Category: Uncategorized

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thesandlot Thankful for Sand, Concrete and Steel

Date: 2024-11-16
AO: thesandlot
Q: bogey
PAX: AI, Big Short, Boardwalk, Legacy, Popeye, SAAS, Spud, Strange Brew, Klinger, Hammer, Coxswain, Offsides FNGs: 1 Offsides
COUNT: 13
WARMUP: SSH, IWs, HBs, MNCs, MPs, CPs, WMH, DownDog, Kobra Kai

THE THANG: You get out of it what you put into it.
Six 2-man teams (+1) rotated through 6 Coupon Stations, rotate stations upon timer return, every 5 minutes perform group exercises

Stations:
1 – 40# med ball throws (don’t try to catch!)
2 – 60# med ball over shoulders or coupon grave diggers
3 – 30# dumbbell or coupon shoulder shrugs (or 30# ruck hi-pulls) 4 – 80# sandbag deadlifts or coupon swings
5 – 60# sandbag or coupon low rows
6 – Timers: Loaded Carries length of field and return – PAX Choice using the following coupons in any carry combination they can dream up: 53#, 44# sand kettlebells, 45#, 20#, 10# ruck plates, 25# dumbbells, blocks

Every 5 mins PAX stopped what they were doing, grabbed a coupon, and performed rounds of: 25 OHPs, 25 coupon curls, bear crawls, crawl bears
+ 15x shoulder taps IC
+ 15x mountain climbers IC

Lt Get-Ups (combination of Lt Dans and Prisoner Get-Ups) length of field, bear crawl return

Bat Wings (arms up until recover) 20 LBACs IC forward, 1x 10-ct, 20 LBACs IC reverse, 1x 10-ct, 20 seal claps IC, 1x 1-ct, 20 overhead claps IC, 1x 10-ct, Recover

MARY: 50 flutter kicks IC

ANNOUNCEMENTS: none

COT: YHC played one of his favorite songs “It’s a Great Day to Be Alive” by Georgia’s own Travis Tritt. It’s a reminder to YHC that there is much to be thankful and grateful for in this life, despite the struggles and hardships that inevitably come his way. YHC made specific mention of the recent setbacks with his middle child that kept him away from F3 for a month. YHC had difficulty seeing beyond his situation and the feeling of hopelessness and despair. The prayer of “Pray not for a lighter load, but for a stronger back” coupled with Tritt’s reminder that it’s a great day to be alive (despite the struggles) reminds us that there is a great deal to be thankful for in this life. So, let’s be reminded that while struggles will come our way – it’s unavoidable! – we HIMs of F3 can continue to show up for one another in the gloom to become better men for our families and our communities. YHC is thankful and grateful for the opportunity to lead this beatdown, and to be among the HIMs of thesandlot. Great work, men!

Tags: thesandlot, AI, Big Short, Boardwalk, Legacy, Popeye, SAAS, Spud, Strange Brew, Klinger, Hammer, Coxswain, Offsides

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thefarm Rucking the Path of the Running Man

Date: 2024-11-16
AO: thefarm
Q: Squatter
PAX: F-No, Firehead, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
Rucking
THE THANG:
3.8 mile ruck
MARY:
Rucking
ANNOUNCEMENTS:
Squatter Q Monday,
please sign up to Q using the Q Sign up tool in Slack!
COT:
Before F3 I underestimated the value of being a part of a community of men and how much this would keep me motivated for this long! Feeling thankful!

Tags: thefarm, F-No, Firehead, Sparky_The Farm

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freestate Manic Balls on the Schoolyard

Date: 2024-11-16
AO: freestate
Q: Mumford
PAX: Bluto, Baguette, CashOnly, Winston, Deagle, Birdman, Mr Mom, Chief, Pigeon, Shepherd, Mosey FNGs: None
COUNT: 13
WARMUP: SSH, ass-kickers, imperial walkers, prison burpees, Phelps, willie mays, alternating pulse lunges, calf raises, hanging stretch THE THANG:
I. BBall free-throw: timekeeper shoot FT until basket made, sprint to far baseline and bear crawl back. Rest of pax does: merkins on coupon, WWIII, coupon squat, people’s chair, chest press, taint scrape, wrist breaker II. Playground stations: count off into 5 teams. Teams rotate through stations:
1 time keepers lunge walk around playground; 2 chin-up/pull-up; 3 inclined clapping merkins; 4 Freddie; 5 step-up
III. Jump ball game. Tight school circle. Jump passes to 30 without dropping. Each drop, all to 3 burpees. Reduce target number of passes by 5 every two drops. MARY: scissors, mermaids, LBCs, American hammer, stretches

