Category: Uncategorized

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freestate The Playground and the Pitch at FreeState

Date: 2025-05-27
AO: freestate
Q: Horshack
PAX: Deagle, Dungeon Master, Mumford, Andrew Churchill, Pigeon, Mark Michael, Bachelor, Cannoli FNGs: None
COUNT: 9
Warm Up

• SSH x 25 IC
• Imperial Walkers x 17 IC
• Shoulder Taps x 15 IC
• Willie Mays Hayes x 14 IC
• Mountain Climbers x 12 IC
• Michael Phelps x 14 IC
• Cherry Pickers x 15 IC

The Thang

Playground of Joy & Pain

1. Bear Crawler (sets the pace)
2. Mucho Leggo
3. Dips
4. Squats
5. Plank
• After Round 1: Jacobs Ladder 7 – 6 – 5 – 4 – 3 – 2 – 1
• Soccer until 6:30

Mary:

• Leg Lift Rosalitas x 15 IC
• Box Cutters x 10 each direction IC
• Plank-o-rama x 10-10-10-10-10 IC
• Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (short and fast) -10 CCW Outlaws -10 Flutters (long and slow) – stretch-o-rama

Announcements

• Gave away 3rdF Q – its now Anchorman ITB and Atlas OTB
• Boneathon May 31st sign up asap
• Convergence June 7

COT:

• A reflection on Gifts on my birthday
o Aunt Trish – my favorite relative – passed away on St Patrick’s Day in 2018 at the age of 93. She would have turned 100 this very day o Trish was an absolute gift and we shared every birthday together
o We get lots of gifts throughout our lives – and the best gifts all share something in common – we do not deserve them, they come to us without us asking and without condition – just like my aunt Trish o Life itself is a gift
o Having a family is a gift
o Having kids is a gift
o Having friends is a gift
o F3 is a gift
o Saying you’ll do something difficult and then doing it is a gift o Age is a gift

Tags: freestate, Deagle, Dungeon Master, Mumford, Andrew Churchill, Pigeon, Mark Michael, Bachelor, Cannoli

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acropolis Murph Alternative

Date: 2025-05-26
AO: acropolis
Q: Rambler
PAX: Yard Sale
FNGs: None
COUNT: 2
WARMUP: Yes, with Murph Crew.

THE THANG:

Chucking Rice Bag around 3 pickleball courts, and in reverse. The most invigorating F3 exercise known to PAX.

Followed by:

Collective Repetitions

One person bear crawls from start to end of width of pickleball court, dragging along a pickleball with a paddle in one hand.

The other partner works on:

500 LBCs
400 Overhead press with Rice Bag
300 SSS
200 Hillbillies

And alternate.

MARY: Nope
ANNOUNCEMENTS: N/A
COT: Delivered by Hightower. See Murph Backblast (when posted).

Tags: acropolis, Yard Sale

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thepatriot Memorial Day

Date: 2025-05-26
AO: thepatriot
Q: Strange Brew
PAX: Lucius, Wedding Singer, Booking, Kodiak, CableGuy, Smokey, Hobbyhorse, Shake ‘n’ Bake, Big Short, CashApp, Fish Fry, LaForge, Purple Rain, Sunshine, Pilsbury, Deliverance, Sweetness FNGs: None
COUNT: 18
WARMUP: SSH, IW, HB, MP, WMH, CP, DD, CK
THE THANG: First to flag. 10 burpees after each round. R1: 60 Merkins/60 Body Weight Squats; R2: 60 Derkins/60 Coupon Squats; R3: 60 Coupon Press/60 Flutter Kicks; R4: 60 Cactus Squat Jumps; 60 Coupon Plank Jacks; R5: 15 Blockees/50 Curls/ 50 Dips MARY: Toy Soldiers; Flutter Kicks; Nolan Ryan; WWI; WWII
ANNOUNCEMENTS: boneathon, announcements, convergence
COT: The Memorial Day tradition started after the Civil War. The number of soldiers lost equaled approximately 2% of the population (620K). We took a moment of silence to commemorate those that made the ultimate sacrifice for our country.

Tags: thepatriot, Lucius, Wedding Singer, Booking, Kodiak, CableGuy, Smokey, Hobbyhorse, Shake ‘n’ Bake, Big Short, CashApp, Fish Fry, LaForge, Purple Rain, Sunshine, Pilsbury, Deliverance, Sweetness

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thefarm Yoga with B Roll

Date: 2025-05-26
AO: thefarm
Q: Sparky
PAX: Squatter, Firehead, Infinity, Running Man, Trilogy, B Roll FNGs: None
COUNT: 7
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: Firehead on Q Wednesday
COT: A peer sales professional dropped dead while packing for a business trip. Life is filled with stress. We need to control what we can control. Exercise. Nutrition. Sleep. Stress mitigation. This is a reminder to keep at it at F3.

Tags: thefarm, Squatter, Firehead, Infinity, Running Man, Trilogy, B Roll