Category: Uncategorized

Date: 2025-05-23
AO: atlantis
Q: O’Captain
PAX: Hammerhead, Hammer, O’Captain, Jon (Clerk)
FNGs: 1 Jon (Clerk)
COUNT: 4
WARMUP:
Cherry pickers
DQ
Side straddle Hops
Good mornings
arm circles
THE THANG:
Mosi
2 park laps

2x
15 burpees
30 air squats
15 dips
2 park laps

coupon fun:

2 man teams completed:

4 laps
40 block overhead squats
40 merkins
Walking lunges

Sprint relays
Side straddle hops and lunges while waiting

3x
Rocky sprints to steps
Dips

MARY: flutter kicks
ANNOUNCEMENTS: Murph on Monday
COT:

The importance of being connected to “why”we’re doing what we’re doing and “who” we’re doing it with…

living in purpose through what God calls us to be…when we let the Lord work through and in us life is more fulfilling and less of what we want but how God guides and directs us.

2 Phillipians 2:13
“for it is God who works in you to will and to act in order to fulfill his good purpose.”

The Who:

The importance of being in community with great men of character who are pursuing God ..

Yvon Choinard, the founder of Patagonia once said “ how do you climb the mountain is more important than reaching the top.”

Let’s not worry about the summit, but more importantly, what are we learning and how are we growing as we pursue new heights and who are we bringing along with us… who are we supporting on the climb around us?

Tags: atlantis, Hammerhead, Hammer, O’Captain, Jon (Clerk)

Date: 2025-05-23
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
5 sets
20 yd typewriter – side bear crawl 20yds (every 5yds do merkin) Then do a Motivator starting at 7.

3 sets
10 strep ups
10 merkins
10 abs
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Stewie, Trifecta

Date: 2025-05-22
AO: olympus
Q: Obadiah
PAX: Crop Duster, Atlas, Doodles, Flapjack, Happyfeet, K-Pop FNGs: None
COUNT: 7

WARMUP: SSH, Hillbillies, WMHs, down dog, mtn climbers, arm circles, Moroccan night clubs, WGS

THE THANG: the rotation station for six with 7 doing a 60-80 second run.

Stations:
Kettlebell
Rows
Squats
Abs
Jump rope
Curls
Blockies

And the one arm raise with Crop Duster’s marital ball and chain

MARY: Freddie mercuries, flutterkicks, lbcs

ANNOUNCEMENTS: murph and upcoming things, look out for Atlas 3F activities
COT: A. W. Tozer famously stated, “What comes into our minds when we think about God is the most important thing about us.” This question frames everything about us – our circumstances, our relationships, our hardships, our successes, etc. if you think God is aloof, a kill joy, absent, non-existent, this will absolutely frame your world view, BUT if you think God is loving, forgiving, just and merciful, holy and righteous, this to can and should frame your life. How then do you answer this question?

Tags: olympus, Crop Duster, Atlas, Doodles, Flapjack, Happyfeet, K-Pop

Date: 2025-05-22
AO: freestate
Q: Gherkin
PAX: Pigeon, Horshack, Bachelor, Deagle, Cannoli, Mumford
FNGs: None
COUNT: 7
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch

THE THANG
Don’t be a PIG
• PAX take turns blindly drawing a slip with an exercise & 2 numbers.
• The high number is the max number of reps to be executed and the low number is the min number of reps.
• The HIM who chose the slip rolls a die. If it is a 6 or 1, the round is over and all Pax perform the max number of exercises. If it is another number, deduct that amount from the max number of reps.
• The HIM can either be a pig and roll again or stop and lead the PAX in that many reps of the exercise.
• Repeat until a 6 or 1 is rolled or you reach the minimum number of reps permitted.

MARY
Flutter kicks, American Hammers, dirty donkeys, LBCs

ANNOUNCEMENTS
The Murph is Monday, Boneathon is the following weekend and Convergence is the first Saturday in June

COT
• YHC’s 54th birthday is this week.
• As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
• Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll nudge you toward the right kind of relationship, not just the convenient one. They’ll remind you of who you are when you forget.
• I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me

Tags: freestate, Pigeon, Horshack, Bachelor, Deagle, Cannoli, Mumford

Date: 2025-05-22
AO: thehighlands
Q: Hobbyhorse
PAX: LTD, Spud, Katniss
FNGs: None
COUNT: 4
WARMUP: ssh iw hb Phelps rve wmh dd
THE THANG: jog to hill. Exercise along the way. 3 sprints up hill shoulder taps in between jog to playground for pull-ups and ww2. End with Hamiltons MARY: some new (to me) balance exercises and am hammers
ANNOUNCEMENTS: channels
COT: this time of year can be hectic tiring and frustrating. But it’s a blessing so try to cherish it.

Tags: thehighlands, LTD, Spud, Katniss