Category: Uncategorized

Date: 2024-07-09
AO: freestate
Q: Horshack
PAX: FIFA (F3 The Capital), Deagle, Mark Michael, Bachelor
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x15, IC
• Windmills x 15, IC
Carolina Dry Docks x 10 IC
High knees with soccer ball passes x 3
• Walk out Cobra Kai stretch 5 count
• Michael Phelps x15, IC
• Cherry Pickers x 15 IC

THE THANG: 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)

Soccer – 2 on 2, with FIFA (F3 The Capital) playing permanent offense. Deagle and Mark Michael crushed YHC and Bachelor

MARY:
• Flutters x 15 IC
• Box Cutters x 10 each way IC
• Dying Cockroach x 15 IC
• Alternating Little Mermaids and LBCs x 10 IC
• Stretch-o-rama around the PAX

Announcements:
– State of F3 Nation
– Tues July 16 at 8P Eastern
– Where: Live on F3Nation’s social accounts: Use one of these links whichever social media platform you hate the least . . . https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64391?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507, https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64392?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507, and https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64393?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507 – Why: Hear the vision for the “next 43ft” articulated from the SLT – Ruck & Float – Saturday August 3rd
– 5:30AM – early departure
– Bring your own tube! I will provide some links to order as options.
– 9/11 Stair Climb – two months away – training on the steps of insanity may be coming to a beatdown near you!

COT:
– The only difference between a vision and a hallucination is how many other people see it.
– Realizing a vision is a process of inspiring others and enrolling them to support and take action toward the vision.
– Winning the Revolutionary War realized the vision of a independent nation, but we mark our USA’s birth on the date of the vision – our Declaration of Independence.

Tags: freestate, FIFA (F3 The Capital), Deagle, Mark Michael, Bachelor

Date: 2024-07-09
AO: thegeneral
Q: Gherkin
PAX: Spud, Lazlo, Flipper, Toolbox, Robo, Hobbyhorse, Summit, Huck Finn, Bypass, Bender FNGs: 1 Bender
COUNT: 11
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG
No Surrender, (Surrender Cheap Trick 4:11)
Hold coupons over your head in the rifle carry position until chorus, when you drop the coupon and do no surrenders.

Gut Busters (Ghost Busters Ray Parker Jr. 4:00)
Everyone starts in a high plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!

Jump Around, House of Pain 3:30
Air presses during the verses
Squat jumps to the beat when the chorus starts with jump around

Chumbaburpee (Tubthumping – 3:30)
Start with SSH and every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.

Stairway to (at least) Seven (Stairway to Heaven – 8 min)
At bottom of steps, start with 1 Burpee, run half way up, perform 1 incline or decline push-up, run to the top and do 1 squat then run back down. Repeat until the end of the song, increasing reps of each exercise by 1 each time.

Catch me if you can – Born to Run 4:30
Catch me if you can around the track, with the last PAX doing a burpee before running to the front of the line

Island Hoppers (Island in the Sun – 3:20)
Start in a high plank position, bear crawl onto the first “Island” and stop and do 5 Merkins. Continue to the next “Island,” and do another set of 5 Merkins. Increase or decrease the level of WO by increasing/decreasing the distance on the initial bear crawl before getting on the “Island” or by increasing/decreasing the number of Merkins done at each “Island.”

Da’ Dip (Freak Nasty 3:50)
Start with box jumps or step ups and then do dips during the chorus

MARY
LBCs, American Hammer, Flutter Kick,

ANNOUNCEMENTS
• Softball signups – Games Tuesday nights in August through Sept. • Ruck and Float – Aug 3rd
• 9-11 Stairclimb – EC Rucks, t-shirts, pancake breakfast, keep an eye open for details • Wednesday night going to see Marine Corp Band at the Capital – 7pm

COT
• We all know that the Declaration of independence was approved and signed on 7/4, but the first public reading of it was July 8 in Philly, Trenton & Easton PA
• On July 9, it was read to George Washington’s troops (the Revolutionary War started in Lexington and Concord MA in April 1775)
– It’s worth rereading https://www.archives.gov/founding-docs/declaration-transcript

Tags: thegeneral, Spud, Lazlo, Flipper, Toolbox, Robo, Hobbyhorse, Summit, Huck Finn, Bypass, Bender

