Category: Uncategorized

Date: 2024-07-18
AO: thehighlands
Q: CFIT (St. Charles, MO)
PAX: Hard Knox, Hobbyhorse, Toolbox, Gherkin, Jag, Cam, CFIT (St. Charles, MO), Dial-up, Spud, Fruit Loops, Tour Guide FNGs: None
COUNT: 11
In “celebration” of (approximately) 4 years of F3 for me, we did one of my “favorite” styles of beatdown, 12 Days/Pains of Christmas, aka Christmas in July.

WARMUP: All IC. 7-1 Motivators, Grass Grabbers, Abe Vigodas, Bat Wings, Copperhead Squats, World’s Greatest Stretch.

THE THANG: 12 Days/Billy Madison-style workout. Round 1, then Rounds 2+1, then Rounds 3+2+1, etc. At the In Cadence (IC), PAX planked or Al Gored for the Six, to Leave No Man Behind.

1. Sweet Bippee Burpees, jailbreak to midfield, mosey back
2. No Surrenders, the hard way (THW)
3. American Hammers (4-count)
4. Copperhead Merkins (IC)
5. Burpees
6. Bonnie Blairs (THW)
7. Box Cutters (IC)
8. Shoulder Tap Merkins
9. Apollo Onos (THW)
10. SSH (IC)
11. BBSU / WW2
12. Kraken Burpees (3 hand release merkins per burpee)

MARY: One minute plank courtesy of Fruit Loops.

ANNOUNCEMENTS: Check Slack. Keep an eye out for 9/11 memorial ruck and stair climb.

COT: Q closed in prayer.

Thanks for the opportunity to lead and serve!

Tags: thehighlands, Hard Knox, Hobbyhorse, Toolbox, Gherkin, Jag, Cam, CFIT (St. Charles, MO), Dial-up, Spud, Fruit Loops, Tour Guide

Date: 2024-07-18
AO: edge_of_reason
Q: Quip
PAX: T, Bottlecap
FNGs: None
COUNT: 3

WEATHER:
74° partly cloudy and humid

WARMUP:
SSH x 25 IC
Imperial Walkers x15, IC
Windmills x 15, IC
Cherry Pickers x 15 IC
Michael Phelps x15, IC
Carolina Dry Docks x 10 IC

5 bonus burpees

THE THANG:
Thanks Horshack for the workout
Four of Diamonds: 4 reps of an exercise at each of the 4 corners with a different transport between corners for each round.
Each round, increase by 4 reps with a different exercise each round, for a total of 4 rounds for each exercise. Mosey around the diamond.
4 burpees (bear crawl)
8 merkins (high knees)
12 squats (lunge)
16 shoulder taps (crab walks)

Tree Hugging B-ball Burpees:
Shooting free throws in a line of Al Gores shoot and collect the ball to give to the next pax. If you miss, do a burpee, if you make it the rest of the pax does a burpee, get back in the Al Gore line. Finished when a pax reached 6.

MARY:
Flutters x 15 IC
Box Cutters x 10 each way IC
Dying Cockroach x 15
LBCs and reverse crunches x 10 IC each

ANNOUNCEMENTS:
Bros and Beers at Snow Balls’ place 7p tomorrow.

COT:
Travel this weekend for T and figuring out new job
Praise for 2.0 starting some learning of Chinese
Prayers for quips work meeting tomorrow and praise for a good anniversary weekend trip

Tags: edge_of_reason, T, Bottlecap

Date: 2024-07-17
AO: ignite
Q: Peanuts
PAX: 2 percent, Hobbyhorse, Kodiak, Legacy, Gandalf, Goldfish, Popeye FNGs: None
COUNT: 8

WARMUP: SSH; WMH; MP; DB; Merkins; DD; WGS
THE THANG: Pair up. Timer runs around the block while remaining pax complete series of rotating coupon exercises – for instance: curls, squats, gravediggers, iron cross, forearm curls, etc MARY: ring of :fire:: PP up and PP down, FK, LBCs, American Hammers ANNOUNCEMENTS: ruck n float; 911 stairclimb
COT: inclusion. Find a way to include people. Particularly those that feel marginalized.

Tags: ignite, 2 percent, Hobbyhorse, Kodiak, Legacy, Gandalf, Goldfish, Popeye

Date: 2024-07-17
AO: compound
Q: Poe
PAX: Big Bird, citrus, Skidoos, Popeyes, Cactus
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, IW, Cherry Pickers, WMH, Down Dog, 5 penalty burpees for Cactus, WGS, mosey to basketball court

THE THANG:
Round 1: Merkin Ladder 1-10, jogging from one end line to the other

Round 2: Each pax take a turn attempting a 3-pointer, then shoot from wherever the ball bounces till it goes in while all other pax perform one merkin per shot, repeat at other end with other pax performing airsquats

Round 3: Full court one-on-one while all other pax perform B-O-M-B-S in succession, advancing to next exercise with each new one-on-one matchup

Round 4: Half court three-on-three, exercise on each point – about 5 points were scored in total

MARY: Side plank dips

ANNOUNCEMENTS: Ruck and Float, 9-11 Stair Climb, Sunshine B-day party

COT: My mother passed away from cancer when she was younger than I am now. Seeing the Stand Up To Cancer on the All-Star Game last night and today being my first Compound workout since seeing Wapner post about his wife’s situation just brings it all back. Hopefully one day it will stop intruding in all of our lives. Make every day count.

Tags: compound, Big Bird, citrus, Skidoos, Popeyes, Cactus

Date: 2024-07-17
AO: potomac-rising
Q: Baguette
PAX: Low key, FIFA (F3 The Capital), Tiger Lilly, spartan, Matcha FNGs: None
COUNT: 6
WARMUP:
SSH IC x 25
Mountain Climbers IC x 25
Plank Jacks IC x 25
High knees IC x 25
Willie Mays Hayes OYO
Toe raises 60s
Calf Raises 60 OMU

THE THANG:
Team Layups – pax does 5 full court Layups while team does a total of 20 burpees
40 merkins
60 IBC
80 squats
100 lunges total

Knockout
1on1 with a change of possession resulting in 3 burpees
Extra burpee for air balls. Hold plank if not doing burpees.

Suicide for knockout losers

MARY:
IBCs x 25 IC
Reverse crunches x 25 IC
Flutters x 25 IC
American hammers to exhaustion

ANNOUNCEMENTS:
Ruck and float Aug 3

COT:
Put a lil love in your heart

Tags: potomac-rising, Low key, FIFA (F3 The Capital), Tiger Lilly, spartan, Matcha