Category: Uncategorized

Date: 2024-09-30
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, Classified, SPINAL TAP, Attache’, sticks, Poe, Disco, Purple Rain, vplaxico FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– Mosey to yorktown coliseum
1. Stops along the way, added an exercise at each stop: merkins, lunges, docks, monkey humpers – At coliseum
1. 3 sets Step ups, dips, split squats, derkins
MARY: flutter kicks, LBCs
ANNOUNCEMENTS: old rag, grunt
COT: thanks, help, wow. the 3 essential prayers. Thanks for F3 and these dudes. Help us … and help us be okay asking = for help (i’m working on this one). Wow – this life we get to live.

Tags: horizon-ao, Kodiak, Classified, SPINAL TAP, Attache’, sticks, Poe, Disco, Purple Rain, vplaxico

Date: 2024-09-30
AO: thefarm
Q: Firehead
PAX: Squatter, F-No
FNGs: None
COUNT: 3
WARMUP: N/A

THE THANG:
Ruck through Franklin Farm, Horsepen Run and back.

MARY: N/A

ANNOUNCEMENTS:
Infinity Q for Monday

COT:
We discussed many things through out the ruck

Tags: thefarm, Squatter, F-No

Date: 2024-09-23
AO: thefarm
Q: Firehead
PAX: Squatter, F-No, Matthew – Running Man, Chile, Infinity
FNGs: None
COUNT: 6
WARMUP:
Grady Corns – Cadence
Don Quixotes – Cadence
Mosey around the field – OYO

THE THANG:

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 – Count alternating
30 shoulder tap – cadence

Sprint back and repeat

MARY:
I don’t remember, I’m sure it was great!

COT:
“Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times.”

Tags: thefarm, Squatter, F-No, Matthew – Running Man, Chile, Infinity

Date: 2024-09-30
AO: hamilton
Q: Gherkin
PAX: Defiance, Jag, Peanuts, Popeye, Legacy
FNGs: None
COUNT: 6
WARM UP
A lot of stuff, YHC is old and still stiff from IPC on Friday

THE THANG
• 3 sets of 11 exercises
• AMRAP for 50 sec, 10 sec rest
• 1 minute rest between sets
Set 1
1. No Cheat Merkins
2 Sit-up with overhead press
3 Goblet Squats
4 Blockies
5 No jump Shoulder Taps
6 Lunge w/ coupon (alt legs)
7 Coupon Curls
8 Toe Taps
9 Coupon Pull Through
10 No Surrenders
11 Overhead Press
Set 2
12 Hand Release Merkins
13 LBCs
14 Bobby Hurleys
15 Dancing Crab
16 Toy Soldiers
17 Curtsy Lunge w/ coupon
18 Chest Press
19 Plank Jacks
20 Dirkins
21 Dips
22 No jump Burpees

3rd verse, same as the 1st

MARY
American Hammer
Flutter kicks

ANNOUNCEMENTS
• The Grunt
• Hike
• Parade

COT
• Today is my 2nd anniversary at F3. So grateful for all 3 of the Fs and to be surrounded by men who continue to push, inspire and help me improve myself.

Tags: hamilton, Defiance, Jag, Peanuts, Popeye, Legacy

Date: 2024-09-30
AO: ao-the-bullpen
Q: Stewie
PAX: Peloton, Trolley
FNGs: None
COUNT: 3

WARMUP:
SSH
Don Quioxtes
Learning to Phelps
Batwings
Mountain Climbers
Mosey around all bleachers near the pressbox to made a Iron Cross pattern on the fitness tracker

THE THANG:
The rain appeared to have stopped so did an Indian run back up to the press box. 1st pax sprint up 3 sidewalk joints, while remaining do Merkins. Then 1st pax drops and does merkins while remaining sprint 3joints past. Repeato till back at press box.

Bear crawl from bleacher to bleacher moving clockwise. When at bleachers do lateral decline bearcrawl. We quickly realized this wasnt going to work out in the rain after Trolley slipped and smacked his leg pretty hard. Modified to lateral crab walk while on bleachers and still bear crawling from bleacher to bleacher.

Fellowship recovery walk back to the pavilion for cover and Tabata as the rain started back up.

60s/10s
Squat
Merkins
SSH
Rev Lunge to knee kick (alternate sides)
BBS
Carolina DryDocks
Side step Lunges (left then right)
Mountain climber
Dips
Mike Tysons

Motivators starting at 7

MARY:
Ring of fire- LBC, Freddie Mercury, Thors Hammer( BBS +2xAmerican Hammer) ANNOUNCEMENTS:
Oct 19… pax-on-parade
Oct 26…Old Rag backpacking
Nov 9… the Grunt thegrunt

COT: 5 Steps for emotional transformation
Taken from Paster Rick Warren
– Reveal the hurt
– Release those that have hurt you
– Replace old thoughts with God‘s truth
– Refocus on the future
– Reach out to help others that are hurt

Closing prayers.

Tags: ao-the-bullpen, Peloton, Trolley