Category: Uncategorized

DATE: 2021-10-15
AO: Atlantis
Q: Riot
PAX: Infinity, Deflator, Rogue
FNGs: None
COUNT: 4
WARMUP:

Side straddle hops – 15
Cherry pickers – 10
Hillbilly Walkers – 15
Windmills – 15
Michael Phelps – 20

THE THANG:

Mosey to pier
Mirkens – 15
Mountain climbers – 20
Squats – 25
Arm claps – 20

Mosey to stairs

Rules of the game:
Each Pax takes turns pulling cards. Numbered cards mean all pax must run the stairs the number of times corresponding to the number pulled (ex: pull a six, go up and down 3 times etc…). For face cards, Ace – 10 count. King – Pax pulling the card does 10 burpees all other pax plank. Queen – Pax pulling card planks all other pax do 10 burpees. Jack – all pax do 20 squats.

Mosey back with a 20 second plank-o-rama

MARY:

American hammers – 20
LBCs – 20
Freddy Mercuries – 20
Flutter kicks – 20
Downward dog into Cobra Kai

ANNOUNCEMENTS: N/A
COT: Three months ago, YHC didn’t believe that something like F3 could exist (free? all volunteer???) and certainly didn’t think he would be out here in the gloom running up and down stairs at 6am. Now, I can’t imagine life without it. I’m grateful for the impact it has had and I look forward to SYITG.

DATE: 2021-10-15
AO: Patriot
Q: CableGuy
PAX: Bone, Lucius, My Space, Lazlo, Shake and Bake, Fish Fry, Maguire, Flipper, Terminal, Wedding Singer, 2 percent, Ice Tea, Big Short FNGs: None
COUNT: 14
WARMUP: SSH, Cherry Picker, WM Hayes, Arm Circles, Down Dog/Cobra Kai/Child’s Pose, Fellowship lap
THE THANG: Pax form two teams for four rounds of the following. Teams were challenged to start and finish each exercise together … take turns leading/counting: 50 Body Weight Squats
40 Big Boy Situps
30 Merkins
20 Bonnie Blair’s
10 Burpees, Clap required
400M run
MARY: LBC, Toy Soldier, American Hammer, Burpees
ANNOUNCEMENTS: Cornhole 10/23, Grunt 11/6
COT: Unleash the power of the person next to you. We started it today by making this workout about getting the team through it, taking turns leading with the Pax beside you. In your family, professional setting, etc focus on helping others unleash their potential.

DATE: 2021-10-15
AO: Horizon-Ao
Q: Brown Bag
PAX: sticks, Old Bay, Maj. Payne, Undertow, Kodiak, Magoo
FNGs: Attache
COUNT: 8
WARMUP: SSH, Imperial Walker, Don Quixote, Cherry Picker, WMH, LBAC
THE THANG: PAX took a fellowship lap and grabbed coupons. While listening to some tasty Led Zeppelin tracks:
Every 2 minutes on the 2 minutes, PAX performed the following (4 rounds): Alpo x 8, Vertical Chest Press x 12, Coupon Squat x 16, LBC with coupon x 20
Then, every 2 minutes on the 2 minutes, PAX performed the following (4 rounds): Around the World x 8, Derkin with coupon x 12, Lunge with coupon x 16, Russian Twist with coupon x 20 PAX then performed sprints from endline to midfield and back EMOM x 8
MARY: Plank variations for 40 seconds on with 20 seconds of rest (High, Low, Alternating Arms Forward, Alternating Arms to Side, High to Low); Superman x 12 ANNOUNCEMENTS: 11/6 Ruck and upcoming Cornhole Tourney
COT: I’d been feeling a bit down last weekend but coming to F3 three days this week for the first time in a while has lifted my spirits. I am greatly appreciative of the effort everybody gives to get out there and get after it so early, the creativity the Qs put into constructing the beatdowns, and the time everyone, and particularly the F3 leaders (from Nantan to Site Qs), puts into making F3 so special. Thanks to all for helping me get the Led out this Friday.

DATE: 2021-10-14
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, ShowMe, CashOnly
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Merkins, 2 laps w/ karaoke, Cherry Pickers, Frankenstein, Alternating Side Squats, Michael Phelps, Windmills

THE THANG:
The Supervisor, 5 exercises
• Dips (300)
• Squats (450)
• Merkins (300)
• Reverse Crunches (450)
• SSH (600)

Suicide with burpees at every stop (1-2-3-4-5-6-7-8)

5 minutes of led-stretching

MARY:
• Heel Touches x 20 IC
• Outlaw x 20 IC
• Scissors x 20 IC
• Plank-o-Rama
• Reverse Crunches x 20 IC
• Leg Lift Rosalita x10 IC + 10 flutters IC

ANNOUNCEMENTS:
Tomorrow rafting!!

COT:

DATE: 2021-10-09
AO: Basilica
Q: Rambler
PAX: JoelDoolin
FNGs: Milkman, Dive Bar, Bones, Mercury
COUNT: 6
WARMUP: Shuffle to Park, SSH, General Stretch
THE THANG: Long count flutter kicks, fire line with weights around the park, bear crawls with weight movement, 3 team stations of team member 1 run with weight to other side of park (timer) – team member 2 complete exercise. Repeat 3 times. Exercises for three stations included squats, burpees, merkins. MARY: LBCs, Big Boy Sit Ups, penguins, shuffle back to Basillica ANNOUNCEMENTS: Grunt, Hike, Turkey Trot
COT: Individual prayer / reflection by HIM