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ignite F3 Baseball

Date: 2025-10-02
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, Kodak
FNGs: None
COUNT: 4
WARMUP: The usual suspects

THE THANG:
Laps
1st Round – 5 Burpees, then a lap around the bases
2nd Round – 10 Merkins, 5 Burpees, then a lap
3rd Round – 15 Monkey Humpers, 10 Merkins, 5 Burpees, lap
4th Round – 10 Merkins, 5 Burpees, lap
5th Round – 5 Burpees, lap

F3 Baseball
Batter at home does 15 burpees then everybody moves to the next base

1st inning
home – 15 burpees
1st – AMRAP squats
2nd – AMRAP merkins
3rd- AMRAP shoulder taps

2nd inning
home – 15 burpees
1st – AMRAP lunges
2nd – AMRAP wide merkins
3rd – AMRAP big-boy situps

Lap Race
Each group starts at a base
Home – 10 flying squirrels
1st – 39 merkins
2nd – 39 monkey humpers
3rd – 39 LBCs

MARY: Nah
ANNOUNCEMENTS: Columbia race to feed the hungry is coming up!
COT: My M is having surgery on 10/2, appreciate any prayers and thoughts for her!

Tags: ignite, Legacy, Popeye, Kodak

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thefurnace Renewing of the Mind

Date: 2025-10-02
AO: thefurnace
Q: Summit
PAX: Rim Fire, Gherkin, Anchorman
FNGs: None
COUNT: 4
WARMUP: IC: SSH, IW, HB, WMH, DD, CK

THE THANG:
Jacobs Ladder:
– Set of 7…blockees at bottom of hill and coupon squats at top. Rifle carry up and farmer carry down. 4 Corners of Mary:
– American Hammers, Plank Jacks, Flutter Kicks, Freddie Mercuries…lunge to center court after each exercise and perform ladder of burpees.

COT:
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.-Romans 12:2

Tags: thefurnace, Rim Fire, Gherkin, Anchorman

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delphi Building a Better Mousetrap

Date: 2025-09-30
AO: delphi
Q: Rambler
PAX: Toolbox, Nano, Rocket, NOAA, Pop Fly, Fester, Peanuts, Doodles, Battleship, Atlas, Norm, Ashe FNGs: None
COUNT: 13
WARMUP: Yes – it was more than adequately lead but inadequately followed.
THE THANG: The Q put tremendous thought and energy into this Q. Countless hours of thought went into it. Every detail was planned – down to the smallest detail. Meticulous. But, as per usual with this band of audaciously mediocre jokers, they found innumerable ways to screw up this Picasso of a workout. Oh well. the Q tried, they tried less MARY: Yes. You’d better belief that the Q reestablished dominance right here. ANNOUNCEMENTS: October 18 – Road clean up
COT: The Q talked about goals – setting goals and challenging yourself

Tags: delphi, Toolbox, Nano, Rocket, NOAA, Pop Fly, Fester, Peanuts, Doodles, Battleship, Atlas, Norm, Ashe

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hoya-paxa Cool for school

Date: 2025-10-02
AO: hoya-paxa
Q: Hobbyhorse
PAX: Hammerhead, Horshack, Trademark, Daaa Auditor
FNGs: None
COUNT: 5
WARMUP: normal stuff
THE THANG: mosey to school. Hamilton-style Bear crawls x 4. Dora with 100 merkin, 200 lbc. 300 squat and partner doing hills. 3 rounds of dips + derkins. Mosey back then 3 hard hill runs MARY: hammer ww2 dog donkey flutter
ANNOUNCEMENTS: fund raising
COT: grateful for the folks like Horshack who get involved regionally and nationally by donating their time and effort. Try to make a monetary donation if you can. Growing f3 is important and the fundraising goal is modest. Organizations that don’t grow will naturally die. I don’t want that to happen to f3 bc it’s had a beneficial effect on my life.

Tags: hoya-paxa, Hammerhead, Horshack, Trademark, Daaa Auditor