Category: Uncategorized

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atlantis Spartacus

Date: 2025-06-24
AO: atlantis
Q: O’Captain
PAX: Furlough, Jonathan Wren, True North, Shredder_F3 Jeff City Mo, Homer FNGs: None
COUNT: 6
WARMUP:

Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…

THE THANG:

Rocky steps 2x
Mini rock warm up
Bus drivers
Overhead press

Spartacus

45 sec times 4 rounds

Stations

Dips
Carolina dry docks
Air squats
Lunges
Overhead press
Sprints

MARY:

Heel touches
Mt climbers
Gators
Bows and toes

ANNOUNCEMENTS:

COT:

Story about the joy and play that children bring to us….a reminder that with all the responsibilities and serious things that we have to handle as men to have time for play and being around young people…to stay connected to the freedom of play and the joy from being in the moment. Kids remind us we can’t take ourselves too seriously :).

Tags: atlantis, Furlough, Jonathan Wren, True North, Shredder_F3 Jeff City Mo, Homer

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freestate Ultimate Hurry Tha F Up!

Date: 2025-06-24
AO: freestate
Q: Horshack
PAX: Winston, Pigeon, Mumford, Mark Michael, Deagle, Pink Slip (from Houston), Hot Sauce, One Shot FNGs: 1 One Shot
COUNT: 9
Warm Up:
– SSH x 25 IC
– Swing Billies x 15 IC
– Monkey Humpers x 15 IC
– 2 laps mixing high knees and karaoke
– Low Jacks x 10 IC
– Mountain Climbers x 10 IC
– Shoulder Taps x 10
– Willie Mays Hayes x 5 IC
– Cherry Pickers x 15 IC
The Thang: Grab Coupons and head to Tennis Courts x 9 Pax
– Hurry Tha F Up!! Until 6:25a
– Hold Plank
– Flutter
– Squat
– Curls
– Wall Sit
– Alternating Lunges
– Dips

– Ultimate Frisbee until 6:35a

Mary
– Leg Lift Rosalitas x 20 IC
– Scissors x 20 IC
– Box Cutters x 10 each way IC
– Plank-o-rama 10-10-10-10-10

Announcements:
– Thirsty F3rd Thursday this week!
– Ruck & Float – July 26th organized by Blue Ridge’s Banjo (starts with a ruck, then a float, and ends at a brewery) – https://www.amazon.com/gp/aw/d/B01N46YZTY

COT: Thoughts on being a dad
– One on one time is so important n the eyes of kids of all ages – Be curious without judgment – ask lots of open-ended questions – Keep communications channels open
– Focus on what they are good at, not on perceived weaknesses – Avoid general praise, instead give specific feedback
– Support and invest in their interests
– Hugs every chance you get
– Apologize when you’ve acted in a way that you wouldn’t approve – Let them in on your vulnerabilities – they are parent superpowers
– Differentiating from your parents and pulling up roots is natural for kids – so don’t take it personally

Tags: freestate, Winston, Pigeon, Mumford, Mark Michael, Deagle, Pink Slip (from Houston), Hot Sauce, One Shot

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freestate Burpee Baseball

Date: 2025-06-21
AO: freestate
Q: Cannoli
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
Side Straddle Hops x 15 IC
Imperial Walkers x 15 IC
Harry Rockettes x 10 IC
Shoulder taps x 10 IC
Plank Jacks (Jumping Jacks from plank position) x 15 IC
Mountain Climbers x 15 IC
Merkins x 10 OMC
Windmills x 15 IC
Cherry Pickers (Legs apart, reach down and touch the ground in front, right below, and behind you) x 15 IC

THE THANG:
Burpee Baseball
7s: Burpees – Merkins; Bear Crawl, Lunge Walk, Frankenstein
2 Mosey laps, Karaoke on the length
Circle Burpee: Exercises while PAX take turn at 10 Burpees
Inchworms with 2 Merkins
Squats (with coupon)
Curls (with coupon)
High Knees
People’s Chair
High Knees
Upside down lifts
High Knees
Dips
High Knees
Al Gores
Coupon press
WWIIIs
SSHs
Run around front of school to baseball field
Burpee baseball … only had 4 PAX, so had to modify …
– each PAX batting for himself; one pitch and two in field
– Batter must indicate whether batting into right or left field – Kiddie bat, tennis ball
– “Out” as normal baseball, but ball can also be thrown at moving PAX – Run to first base, Bearcrawl back
– Fielding team does continuous SSHs or High Knees
– Consequences:
– – Bad pitch: 3 Squats
– – Hit: Fielders do 3 Burpees
– – “Out”: Batter does 3 Burpees
– – Score: Everybody does 3 Burpees

MARY:
LBCs x 15 (IC)
Reverse crunches (OMC)
Freddy Mercuries x 15 (IC)
American hammer x 15 (IC)
Plank (straight/middle, left arm up, straight/middle, right arm up, straight/middle) x 10 (IC, for each version) Outlaws, 10 clockwise & 10 counter clockwise (IC)
Scissors x 10 (IC)
Flutters, 10 long and slow, 10 fast (IC)

ANNOUNCEMENTS:
COT:

Tags: freestate, Horshack, Winston

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freestate Truth be DOGEd

Date: 2025-06-05
AO: freestate
Q: Cannoli
PAX: CashOnly, Horshack, Pigeon, Mumford, F3 Scabby, Dungeon Master FNGs: None
COUNT: 7
WARMUP:
Warm Up
Side Straddle Hops x 15 IC
Imperial Walkers x 15 IC
Harry Rockettes x 10 IC
Shoulder taps x 10 IC
Plank Jacks (Jumping Jacks from plank position) x 15 IC
Mountain Climbers x 15 IC
Merkins x 10 OMC
Windmills x 15 IC
Cherry Pickers (Legs apart, reach down and touch the ground in front, right below, and behind you) x 15 IC

THE THANG:
Number series
7s: Burpees – Merkins (size of federal budget, $7 T)
2 Mosey laps and 1 Burpee at every corner
$2T of spending cuts promised; $1T revision
Wall sit and coupon curl
55 second wall sit (claim of $55B in annual spending redux)
16.5 (17) coupon curls ($16.5B = Wall of Receipts)
8 Overhead Presses (typo mistaking an $8B cut for an $8M cut) Repeat (x 2 . . . verified budget savings = $2B)
25s: High Knees (IC) – Coupon Squats (OMC), counting down/up by 5 25% cut to Federal workforce results in 1% cut to federal spending $500B added to budget deficit by expanding the 2017 tax cuts 25s: Coupon Press – Dips (OMC)

MARY:
LBCs x 15 (IC)
Reverse crunches (OMC)
Freddy Mercuries x 15 (IC)
American hammer x 15 (IC)
Plank (straight/middle, left arm up, straight/middle, right arm up, straight/middle) x 10 (IC, for each version) Outlaws, 10 clockwise & 10 counter clockwise (IC)
Scissors x 10 (IC)
Flutters, 10 long and slow, 10 fast (IC)

ANNOUNCEMENTS:
COT:

Tags: freestate, CashOnly, Horshack, Pigeon, Mumford, F3 Scabby, Dungeon Master