Category: Uncategorized

DATE: 2022-05-06
AO: Patriot
Q: Big Short
PAX: Bone, Anchor Man, Booking, CableGuy, citrus, Fish Fry, Ice Tea, Jag, Lazlo, Lucius, Maguire, Mayberry, Old Bay, Shake ‘N’ Bake, Spokes, Sunshine FNGs: FNG “Rainman”
COUNT: 18
WARMUP: Fellowship lap, followed by side straddle hops, imperial walkers, arm circles, cherry pickers, willie mays heys, downward dog, cobra kai and mercans.

THE THANG: From the end zone, murder bunny the length of the field, stopping every 10 yards for coupon exercises: blockees, atlas shrugs, curls, rows and press ups.

Another lap, then rifle carry back to the other side, stopping every 10 yards for coupon exercises: squats, dercans and leg lifts. As part of this, ran to the bench three times for dips.

Jog across the field, and return using combination of lunge walking and bear crawling.

MARY: flutter kicks, toy soldiers, LBCs, Nolan Ryans, donkey kicks and dirty dogs.

ANNOUNCEMENTS: See the various slack channels.

COT: Hydration is important, and what is better hydration than coffee with your fellow F3’ers?

DATE: 2022-05-06
AO: Sparta
Q: Lightyear
PAX: Ashe, Bluegrass, Hightower, Monk, Peanuts, Pop Fly, Zeus FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Cherry Pickers, & 1/2 mile Ricky Bobby
THE THANG: 2.5 rounds (last round half the reps) – 40 Squirrels, 30 knee dips, 20 big boys, 10 double merkin Burpees, then coupon carry around track with a strict rifle carry on the curves.
MARY: PAX choice – Hightower w/windshield wipers, Zeus w/ pick up block arms out thing, Bluegrass w/ Freddy Mercs, Monk w/ Diamond Merkins, Popfly w/ leg rise open mic night, Ashe w/ some type of sit-up into a toes to heaven rolling thing (Hightower named it something), Peanuts w/ Penguin Taps, and YHC with no surrenders. ANNOUNCEMENTS: Memorial Day BBQ and Murph prep
COT: Don’t confuse excellence with perfection. Poor leaders weaponize excellence to think you need to reach perfection… it is simply unattainable. Excellent is about having balance.

DATE: 2022-05-05
AO: Olympus
Q: Rollingstone
PAX: Glee, Monk, Peanuts, Pop Fly, Rambler, Zeus
FNGs: None
COUNT: 7
WARMUP: SSH, Mike phelps
THE THANG: 100 yards of lunges, bear crawl, crawl bear, bobo bear crawl and reverse lung. Then the “rolling stairs” MARY: zeus’s favorite, and a little of everything.
ANNOUNCEMENTS:
COT: life is short, do what makes you happy

DATE: 2022-05-05
AO: Olympus
Q: Rollingstone
PAX: Monk, Pop Fly, Glee, Rambler, Zeus, Peanuts
FNGs: None
COUNT: 7
WARMUP: yep
THE THANG: stuff + Rolling Stairs
MARY:
ANNOUNCEMENTS:
COT: Life is short, don’t be afraid to take chances

DATE: 2022-05-04
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Shake ‘N’ Bake, Kodiak, Poe, Mayberry, Fish Fry, CableGuy, Old Bay, Disco, Mr. Hand, sticks, vplaxico FNGs: attaché
COUNT: 14
WARMUP: WMH, CherryPicker, SSH. GrabCoupons and circle up for The Thang.
THE THANG: Gladiator (timer) carries 2×45 lb plates twice around the arena then leads all in 10 SSHops. All others play with toys (2 heavy bags, bosu, juggling balls, giant crunch ball, jump rope, kettle bell, and lots of concrete coupons). All rotate once Gladiator completes 10 SSHops. MARY: 60 Imperial Walkers; Body Saw of Pain.
ANNOUNCEMENTS: Thank you for joining my double respect Q.
COT: Life is short, don’t sleepwalk through it. Whether your day brings joy, sorrow, relaxation, or total suck, appreciate that you are here, alive, and in the moment.