Category: Uncategorized

Date: 2024-07-12
AO: sparta
Q: Megatron
PAX: Crop Duster, El Niño, K-Pop, NOAA, Peanuts
FNGs: None
COUNT: 6

WARMUP:
Mericans, air squats, Michael Phelps, Willie Mays, some stretching

THE THANG:
25 DL, 50 Hand release pushups, 25 jump squats, 50 clean & press, 50 mountain climbers, 50 flutter kicks, 50 clean & press, 25 jump squats, 50 Hand release pushups, 25 DL

MARY:
Walk outs, hip flexor stretch, cobra Kai, downward dog.

ANNOUNCEMENTS:
9/11 stair climb on 9/11. Ruck and float

COT:
Practice makes progress. While we able to practice sports, writing, presenting, mindfulness etc there are some things we can’t practice like patience or compassion. We have to execute and be prepared when those moments come. Then take those lessons for next time.

Tags: sparta, Crop Duster, El Niño, K-Pop, NOAA, Peanuts

Date: 2024-07-12
AO: thepatriot
Q: Legacy
PAX: Summit, Groundhog, Goldfish, Pepco, Kodak, Wedding Singer, Popeye, Lazlo, Lucius, Fitz-Hume, Ice Tea, bogey, Shake ‘N’ Bake, Bone, Strange Brew, My Space, Big Short, Flux, Breach, PLEASE ADD AS NECESSARY–apologies I am missing a few FNGs: 1 PLEASE ADD AS NECESSARY–apologies I am missing a few COUNT: 24
WARMUP: SSH, Imp Walk, Hill Billy, Michael Phelps, Cherry P, Willy Mays Hayes, Moroccan Night Club, Downward Dog, WGS
THE THANG: Run to Nottingham, then a series of Doras that began concurrently with Security clearing out a drunk and disorderly, first past the post for 50 Burpees, 100 Merkins, 150 LBCs, 100 Squats, and 50 single count shoulder taps MARY: None
ANNOUNCEMENTS: 8/3 Ruck-n-Float–see channel and register; 911 Stairclimb–sign up will be available this weekend
COT: The 9/11 attack was three-fold, as it was 1) an attack on our nation, 2) attack on our community, and 3) an attack on our way of life. The 9/11 attackers were influenced by symbolism. In F3, we are not merely guys who work out together, we are symbols.. We are symbols of male leadership in this community. It will be very symbolic for us to get a lot of guys to come out this September. Please talk to fellow PAX and make arrangements with your M. Let’s get 100 guys down there. Register in July. Your early registration will itself be a symbol. SYITG!

Tags: thepatriot, Summit, Groundhog, Goldfish, Pepco, Kodak, Wedding Singer, Popeye, Lazlo, Lucius, Fitz-Hume, Ice Tea, bogey, Shake ‘N’ Bake, Bone, Strange Brew, My Space, Big Short, Flux, Breach, PLEASE ADD AS NECESSARY–apologies I am missing a few

Date: 2024-07-12
AO: thefarm
Q: Firehead
PAX: Sparky_The Farm, Lumbergh, Squatter, Firehead
FNGs: None
COUNT: 4
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey

THE THANG:

Sprint Far – Field Width
Tabata Squats x 8
Tabata Merks x 6

Sprint Back – Field Width
Tabata Reverse Lunges x 6 (instead of Bonnie Blairs)
Tabata Shoulder Dips x 6

Sprint Far – Field Width
Tabata SSH x 8
Tabata American Hammer x 8

Sprint Back – Field Width
Tabata Burpees x 6
Tabata LBCs x 6

MARY:
None, out of time but we got American Hammers and LBCs along the way.

ANNOUNCEMENTS: Ruck on Saturday, Sparky_The Farm Q on Monday

COT:
Guys have a problem with making friends. Take advantage of F3, church and sports as guys bond best side by side working or doing something with others. As Sparky noted, having relationships add to longevity.

Tags: thefarm, Sparky_The Farm, Lumbergh, Squatter, Firehead

Date: 2024-07-12
AO: theaerie
Q: Stewie
PAX: Rocketman, Chasqui, Lonestar
FNGs: None
COUNT: 4

WARMUP:
SSH
Mike Phelps
Windmills
Willie Mays

THE THANG:
Start at goal
Murder bunny 20 yards
20 thrusters
Mosey to opposite goal and back to coupon
Bear crawl from coupon to starting goal
20 merkins at goal.
Mosey back to coupon
Repeato 3x and advance coupon to 60yd and complete the thrusters, mosey, bear crawl, and merkins

When returning to 60yd, keep facing opposite goal and reverse murder bunny (durder bunny) to 40yd 20 Copperhead squats
Mosey to opposite goal and back to coupon
Reverse bear crawl (crawl bear) from coupon to starting goal 20 LBC
Mosey back to coupon
Repeato until coupon arrives back to goal

MARY:
Flutter
Am Hammer
Ring of fire, partner leg toss, superman, SSH+burpees,
ANNOUNCEMENTS:
Brew ruck in next few weeks date TBD
Donation ruck 7/22
2.0 beatdown? TBD
COT:
Re-emphasized to make the summer memorable by getting out if comfort zone and doing something new. PAX discussed financial tips and budgeting strategies in the parking lot.

Tags: theaerie, Rocketman, Chasqui, Lonestar

Date: 2024-07-11
AO: thehighlands
Q: Toolbox
PAX: Hobbyhorse, Cam, Katniss, arco, tour guide, Dial Up
FNGs: 1 Dial Up
COUNT: 7
WARMUP: motivators 8, IBAC f/r, windmills, Willie mays, down dog, runners stretch, merkins
THE THANG: line up on goal line, drag weight while bear crawling to midfield, chest leg, abs, and other goodies with variations for limited weights, difficult difficult, difficult, catch me if you can, burpees
MARY: couple of different ring of fire rounds holding various poses whole pax does merkins, obligatory hallelujah flutter kicks. ANNOUNCEMENTS: forgotten
COT: I get amped the night before a Q, but it’s not about what I’m doing anymore, but rather amped to see my boys. I realized that I Love the chatter, the time to clown around get an ass kicking, and be with a group of generally like minded who are there for each other. I love all the pax. Thank you all for joining me in a time of great joy and suffering. Syitg.

Tags: thehighlands, Hobbyhorse, Cam, Katniss, arco, tour guide, Dial Up