Category: Uncategorized

Date: 2024-12-13
AO: horizon-ao
Q: Poe
PAX: Attache’, 3 mile, citrus, sticks, vplaxico, Fish Fry, Kodiak FNGs: None
COUNT: 8
WARMUP: SSH, 2 burpees, LBAC, 2 burpees, IW, 2 burpees, Michael Phelps, 2 burpees, cherry pickers, 2 burpees, WMH, 2 burpees, hillbillies, 2 burpees, down dog, 2 burpees, WGS, 2 burpees, something else, 2 burpees (burpee total = 20)

THE THANG: running and exercises while listening for timer to do 1 burpee EMOM for 33 minutes Run to 33rd St hill
Round 1: run 20% of the way up, 10 OH claps, run down
Round 2: run 40% of the way up, 10 OH claps, 15 merkins, run down
Round 3: run 60% of the way up, 10 OH claps, 15 merkins, 20 BB sit ups, run down
Round 4: run 80% of the way up, 10 OH claps, 15 merkins, 20 BB sit ups, 25 squats, run rest of the way up, then down and back to field

MARY: pigeon pose, flutter kicks, LBCs, side plank dips, planks, all while waiting for timer to strike 33

ANNOUNCEMENTS: none

COT: YHC will be 53 this coming week, good time to reflect on how great it is to advance another year. Been incredibly busy lately so ever more important to keep coming out to F3 and especially pausing to invent a new workout every once in awhile.

Tags: horizon-ao, Attache’, 3 mile, citrus, sticks, vplaxico, Fish Fry, Kodiak

Date: 2024-12-13
AO: thefarm
Q: Squatter
PAX: Sparky_The Farm, Firehead, F-No, Infinity
FNGs: None
COUNT: 5
WARMUP:
SSHs IC
Grady Corns IC
Don Quijote IC
Willie Mays Hayes IC
Imperial Walkers IC
Triangle Run

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Coupon Overhead Press
150 – Coupon Curl
200 – LBCs
200 – Coupon Bent over rows
300 – Coupon Bench Press

MARY:
Rosalitas IC
Penguin Crunches IC
Rope climbers IC
American Hammers
Freddy Mercury

ANNOUNCEMENTS:
Ruck on Saturday 7am

COT:
The opposite of misery isn’t happiness, it’s gratitude. And gratitude is the path to happiness.

Be grateful for your struggles, because within them is the opportunity for growth and meaning.

Tags: thefarm, Sparky_The Farm, Firehead, F-No, Infinity

Date: 2024-12-13
AO: sparta
Q: Peanuts
PAX: Rambler, Obadiah, Atlas, NOAA, Dunder, Sunny
FNGs: None
COUNT: 7
WARMUP: SSH; WMH; CP; MP; LBAC; merkins; OH Press; more merkins; OH claps; DD; WGS; fellowship mosey to front of school with some squats and calf raises sprinkled in like the gingerbread crumbs on rambler’s shirt each night
THE THANG: everyone owed me 225. Did 225 with the block – a holiday mix of OH press; curls; air squats; calf raises; KBS; bent over rows; WSW; and chest press. Finished up with some pyramids, ladders, whatever you want to call them – 11s with burpees and squats with a short stroll in between. The pax were silent so they must have been in awe. MARY: no
ANNOUNCEMENTS: MABA i guess, ARC and ABAP.
COT: F3 for me is about forming relationships with each of you. The workouts are great but working to build relationships with other men is why F3 is important to me. I think about what was going on in my life when I first started coming out to the gloom and I know that F3 came on purpose at a critical moment. Each of you has had a profound impact on me. Thank you.

Tags: sparta, Rambler, Obadiah, Atlas, NOAA, Dunder, Sunny

Date: 2024-12-13
AO: thepatriot
Q: Strange Brew
PAX: Ice Tea, Booking, Big Short, Boardwalk, bogey, CableGuy, Coxswain, Flipper, Hobbyhorse, Prestige, Rim Fire, Shake ‘n’ Bake, Short Rib, Smokey, Summit, Spokes, Overthrow FNGs: None
COUNT: 18
WARMUP: SSH, IW, MP, WMH, DD, CK
THE THANG: 1. 13 Merkins ring of Fire; 2. 13 burpees every 10 yards of the field backpedaling to goal line after each set for 13 WW IIs; 3. Alternating 13 merkins w mountain climbers; 4. Ladder running to the 50 MARY: flutter kicks, toy soldiers
ANNOUNCEMENTS: January is burpee month: daily challenge of 100 burpees per day and/or regional burpee event towards the end of January
COT: Top theories per Wikipedia why Friday 13th is considered unlucky: 1. Judas was the 13th guest at the Last Supper; 2. French state crackdowns on Knights Templar Friday 13th, October 1307; 3. something about 13 Norse gods and mischief. YHC recounted the role that luck or chance has played in his life; focusing on the good luck. E.g., lucky birth country, stable family, etc. The saying that you don’t feel the wind when it’s at your back certainly applies. Focusing on your good fortune is a great way to practice gratitude and being more thankful generally. SYITG

Tags: thepatriot, Ice Tea, Booking, Big Short, Boardwalk, bogey, CableGuy, Coxswain, Flipper, Hobbyhorse, Prestige, Rim Fire, Shake ‘n’ Bake, Short Rib, Smokey, Summit, Spokes, Overthrow

Date: 2024-12-13
AO: theaerie
Q: Lonestar
PAX: Trifecta, Ultimate
FNGs: 1 Ultimate
COUNT: 3
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below 1 exercise from A. B. & C

A. Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

B. Jump squats
Thruster
Lunges across field and back

C. Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT:
Dwell on the positive

Tags: theaerie, Trifecta, Ultimate