Category: Uncategorized

DATE: 2021-09-01
AO: Patriot
Q: Maj. Payne
PAX: Bone, Wedding Singer, CableGuy, Big Short, WebEx
FNGs: FNG @Target (pronounced TAR-Jay)
COUNT: 7
WARMUP:
• SSH x 10
• Imperial Walkers x 10
• Little Arm Circles x 10 each Forward and Back
• Copperhead Squat x 10
• Mountain Climbers x 10

THE THANG:
Mosey to sideline:
• Bear crawl across / Crawl bear back (plank until the six arrives) • Crab walk over / Lunge walk back (plank until the six arrives)

Mosey around the track and into the bleachers:
• Step-ups x 10 (IC)
• Derkins x 10
• Dips x 10
• Step-ups x 10 (IC)
• Erkins x 10
• Dips x 10

Mosey to around the track to sideline:
• Ski hops side to side – 30 seconds
• LBC x 40
• Ski hops front and back – 30 seconds
• LBC x 40

AMRAPs – Start on the goal line

5 minute AMRAP Circuit 1: Legs
• 10 yd line 5 x Burpees
• 20 yd line 10 x Lunges
• 30 yd line 5 x Burpees
• 40 yd line 10 x Squats

5 minute AMRAP Circuit 2: Abs
• 10 yd line 10 x Big Boy Situps
• 20 yd line 20 x American Hammers (Hard Count)
• 30 yd line 30 x Freddie Mercuries (Hard Count)
• 40 yd line 40 x LBCs

MARY:
• 25 x Flutter Kicks

ANNOUNCEMENTS: @Bone says this month, unlike last, he’ll organize a 2ndF event — so stay tuned! IronPAX Zero Week this Friday at #thepatriot. 9/11 Stair Climb at Lincoln Memorial 0600 – arrive early 0545-ish. If you’re interested in heading down to the F3 10-year, it’s just 37 days away. We’re organizing clown cars now. Sign up is at: https://f310year.com/

COT: Sad Clown Syndrome is what we fight against in F3 — rescuing others from it, but also ensuring we don’t fall victim as well. Getting too ingrained into a constant routine can allow us to become sad clowns, so we need to be intentional about shaking things up and moving outside our comfort zones. Look for ways to make an impact. Impact occurs through service, so look around and find those opportunities. Look on the 3rdF Slack channel. The Afghanistan refugee influx and Ida are two current events in our world that provide ways to serve others. Or simply lead, and gather others up for a service project. Be that light that others need, and simultaneously protect yourself from SCS (Sad Clown Syndrome)! Aye!

DATE: 2021-08-27
AO: Loco
Q: Bobcat
PAX: Nolan, Leonidas, Madonna, Hoff, Dreamcatcher, Ronaldo, Beaver Nugget, De La Rocha, Banjo (WV), Aragorn, Gilligan, Beast, Bolt, Bobcat FNGs: Refueler, Boone, Gigawatt, Mudder, Stitches
COUNT: 19
Thang
Divide into 2 teams
Team 1 performs one station below while Team 2 runs a lap-12 laps ~ 3 miles • Overhead -coupon presses
• Lunges-coupon on back
• Coupon Chest Presses
• Kettlebell swings
• Coupon jump overs Jump rope-continuous
• Ax swings
• Calf raises (weighted optional)
• Coupon Curls
• Man maker burpees
Ab Circuit circle-20 each
• Plank knees to chest
• Grab the ledge/half big boys-hands out front-touch invisible ledge • Straight leg lifts
• Big boy sit ups
• Freddy Mercuries

ANNOUNCEMENTS:
Busy 2 weeks workouts, 9-11 convergenz, IRONPAX workouts
COT: We all have challenges, tough times- Remember GOD is in control- you are not. Keep a prayerful life and help each other

