Category: Uncategorized

DATE: 2021-12-10
AO: Atlantis
Q: Infinity
PAX: Rogue, Bratwurst
FNGs: Crate Drop and Hobbes
COUNT: 5
WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: 2xKnee, 2xJab-Cross (right side)
Burpees
2xKnee, 2xJab-Cross (left side)
Burpees

Short mosey

3xUpper-Cut, 2xJab-Cross (right side)
Mountain Climbers, IC
3xUpper-Cut, 2xJab-Cross (left side)
Mountain Climbers, IC

L+R Hook, R Upper-Cut, 2xKnee (right side)
Bonnie Blairs
R+L Hook, L Upper-Cut, 2xKnee (left side)
Bonnie Blairs

2xDuck, 2xJab, 2xUpper-Cut (right side)
Star Jumps
2xDuck, 2xJab, 2xUpper-Cut (left side)
Star Jumps

2xJab-Cross-Knee (right side)
Peter Parker Push-Ups
2xJab-Cross-Knee (left side)
Peter Parker Push-Ups

2xJab, 2xUpper-Cut, Knee, Kick (right side)
CDDs
2xJab, 2xUpper-Cut, Knee, Kick (left side)
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Short mosey

Dips
Merkins
Downdog Crunches

Short mosey

Mary: Australian Snow Angels, Sweat Angels, sit ups w/punch at top, Nolan Ryans, Flutter Kicks, and Side Crunches.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT: “Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn

DATE: 2021-12-09
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop with karaoke on the sides
• Merkins x 15 IC
• Cherry Pickers x 20 IC
• Windmills x 15 IC
• Michael Phelps x 15 IC

THE THANG:
Touring the AO…
• Start with the black top – each one runs a lap while others do o Dips
o Step Ups
o Incline Merkins
o Squats
o Plank
• Mosey to the parking lot
o Suicide at the parking lot
• Mosey to the bottom of the bigger hill
o Each does 1-2-3-2-1 jacobs ladder, while others do
 Shoulder Taps
 Al Gor
 Pickle Pointer
 SSH
 Plank
 
• Suicide at the tennis court
• Mosey to the playground
o Bear crawl while others do
 Step Ups
 Decline Merkins
 Pull ups
 Forward Lounges

MARY:
• Dying Cockroach x 20 IC
• American Hammer X20 IC
• X Factor
• Plank-O-Rama
• Reverse Crunches x20 IC + 10 flutters IC

ANNOUNCEMENTS:
– Next Saturday is a run Saturday

COT:

DATE: 2021-12-09
AO: Olympus
Q: Nano
PAX: Pop Fly, Joint Chief, Obadiah, El Camino, Yard Sale
FNGs: Juno
COUNT: 7
WARMUP: Yes!
THE THANG: 5 rounds of 10 reps of:
Squat jump twists, hand release merkins, sit-up/push-ups, ending with a 10yd run. Once one person finished, everyone sprinted to the 50 yd line regardless of wheee they were.

At the 50yd line the PAX played a came of random cones. Each round started with a burpee and a 60 yr run followed by a bear crawl to the cone of choice. Each cone had an exercise that was done by all. MARY: During the Thang
ANNOUNCEMENTS: Bowling!
COT: pursue each day with purpose!

DATE: 2021-12-08
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
WARMUP

Stacks of SSH to get warm.

THE THANG

Single team Dora, meaning exercise then movement.

Movement for 40 yards:

– Farmer carry two coupons
– Overhead carry one coupon
– Suitcase carry one coupons

Exercises:

– 100 dips
– 200 step ups
– 300 LBCs

6 MoM

We just continued on with the LBCs for some core burn!

COT

The whole thing was a CoT with mumble chatter and discussion throughout!

DATE: 2021-12-09
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
AO: The Farm
QIC: Infinity
The PAX: 2 Percent, Chile, Sparky, Rocky, and Running Man
WarmUp: SSHs, Imperial Walkers, Michael Phelps, Don Quixotes, and Beet Pickers.

The Thang:
Short mosey
Jacob’s Ladder: 6-1, 5-2, 4-3, 3-4, 2-5, 1-6 Air Squats at the bottom, Burpees at the top of the hill, running down and back up each set

Short mosey

5-10s: 5 rounds of
5 Squats
10 sec Al Gore (squat hold)

DORA 1-2-3: Split into two teams, one performs exercises while the other runs 150m, and then swaps places with the other team. Cumulative reps of the following shared between the two teams: 100 Merkins
200 Bonnie Blairs, single count
300 LBCs

Mary: Reverse Plank, Sweat angels, Swimmers IC, Superman Holds, American Hammers, Nolan Ryans, and Elbow Plank.

COT:
“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
–Thomas Edison (1874-1931), inventor of the light bulb

“A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying.”
–B.F. Skinner (1904-1990), American psychologist