runs from one end of the pier to the other while trading off with the other partner to complete the following exercises, cumulative total reps: 50 diamond burpees
75 stacking merkins
100-150 palm squats

Mosey back to the starting point

Mary: Bird Dog holds, Rope Climbers, and LBCs.

DATE: 2021-09-25
AO: Farm
Q: Chile
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP:
Grady Corn
SSH
Beet pickers
Willie Mays Hayes
Michael Phelps
Imperial walkers
THE THANG:
AMRAP – BOMBS
B – Burpees x 5
O – Outlaws x 10
M – Merkins x 15
B – Big Boy Sit ups x 20
S – Squats x 25
MARY:
High Plank – 45 seconds
Penguin Crunches
Rosalita
Reverse Crunches
Supermans (Christopher Reeve’s birthday)
PAX Choice/Pass the mike
ANNOUNCEMENTS: Road Cleanup 0730 Sat Oct. 2
COT:
Last week we talked about the Constitution. September 25, 1789 Congress passed 12 amendments to the first ten commonly known as the Bill of Rights. They weren’t ratified until December 15, 1791.

Birthday of poet and artist Shel Silverstein

Listen to the Mustn’t’s

Listen to the MUSTN’TS, child
Listen to the DON’Ts.
Listen to the SHOULDN’TS
The IMPOSSIBLES,
the WON’TS.
Listen to the NEVER HAVES,
Then listen close to me…
Anything can happen, child.
Anything can be.”
– Where the Sidewalk Ends

The Oak and the Rose
An oak tree and a rosebush grew,
Young and green together,
Talking the talk of growing things –
Wind and water and weather.
And while the rosebush sweetly bloomed
The oak tree grew so high
That now it spoke of newer things –
Eagles, mountain peaks and sky.
“I guess you think you’re pretty great,”
The rose was heard to cry,
Screaming as loud as it possibly could
To the treetop in the sky.
“And you have no time for flower talk,
Now that you’ve grown so tall.”
“It’s not so much that I’ve grown,” said the tree,
“It’s just that you’ve stayed so small.”
– A Light in the Attic

DATE: 2021-09-25
AO: Olympus
Q: Joint Chief
PAX: Zeus, Obadiah, Hightower, Rooster, Popeyes, slider, Nano, Joint Chief FNGs: Greg Hayes (FNG), Jin Su (FNG), Tony Hawk, DQ, GoQ,
COUNT: 13
WARMUP: SSH, Michael Phelps, willie Mays, Calf Stretch, Arm circles THE THANG: 4 Stations of exercises Around the track.
#1 25 x Merkins,
#2) 25x Burpees
#3) 25 x Freddy Mercury
# 4) 25 x leg scissor lifts
lift, and game of skill and chance at the end of eah station

Each team of 3 visited each station 4 times, for 100 exercises and ran 1 mile on the track moving to next station MARY: Core Exercise & Superman
ANNOUNCEMENTS: None (Joint Chief forgot, rookie mistake)
COT: Joint Chief gave Thanks for Slider inviting him out to F3 and for the ongoing fellowship and support in F3, and encouraged other men in this group to continue to be models in their family, their community, the nation, and the world

DATE: 2021-09-24
AO: Patriot
Q: Fish Fry
PAX: Brown Bag, Old Bay, Flipper, CableGuy, citrus, Poe, Maguire, Booking, 2 percent, sticks, 3 mile, Lucius, Maj. Payne, Lazlo, Kodiak, My Space, Big Short, Jag, Riot FNGs: Attache’ and FNG Ice Tea
COUNT: 22
WARMUP: Imperial Walkers, Michael Phelps, Copper Kettle Squats, SSH interspersed with demos of the moves THE THANG: Iron Pax week 3the EMOM”.

50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. MARY: Nope
ANNOUNCEMENTS: None
COT: In Ecclesiastes 4:12, the Bible tells us that “though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” The cord symbolizes working together. Whether it be picking up the six, encouraging the person beside you, or providing supportive friendship, this should be a principle that epitomizes how we find strength.