Category: Uncategorized

Date: 2024-12-11
AO: thefarm
Q: Firehead
PAX: Squatter, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
Grady Corns – Cadence
Don Quixotes – Cadence
Mosey around the field – OYO

THE THANG:

2 ROUNDS:
15 burpees – count
plank 60 – count
Karaoke 1/2

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back

MARY:
Penguin crunches, flutter kicks, Suzanne Somers

ANNOUNCEMENTS:
Squatter Q on Friday

COT:
Throughout time there is always conflict between us versus them. You will commonly see there are two sides in opposition of each other. Understand that forces will try to exploit this opposition for gain, power, and more. Try to be careful not to fall in the trap.

Tags: thefarm, Squatter, Sparky, Matthew – Running Man

Date: 2024-12-11
AO: horizon-ao
Q: 3 mile
PAX: Magoo, Attache’, Kodiak, Fish Fry, SPINAL TAP, Disco, Mulligan FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, fellowship lap THE THANG –
– https://f3nation.com/exicon-music/b/sallys-cousin – squats, al gore to “flower” by moby
– https://f3nation.com/exicon-music/b/danger-zone – SSH + curtsy squat to “danger zone”
– https://f3nation.com/exicon-music/b/roxanne – high knees + burpees to “roxanne” – Lonely Boy by the Black Keys – lunges + monkey humpers at every chorus – Blinding lights (3:30) – calf raises + speed skaters during chorus – https://f3nation.com/exicon-music/b/thunderstruck – merkins + low planks
– https://f3nation.com/exicon-music/b/abs-are-all-you-need – hold elbow to knee; “love” = LBC MARY: plank saw, pike ups
ANNOUNCEMENTS: n/a
COT: courage is “to speak one’s mind by telling all one’s heart.” it’s not just racing into a proverbial hail of bullets but can show up in quiet moments. My middle son, almost 10, is a little guy and asked at dinner “is everyone better than me bc they’re bigger than me?” that made me sad but also proud of him for saying the thing, even though it was hard and took courage. I hope we can all say the thing that’s coming up for us, even if it’s to ask for help.
And I trust that i’ll find the right words for my son, too. thanks to all the PAX for the words of encouragement.

Tags: horizon-ao, Magoo, Attache’, Kodiak, Fish Fry, SPINAL TAP, Disco, Mulligan

Date: 2024-12-11
AO: thepatriot
Q: Booking
PAX: Lazlo, Ice Tea, Wedding Singer, bogey, Strange Brew, CableGuy, Summit, Enron, SAAS, Boardwalk, Rim Fire, Poe FNGs: None
COUNT: 13

WARMUP: SSH, Imperials, Hill Billies, Michael Phelps, Cherry Picker, WM Hayes- run a lap THE THANG:
10 burpees
20 mountain climbers
20 shoulder taps
20 squats
20 calf raises
10 burpees

Mosey to parking lot for Lt Dans (1 squat/ 4 lunges)

Mosey to amphitheater
10 upper deckers
20 dips
10 upper deckers
20 dips

Mosey to basketball court- line up on sideline

15 merkins — bear crawl to opposite sideline- 15 merkins- bear crawl back

15 plank jacks- lunge walk— 15 plank jacks— linger walk back

Repeat the above crawl with merkins
Repeat the above lunges with copperhead squats

Mosey back to football field for:

10 burpees
20 shoulder taps
20 WW 1
20 Flutter kicks
20 Air presses
20 Flutter kicks
10 burpees

Run a lap

MARY: LBC, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: See Slack Channels for 2025 line up
COT: Q tends to worry a lot and he wants to improve on this in 2025. Don’t let worry consume you particularly with matters you have very little control over. Worry is interest you pay on a loan for money you never borrowed. Focus on prayer and seek inner peace. Work on your own Achilles heal as well.

Tags: thepatriot, Lazlo, Ice Tea, Wedding Singer, bogey, Strange Brew, CableGuy, Summit, Enron, SAAS, Boardwalk, Rim Fire, Poe

Date: 2024-12-11
AO: hoya-paxa
Q: Gherkin
PAX: Daaa Auditor, My Space
FNGs: None
COUNT: 3
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
AMRAP – 4 sets of
45 seconds work and 15 seconds rest of the following 3 exercises 1 Goblet Squats
2 Coupon curls
3 Imperial Blocker
.

Bear-ly One Lap
Once around the track via
bear crawl, stopping every so often to perform Merkins, lunges, Bobby Hurleys and / or burpees.

MARY
More Merkins

ANNOUNCEMENTS
• Monthly challenge for January is burpees, which will culminate with AMBAB. Details to be worked out but block your calendars now for the last Saturday in January. • ARC in February
– New Friday AO – terrapin-station

COT
Alastair Humphreys has written a book titled “Micro Adventures”
Most of us can’t afford the time or cost to take a large adventure – like hiking the Appalachian trail – but we can find time for micro adventures.

– A microadventure is an adventure that is short, simple, local, cheap – yet still fun, exciting, challenging, refreshing and rewarding.

– Do them with your family
• Camp in your backyard
• Visit as many monuments as you can in 1 day (be sure to take a POL at each one) • Train together for a 5k, or 10k or half or whole marathon – F3 CSAUPs
• AMBAB
• ARC
• 9-11 stairclimb
• Visit a downrange AO

Tags: hoya-paxa, Daaa Auditor, My Space

Date: 2024-12-10
AO: delphi
Q: Nano
PAX: Atlas, Rambler, Battleship, Crop Duster, Rocket, NOAA, Peanuts, Pop Fly, Toolbox, Obadiah FNGs: None
COUNT: 11
WARMUP: SSH, arm circles, Cherry pickers, WGS

THE THANG:
The PAX divided into teams or 3 and 4, everyone with a block. The challenge is to run 10,100 yds as a team.

The challenge begins with one pax running with their block rifle carrying to the opposite goal line, does one blockie, then moves the block one yard closer to the starting goal line.

Meanwhile, his team members perform 10 reps, starting with:

Round 1: Lunges (10 per leg)
Round 2: Overhead presses
Round 3: Curls
Round 4: Kettlebell swings
Round 5: Squats

As soon as he completes his reps for the round, the PAX can run to the distant block, perform 1 blockie and move it one yard closer. If there is a backup at the block, just do merkins while you wait.

MARY: big boys, flutter kicks, Sharon Stones

ANNOUNCEMENTS: Burpee challenge, ARC

COT: What makes your spouse tick? What trait is most important for you to display? At the same time what is most important for her to display? What happens when these fundamentals are at odds? Communication is key! Find out in advance, and communicate your values as well!

Tags: delphi, Atlas, Rambler, Battleship, Crop Duster, Rocket, NOAA, Peanuts, Pop Fly, Toolbox, Obadiah