Category: Uncategorized

DATE: 2022-06-14
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Horshack, Rough Rider, ShowMe, Winston, CashOnly FNGs: Cannoli, Lefty, Onemore
COUNT: 10
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
2x moseys around the blacktop, Karaoke on sides, then butt-kickers Katie Ledecky arm circles – 10 OMC
Frankenstein x 15 OYO out and back
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG:

Coupons
Squats 10x OMC
Curls 10x OMC
Presses 10x OMC
Squats to presses (In cadence) 10x
Jump over (OYO) 12x
REPEAT for three rounds total (insert Playground of Pain between 2nd and 3rd rounds)

Playground of Pain – 5 groups to 5 stations
Bear Crawl (all stations keep going until bear crawl is finished) Australian Pull Ups
Merkins
Step-ups
Dips
REPEAT if time allows

MARY:
Big boy sit-ups x 15 OMC
X-factors x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Flutters x 10 IC

ANNOUNCEMENTS:
Thirsty Thursday at Inn of Glen Echo 6/16 6:30pm

COT:
Naming OneMore (FNG)

DATE: 2022-06-11
AO: Sandlot
Q: Toolbox
PAX: Moneyball
FNGs: None
COUNT: 2
WARMUP: ssh, windmills, hillbillies, imperial walkers
THE THANG: mosey to the general for: thrashed legs, thrashed arms, thrashed core, mosey back with stops for more of the above, and modified 11s MARY: rounds switching between Q and pax Mary exercises
ANNOUNCEMENTS: none
COT: keep coming out to support each other. it’s what brings me back out. keep lifting each other up.

DATE: 2022-06-13
AO: Horizon-Ao
Q: Old Bay
PAX: Kodiak, 3 mile, Mr Haand, Poe
FNGs: Attaché
COUNT: 6
WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:

Fellowship lap
Jumping Spider Merkins – 20
WWII Situps – 20
Farmers Carry to the 50
5 Man-Maker Burpees
Famers Carry back 50
5 Man-Maker Burpees
Double Coupon Shoulder Shrugs – 20
LBCs – 30
Farmers Carry to the 50
Double Coupon Shoulder Shrugs – 20
LBCs – 30
Rifle Carry to the 50
Coupon Curls – 20
Coupon Press – 30
Rifle Carry back 50
Coupon Curls – 20
Coupon Press – 30
Coupon Run to the 50
Coupon Rows
Body Weight Squat
Coupon Run 50
Coupon Rows
Body Weight Squat
Grave Diggers
LBCs
50 yard run
Squats
LBCs
50 Yard Run
Atlas Shrugged
Grave Diggers
Plank walk around the world
Michael Phleps
Body Weight Squats
Plank walk around the world reverse
Farmers Carry to the 50
Coupon Squats
Coupon Swing around the world
Coupon Calf Raises
Chest Press
Famers Carry 50 with Shoulder Shrug Every 4th step

MARY:

Ring of Fire

ANNOUNCEMENTS:

June 18th Convergence
No Father’s Day Ruck
July 2nd – Ruck and Float

COT:

Before the beatdown 3 of the 6 PAX who showed talked about how they almost fartsacked this morning. If we had all made that decision the count would have been 3. Our decisions affect the group as a whole, and our accountability to the group helps push past the fartsack and show up in the gloom.

This is what works about F3

DATE: 2022-06-13
AO: Patriot
Q: Booking
PAX: bogey, My Space, Spokes, 2 percent, Jag, CableGuy, Peanuts, Ice Tea, Legacy, Malware, Shake ‘N’ Bake FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, Willy Mays Hayes, Michael Phelps, Down Dog, Kobra Kai THE THANG:

Dora 1-2-3
Partner 1: Run to 50 yard line 2 burpees
Partner 2 does following exercises then switch
Round 1
100 Merkins
200 WW 1 sit ups
300 Body Weight Squats

Round 2
50 Shoulder Tap Merkins (IC)
100 Heels to Heaven
150 Side Straddle Hops (IC)

MARY: Calf Raises, Dirty Dog, Mule Kicks, Flutter Kicks, LBC, Toy Soldier ANNOUNCEMENTS: Convergence Saturday 7 am Roosevelt Island
COT: Last week of School as parents we need to remember to spend as much time with our young kids during the summer as they are only young once!

DATE: 2022-06-13
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Chile, Red Hot, Infinity
FNGs: None
COUNT: 5
WARMUP:
Beet pickers
Calf raises
Don Quixote
Side straddle hops

The THANG:
Tabada:
Arm circles
Bonnie Blairs
LBCs

Run to next corner of field,
Tabada:
Grady corn
Lunges
Big boy sit-ups

Run to next corner of field,
Tabada
Air presses
Squats jumps
Flutter kicks

MARY
Nolan Ryan

COT

We are taught that our circumstances define us. We should “embrace who we really are,” the world says, “and be authentic to our true selves.”

While it is indeed good to be authentic, we should be authentic to our real, true selves as sons and daughters of God with a divine nature and destiny.