Category: Uncategorized

Date: 2024-05-15
AO: compound
Q: Hightower
PAX: Yardbird, Yard Sale, Doodles, citrus, Popeyes, Roddick, DR PAX Dez Nuts FNGs: None
COUNT: 8

WARMUP:
6 count Modifers, then stretching, followed by fellowship jog up and around parking garage

THE THANG:
Series of 11’s. Start bottom of garage 10 burpees, jog to top, 1 SSH in cadence. Rinse & repeat: reducing burpees by 1 and increasing SSH by 1, total reps is 11 per round.

MARY:
50 count LBC’s

ANNOUNCEMENTS:
Boneathon
Murph Challenge
Anniversary Convergence
Dads Camp

COT:
F3 termed the phase 43’. First it was determined that was avg age of PAX when started. Looks like that’s close to avg for our group posting today. That’s not always the case in our region. Seems like we’ve got several AO’s the avg age much higher? Encourage each of us to go out and EH those Sad Clowns that need F3 in their lives. That will help us continue to grow.

Tags: compound, Yardbird, Yard Sale, Doodles, citrus, Popeyes, Roddick, DR PAX Dez Nuts

Date: 2024-05-15
AO: theaerie
Q: Rocketman
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:

SSH
Imperial Walkers
Dive Bombers
Copperhead squats
Mosey out into the rain around the school.

THE THANG:

Partner up for a DORA but with specific exercises and counts: The duo performs exercises and reps as follows, one at a time while the other PAX run back and forth on the field.

– 50 – Burpees
– 100 – Overhead Claps
– ~~150~~ 75 – Merkins
– ~~200~~ 20 – Big Boy Sit-ups
– ~~250~~ 20 – Squats.

Both pax worked the beat down together, making those Burpees EPIC.

ANNOUNCEMENTS:

– May 27: MURPH
– June 1: Convergence
– June 7-9: Dad’s Camp

COT:

[7] Two things I ask of you; deny them not to me before I die: [8] Remove far from me falsehood and lying; give me neither poverty nor riches; feed me with the food that is needful for me, [9] lest I be full and deny you and say, “Who is the Lord?” or lest I be poor and steal and profane the name of my God.

Proverbs 30:7-9 ESV‬

https://bible.com/bible/59/pro.30.7-9.ESV

Tags: theaerie, Stewie

Date: 2024-05-15
AO: horizon-ao
Q: Fish Fry
PAX: Sparky, Kodiak, Mr. Hand, Purple Rain, Disco, Undertow, 3 mile, Magoo, SPINAL TAP, sticks, Armbar FNGs: None
COUNT: 13
WARMUP: Mosey with SSHs, Michael Phelps, Root vegetable extractor, WMHs, and copper head squats thrown in

THE THANG: We did movement to get to a place on the field to execute 54 reps of exercises. The movements and exercises are below. Distance is approximate as we were using markers of the soccer field rather than a football field:

100-yd “sprint”. 54 air presses. 100-yd “sprint” back to the original goal line. 90-yd backpedal. 54 T-merkins tick tock. 90-yd backpedal to return. 80-yd karaoke facing home side. 54 LBCs. Return.
70-yd butt kickers. 54 shoulder taps IC tick tock. Return.
60-yd high knees. 54 calf raises. Return.
54-yd walking lunge. 54 flutter kicks IC . Return.
40-yd mosey. 54 squats tick tock. Return.
30-yd back pedal. 54 bonnie blairs tick tock. Return.
20-yd broad jump. 54 Mtn climbers IC tick tock. Return.
10-yd crawl bear. 54 never surrenders in ring of fire style. Return.

MARY: Reverse toy soldiers, pike ups, heels to heaven
ANNOUNCEMENTS: Boneathon, Murph, Convergence, no special Q on Friday, Dad’s camp. Check the respective channels.

COT: This year I’ve been doing a lot of work to addressing some underlying health things that I’ve had for years. That means sometimes messing with fundamental systems or things that work fairly well. The results have led to some unpredictable days and some unexpected improvements. Two lessons, 1) In my faith journey, I have seen God work in the same way to have to break a habit or character trait down in order to remake it. and 2) Especially as I get older, I have to be willing to change and adapt things, even those that work pretty well in order to be relevant and progress.

Tags: horizon-ao, Sparky, Kodiak, Mr. Hand, Purple Rain, Disco, Undertow, 3 mile, Magoo, SPINAL TAP, sticks, Armbar

Date: 2024-05-15
AO: ignite
Q: Gherkin
PAX: 2 percent, Legacy, Popeye, Kipchoge, Goldfish, Gandalf, meister, Bootlegger, Loomer FNGs: 1 Loomer
COUNT: 10
WARMUP
SSH, arm circles, IWs, Hillbillies, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Break into teams (ideally 3 to 5 PAX per team)
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) from the throw line.
• The 1st PAX from each team travels (via bear crawls) from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags, drops them at the throw line and runs back to their team.
• Repeato until a team has scored 13 all PAX have gone. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) Scoring:
• Each team’s score is their cornhole score PLUS their Exercise Score (Exercise Score = avg # of reps each team completed) Winners and Losers Rewards:
• The winning team sprints width of parking lot and back while losing team(s) does burpees
• Q will announce 2 exercises for the following round and the winning team picks which one it wants to do with the other team doing the other exercise Exercises:
Round 1 – Squats (both teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 4 – American Hammer (IC) / J-LOs(IC)

MARY
LBCs, American Hammer, Flutter Kick

ANNOUNCEMENTS
• Sign up for Boneathon – to run or to support
• The Murph Challenge is on Memorial Day
• Convergence is Saturday June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.

COT
• This workout included a lot of math on purpose
• F3 is Fitness, Faith and Fellowship
• Physical Fitness is a huge part of F3, but fitness is more than physical. We need to stay mentally fit as well, so don’t forget about mental fitness. • Do stuff that keeps your mind sharp – your desk job probably doesn’t cut it.
• Find something that challenges your mind that you like – crossword puzzles, learning a language, or just doing some math.

Tags: ignite, 2 percent, Legacy, Popeye, Kipchoge, Goldfish, Gandalf, meister, Bootlegger, Loomer

Date: 2024-05-15
AO: thepatriot
Q: Defiance
PAX: Skymiles, bogey, CableGuy, Hops, Ice Tea, Lazlo, SAAS, Strange Brew, Sunshine, Wedding Singer FNGs: None
COUNT: 11

WARMUP: Running down a dream x2
THE THANG: 45/15 Tabata with coupons. 3 sets of curls, mountain climbers, bent over rows, burpees to steps ups, chest press, tricep overhead press, Squat Jacks, shoulder taps, X jumps, and thrusters, then mosey a lap. MARY: LBCs
ANNOUNCEMENTS: Boneathon, Murph, Convergence, and Dads’ camp
COT: set some simple goals. Have a plan. Stick to it. Goal doesn’t have to be to get better, it could be to simply hold the ground you’ve already gained. As we get older that’s a huge achievement!

Tags: thepatriot, Skymiles, bogey, CableGuy, Hops, Ice Tea, Lazlo, SAAS, Strange Brew, Sunshine, Wedding Singer