DATE: 2021-09-01
AO: Burg
Q: Shute
PAX: Flame, Tink, Mater, Bail
FNGs: HandyManny
COUNT: 6
WARMUP: SSH, Michael Phelps, Arm Circles, Cherry Pickers, DD, Lerkins, Cobra Kai, victory lap
THE THANG: Partner up based on height and grab a log. Up then down the levels of the parking garage stopping for: – Shoulder Press
– Squats
– Squat & Press
– On 6 Flutter kicks with log held up
– On 6 Chest Press
– Curls
– Bent over rows
– Bed and Breakfast
All exercises done IC and until a little bit past when the PAX looked there might be mutiny. We wrapped up with burpees.
MARY: A little of everything: Australian snow angels, mountain climbers. WWII situps, Freddie Mercury’s, LBCs.
ANNOUNCEMENTS: 9/11 Stair Climb, Monday’s at potential new AO – details coming soon.
COT: It’s hard working together with logs. One PAX moves too fast, the other too slow. Someone is a little taller or has alligator arms and throws things off. It takes coordination and what seems like more effort; however, it would be a lot harder to lift the log on your own and near impossible to do the exercises. With all that’s going on in the world it is important to work together, even though it may seem hard to sync up, we can accomplish much more as a team. Welcome FNG HandyManny!

DATE: 2021-09-01
AO: Horizon-Ao
Q: Old Bay
PAX: 3 mile, Kodiak, Magoo, Old Bay, sticks
FNGs: Attache
COUNT: 6
NOT A PROFESSIONAL – MODIFY AS NECESSARY

Pandora – I hate commercials, too cheap to pay for full service – Every Commercial – Burpees until it stops

WARM UP: – 6am
Little Bitty Arm Circles
Michael Phelps
NightClub
Finkle Swings- leg swings
Side Straddle Hop
Downward Dog – Cobra
Hank Aarron
Cherry Pickers

The Thang: until 6:30

Coupon-a-cides – thanks @horshack

Coupons & Ladders

10, 15, 20 then a half field run

One
10 – Carolina Dry Docks
15 – Big Boy Situps
20 – KettleBell Swings
Fellowship Run

Two
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Fellowship Run w/ Burpee interruption (2x commercial!)

Three
10 – Hernia – Coupon V Up
15 – Coupon Push Up
20 – Lion Kings
Fellowship Run

Four – thanks to @3mile for tagging in (Q juice lag)
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Fellowship Run

Mary:
Flutter Kicks
LBCs
J Lo
Michael Phelps
Bird Dogs
Hip Raises
Plank Jacks

Announcements:
9/11
Monday 2.0 Fun Football Q by @oldbay at 8am
Coffeteria at Duck Donuts?

Count-o-name-o-rama

COT
F3 can be the eye in the storm of life, regardless of the chaos you may find at work or home, F3 HIMs are a steady constant you can rely on in the gloom.

@F3BatonRouge interacted with @F3nation earlier this week on twitter, be on the lookout for any assistance that may be required for our LA brothers

MOS

DATE: 2021-08-31
AO: General
Q: 2 percent
PAX: Booking, Toolbox, Trolley, WebEx, Lazlo
FNGs: None
COUNT: 6
WARMUP: SSH, Michael Phelps, Moroccan Night Clubs, Willie Mays Hayes, Downward Dog, Kobra Kai
THE THANG: Begin with a loop (ideally single-file line leader style) to simulate the grade, followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades. Modifications: We ran out of time to finish all laps but ended up running 2 miles in total and completed grades 8-12 in a speed round format. We also modified kindergarten and did not add them to each round bc pull ups suck and they’re very hard. Just like my experience in kindergarten.

Kindergarten: pull ups
1st grade: air squats
2nd grade: big boy sit ups
3rd grade: Merkins
4th grade: 2 count alternating lunges
5th grade: Carolina dry docks
6th grade: mountain climbers
7th grade: dips
8th grade: jump squat with a knee slap
9th grade: bonnie blairs
10th grade: calf raises
11th grade: monkey humpers
12th grade: Burpees (OYO)
MARY: None. School bell rang.
ANNOUNCEMENTS: 9/11 stair climb, Iron PAX
COT: @trolley closed us out with a prayer for all who are suffering in Afghanistan, Haiti and those who are affected by hurricane Ida.