Date: 2024-07-05
AO: thepatriot
Q: Lucius
PAX: citrus, CableGuy, AI, Legacy, Smokey, Fitz-Hume, Roadrunner (DR), Garfield FNGs: 1 Garfield
COUNT: 9
WARMUP:
SSH; Windmills; Cherry Pickers; Michael Phelps; LBACs (Fore and Aft); Downward Dog; Cobra Kai; Child’s Pose

THE THANG:
Mosey; 75 YD Bear Crawl; 50 YD Lunge Step; 50 YD Broad Jump; 50 YD Bear Crawl; Mosey

3x: 25x Step-Ups; 20x Merkins; 20x BWS; 20x Aussie Push-Ups, with Mosey between stations

Sandbag Bucket Brigade (40 lbs + 60 lbs)

MARY:
Flutter Kicks

ANNOUNCEMENTS:
9/11 Stair Climb

COT:
Thank you for the opportunity to lead. YHC has missed posting for several months due to a nagging injury. I missed being here.

Tags: thepatriot, citrus, CableGuy, AI, Legacy, Smokey, Fitz-Hume, Roadrunner (DR), Garfield

Date: 2024-07-08
AO: acropolis
Q: Nano
PAX: Crop Duster, Ashe, Peanuts
FNGs: None
COUNT: 4
Warmup: Little Bitty Arm Circles, Root Vegetable Extractors, Willy Mays Hays, Michael Phelps, Frankensteins/Shuffle Left&Right/High Knees all while moving on the field.

The Thang:
1. Burpee
2. Jump squats
3. Plank Pike Reaches
4. Merkins
5. Curtsey squats
6. LBCs
7. Side Straddle Hops
8. Calf Raises
9. Sprinter Sit-ups
10. Mountain Climbers
11. Superman’s
12. Mountain Man Poopers

Start at 1, adding the next exercise after running until the random timer went off making it all the way around Woodson, repeating all lower exercises.

Mary: LBCs IC

Announcements: Ruck and Float Aug 3rd!
9/11 Stair climb on 9-11.

COT: Looking at both sides of my extended family, I see a commonality which is that my Aunts and Uncles that are/were strong in their faith, have well adjusted children, grandchildren, and some great grandchildren. Divorce, addiction, and even early death seem to be much more prevalent in those that aren’t. This is a small sample size but to me it does reinforce the importance of faith.

Tags: acropolis, Crop Duster, Ashe, Peanuts

Date: 2024-07-08
AO: hamilton
Q: Gherkin
PAX: AI, Defiance, Jag, Popeye, Spud, Legacy
FNGs: None
COUNT: 7

WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Downdog, World’s Greatest stretch,

THE THANG

Round 1
• 5 V-ups,
• Bear Crawl 18 yards
• 10 Mountain Climbers (IC)
• Run back to endline

Round 2
• Repeat Round 1
• Crawl Bear 18 yards
• 15 Freddy Mercuries (IC)
• Run back to endline

Round 3
• Repeat Round 2
• Crab Walk 18 yards
• 20 American Hammers (IC)
• Run back to endline

Round 4
• Repeat Round 3
• Broad Jump 18 yards
• 25 Flutter Kicks (IC)
• Run back to endline

Round 5
• Repeat Round 4
• Lunge Walk 18 yards
• 30 Leg Raise
• Run back to endline

Round 6
• Repeat Round 5,
• Bear Crawl 18 yards
• 35 WWIs
• Run back to endline

MARY
LBCs

ANNOUNCEMENTS
• Softball signups – Tuesday nights in August
• Ruck and Float – Aug 2nd
• 9-11 Stairclimb – t-shirts, pancake breakfast, keep an eye open for details • Wednesday night going to see Marine Corp Band at the Capital – 7pm

COT
• Today is the 248th anniversary of the first public reading of the Declaration of Independence, which was done simultaneously in Philly, Trenton NJ, and Easton PA.
• Reread it here: https://docs.house.gov/meetings/GO/GO00/20220929/115171/HHRG-117-GO00-20220929-SD010.pdf

Tags: hamilton, AI, Defiance, Jag, Popeye, Spud, Legacy