Category: Uncategorized

AO: LoCo Bulldog

QIC: Shute

The PAX: Rikers, Hoff, Nolan, Bobcat, Bolt, Brisket, Mater, Microchip, Dial-tone, Gigawatt, and CrotchRocket made it out of the fart sack for a WWII style beat down. Lots of mumble chatter means the PAX is really warming up to their logs.

WarmUp: SSH, Michael Phelps, Arm Circles, Cherry Pickers, DD, Cobra Kai

The Thang:

Part 1: Parking log mosey with varied motions

Part 2: Partner up based on height and grab a log. Mosey to soccer field for exercises on each end:

• Shoulder press IC 4ct., on shoulder mosey to other end of soccer field
• Curls, mosey back with log held overhead
• Squat/clean/press IC 5ct., mosey back with log held like battering ram
• On 6 Flutter kicks with log held up IC

Part 3: Snakes in the grass (chains). Split into 2 teams, attach chains to marked logs. 2 man race 50 yards out, around coupon and back. PAX in holding pattern alternate exercises:

• Foxhole
• Tie Fighters

Mary: We got back too early, so we did rows, chest press, and overhead pulls with the logs. Then Microchip led in never ending big boy situps. American hammers and cobra kai stretch to finish.

COT: Be Prepared. Discussed G3L and being prepared from: https://f3nation.com/q/preparedness/.

AO: Virtual

QIC: Infinity

The PAX: 2 Percent, Disco Ball (Crossroads Illinois)

Warm up: Don Quixotes, Cherry Pickers, Air Squats, Merkins, and 90s jog in place.

The Thang:

3 Rounds, 45 sec on, 15 sec off, of the following:

• Single-Leg Glute Bridges, left

• Single-Leg Glute Bridges, right

• Dirty Dogs on elbows, left

• Dirty Dogs on elbows, right

• Back Squats w/coupon

• Coupon Swings

• Good Mornings

• Donkey Leg Kicks on elbows, left

• Donkey Leg Kicks on elbows, right

Mary: Figureheads, Reverse Elbow Plank, American Hammers, and Legs over coupon raises.

CoT: Ephesians 6:11-13 reads

11 Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.

12 For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.

13 Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand.

Taking our Daily Red Pill (DRP) and bricklaying (setting up healthy routines/habits) constitute our “armor”

AO: #FreeState

QIC: @Horshack

PAX: 4 – with @Winston, @CashOnly, @Black Diamond

Warm up:

· SSH x 25 IC

· Windmills x 15 IC

· Imperial Walkers x 15 IC

· Cobra Merkins – hold 4 count IC

· 3 Laps w/ kareoke on the sides

· Squats x 20 IC

· El Capitan x 15 Each Way OYO

· Michael Phelps x 15 IC

· Cherry Pickers x 15 IC

The Thang:

AMRAP, 40 sec on, 20 sec off, of the following:

· Coupon Shoulder Presses

· Alternating Bulgarian Split Squats (on thunderdome)

· Bent Over Coupon Rows

· Squat-Curl-Press with Coupon

· Merkins

· Coupon Lunges, alternating

· Dips on Thunderdome

· Shamrock Lucky Jumps

Supersets: 5 (bottom half rep) -5 (upper half rep) -10 (full rep), of the following:

· Coupon Shoulder Presses

· Bent Over Coupon Rows

· Clean & Jerk

· Merkins

· Crossover Coupon Lifts

· Squats

· Coupon Kettle Bell Swings

· Dips on Thunderdome

Ultimate Frisbee 15 mins – Winston & CashOnly won 4-1

Mary:

· Big Boy Sit-ups x 15 OYO

· American Hammers x 10 IC

· Windshield Wipers x 15 IC

· Reverse Crunches x 20 IC

· Plankorama x 10 – 10 – 10 -10 – 10 IC

· Rodeo Flutters x 10 – 10 – 10 – 10 IC

COT:

• Announcements & Coffeeteria

QIC: citrus

THE PAX: @infinity, @walle (F3Princeton), @pawnstar (DR), and @citrus

THE WARMUP: SSH, Hillbillies, Imperial Walkers, Don Quixote, WMH, cherry pickers, calf stretch, Downward Dog, and scapular pushups

THE THANG:
Stolen liberally from Lazlo’s “Millenials” workout, PAX completed 10 rounds of 50 high knees (in place), 100 reps of an exercise, and 50 buttkickers (in place)

For each round, once any PAX reached 100 reps we were finished. No PAX could be “first” two rounds in a row.

The exercises were (all single count):
1) Merkins
2) Calf raises
3) Lunges
4) Mountain climbers
5) Body weight squats
6) Air presses
7) Shoulder taps
8) SSH
9) Flutter kicks
10) Burpees
Round 10 broke spirits when YHC announced the exercise. YHC then raised them back up with the rep scheme: instead of 100 straight reps, PAX split into two groups. Each group alternated completing 10 total burpees (5 per PAX) while the other group Al Gored, to reach a combined total of 100 reps.

Kudos to @walle for the most relaxing, yet non-recovering, 10 count I’ve ever been a part of.

MARY: um…see round 9, above.

COT: If you’ve been overwhelmed by the pandemic, let’s give ourselves grace to be hopeful again, and pay it forward to your friends and family. We’ve had an unthinkable 12 months with the pandemic, and there is finally a light at the end of the tunnel.

Warm Up

· Side Straddle Hops 25 IC

· Chinooks 10 each way IC

· Merkins 10 IC (3 count down, 1 up)

· Michael Phelps 15 IC

2 Laps (karaoke)

· Willie Mays Hayes 10 IC

· Frankenstein 15 each way OYO

· Windmills 15 IC

· Cherry Pickers 15 IC

The Thang: Playground of Pain – AMRAP (40 on / 20 off) x 3 sets

· Pull ups (lats), Dips, Pull ups

· Bonnie Blairs

· Chin Up (Rows), Decline Merkins, Chin Ups

· Squats

Between each Playground of Pain set:

• 5 x 5 Mountain Climbers with Burpees after each 1-2-3-4-5
• 5 x 5 Mountain Climbers with Burpees after each

  5-4-3-2-1

Mary

· Freddie Mercuries 15 IC

· Little Baby Crunches 25 IC

· Dying Cockroach 15 IC

· Windshield Wipers 15 IC

· Plank-o-rama 10-10-10-10-10 IC

· Rodeo Flutters (mini-outlaws, plus flutters) 10 clockwise Outlaws -10 flutters -10 counterclockwise Outlaws -10 flutters IC

COT: Discussed the recent Atlanta murders, the growth of online porn during the pandemic, and addiction – especially among young men.