Category: Uncategorized

DATE: 2021-11-08
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Chile, Sparky, Rocky
FNGs: None
COUNT: 5
Warmup: SSH. Hillbillies. LBAC. Cherry Pickers. WMH. Downdog. Merkins. The Thang:
– Ricky Bobby burpee laps. 50 yard run, each PAX picks an exercise followed by 5 burpees, run another 50 yards and repeat. – Ring of fire
Hold planks and Al Gores while bear crawling or crab walking or lunge walking around and then next round do a burpee and run around. Each PAX picks an exercise to do.

Mary: LBCs, Flutter Kicks, the Motivator, American hammers.

COT: When we are swimming in deep waters, it helps to have strategies like knowing how to equalize the pressure in your ears. When we are figuratively swimming in deep waters (feeling overwhelmed at work or home), it helps to have strategies like prayer, service, exercise, etc to get through.

DATE: 2021-11-11
AO: Patriot
Q: Lucius
PAX: Kodiak, SAAS
FNGs: None
COUNT: 3
THE THANG: Three PAX completed the Chad 1000x, each performing 1000 step ups in the arena.

THE COT: Thank you for joining for this EC workout. Much better to complete it together than alone. Reach out to others who are alone as we enter the holiday season.

DATE: 2021-11-11
AO: Farm
Q: Infinity
PAX: Rocky, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: Imperial Walkers, Beet Pickers, Copperhead Squats, Downward Dog variations, Mountain Climbers, and Chinooks.

The Thang: The following rep schemes match the percent each of the total 19 million veterans alive today served in each conflict.
Five rounds of the following, running too each corner of the field after each round: 1 Balls to Wall for WWII
5 Burpees for Korea
31 OH Claps for Vietnam
41 Squats for Gulf Wars
22 Merkins for Peacetime
Run to next corner

Mary: Alternate btw WWI (knees bent) and WWII (knees straight) sit-ups, 10 at a time until we reach 100.

Announcements: Rocketman is doing his official launch of The Aerie F3 workout group at Gainesville Middle School this Saturday at 0700. Infinity will stop by the Farm at 0630 for anyone interested in carpooling there. Come out and support Rocketman’s launch!

CoT:
Watched the CoT from the 2021 Veterans Day Grunt F3 Convergence: https://www.youtube.com/watch?v=EK-mFsJ_WpQ

DATE: 2021-11-10
AO: Horizon-Ao
Q: Brown Bag
PAX: Kodiak, Jag, 3 mile, Disco, Magoo, Undertow, Poe
FNGs: Attache, Kombucha, Lightspeed
COUNT: 11
WARMUP: SSH, Don Quixote, Cherry Pickers, WMH, Downdog, Cobra,
THE THANG: PAX performed 12 Merkins and 1 Burpee and then went for a run of ~2 miles, stopping periodically for the following sets of Merkin variations, each performed 12x with one burpee to top off each set: (1) Werkins; (2) Peter Parker; (3) Diamond; (4) Traveling; (5) Carolina Dry Dock; (6) Derkins; (7) Incline Merkins; (8) Wheel of Merkin; (9) Tempo Merkins; (10) Hand Release Merkins; (11) Staggered Hands Merkins; (12) Sphinx Merkins; (13) Ranger Merkins; (14) Merkin Jacks (your Q could only do this one 10x after all the other Merkins!!!)
MARY: American Hammer, Flutterkicks, Supermans, Chuck Norris Merkins (Knerkins) + 1 Burpee ANNOUNCEMENTS: Lots of 5ks coming up
COT: I was inspired by @PopFly’s monthly challenge that permits Merkins of any variety to read the F3 Exicon site (https://f3nation.com/exicon-table/) to see what else was out there. It’s good for the mind, body and soul to think about ways to spice things up and look at something you take for granted a different way.

DATE: 2021-11-10
AO: Patriot
Q: Big Short
PAX: Bone, Booking, CableGuy, Fish Fry, Flipper, Infinity, Lucius, Maj. Payne, Old Bay, Roadkill, Shake and Bake, Speedo, Spokes FNGs: Pierogi (visiting from Cary, NC)
COUNT: 15
WARMUP: The Patriot standard of side straddle hops, imperial walker, little bitty arm circles, cherry pickers, willie mays heys, downward dog and cobra kai.

Then ran 50 yards, stopping every 10 yards for alternating sets of 2 mercans and 2 body-weight squats. Ran back 50 yards, stopping every 10 yards for alternating sets of 5 mercans and 5 body-weight squats.

THE THANG: four sets of 40-yard murder bunnies, four 20-rep coupon exercises and a lap around the track.

First set: murder bunny to the 10 yard line and do 20 shoulder presses; murder bunny to the 20 yard line and do 20 coupon squats; murder bunny to the 30 yard line and do 20 shoulder presses; murder bunny to the 40 yard line and do 20 coupon squats; rifle carry back to the goal line; run a lap around the track.

Second set: same, except the coupon exercises were atlas shrugs and jump overs.

Third set: same, except the coupon exercises were curls and kettle bell swings.

Fourth set: same, except the coupon exercises were dercans (mercans with feet on the coupons) and leg lifts over the coupons.

MARY: LBCs, toy soldiers and flutter kicks.

ANNOUNCEMENTS: too many to remember . . . just keep your eyes on this channel and the F2 channel

COT: Tactical advice on dealing with tricky situations overseas from USMC legend Lewis “Chesty” Puller: “If they give you any s**t, level the place.”