Tags: freestate, Bluto, Baguette, CashOnly, Winston, Deagle, Birdman, Mr Mom, Chief, Pigeon, Shepherd, Mosey

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terrapin-station F3 Sardines – Lost in the Woods

Date: 2024-11-15
AO: terrapin-station
Q: Jenner
PAX: Fish Fry, Ice Tea, 2 percent, Goldfish, Enron, Mulligan, CableGuy, Shake ‘n’ Bake, AI, Popeye, Breach, Yardbird FNGs: None
COUNT: 13
WARMUP: SSH, IW, LBA, WMH, MP, DD, World’s Perfect Stretch, Jack Webbs to 3.

THE THANG: Count off in 4s and team up. As you mosey over to the pull-up bar area, discover who was the last to graduate (in anything).

Round of 4 Stations:

1. Pull-Ups, Bar Jumpers, Pole Climb, One Arm Erkins (Oarkins?) 2. Chest to Bar, Static hangs on the monkey bars
3. Toe Taps IC x10, Merkins x10
4. Mosey over to hill, bear climb up hill & down steps x4

Station 4 is the timer and the most recent to graduate starts at first station or leads their group.

Mosey to behind the school where there is a flood light and circle up and perform Shoulder Taps x10, hold plank while the rules of F3 Sardines are explained, and then perform Mountain Climbers x10.

Rules of F3 Sardines (YHC’s Version):
1. One person is “It” and hides somewhere alongside the path while performing Jack Webbs as silently as possible. 2. Rest of PAX count to the tune of 10 SSH before heading out for the search.
3. Once you find “It”, join them in Jack Webbs starting from 1 – count silently – OYO.
4. Once you choose a direction, you must continue down that path. If you change your mind and want to turn around for any reason, you must do 10 penalty burpees.
5. Second to last person to find “It” will be the new “It” – Prevents gamification if one finds “It” desirable.

YHC was “It” for the first game. Shake N’ Bake was the lucky PAX to be second to last so he was “It” for the second game. But first, mosey back to the flood light area and circle up, time for a brand new exercise. Perform Groiner x10, then Groiner Knee Tap x10 (i.e. right hand to right knee), and finally the Mountain Climber Shoulder Tap x10 (i.e. right hand to left shoulder as right knee is raised) later dubbed the “Terrapin Station” by some savvy PAX. Who was it? Comment below.

After the second game of sardine was played where Shake N’ Bake cleverly hid in the elbow of the middle of the left-hand side of the parks “figure 8”, mosey back to the start for Mary.

MARY: Flutter kicks, Air Press while sitting with feet raised (dubbed from now on the “Air Hammer” by AI!), and American Hammers

ANNOUNCEMENTS: 5K on ignite channel, 5K Jenny Bush-Lawson 5K, and Lazlo’s Yorktown needy Target gift card fund raiser.

COT: Since nobody was seen changing their mind and taking the 10 penalty burpees, an entire speech on 1 way door vs 2 way door decisions was scrapped. Instead, YHC talked about being genuine. When YHC first started to sneak away in the early mornings with a newborn, the M was OK with it – staying fit was important. When more and more 2F activities commenced, she started to get leery, until a colleague of hers mentioned that she overheard the other morning (probably a Friday) that there was this group of guys at Starbucks that looked like they just came from a workout that were having genuine conversations. How so? They were asking about each other’s families and really having good conversations. My M was sold. F3 was all around solid and good for her husband and our lives. The connection we make with each other out here and through our fellowship and genuine conversations and concern for each other is what makes this so important. So remember to be genuine with your neighbor, your colleague, and make this world a better place.

Tags: terrapin-station, Fish Fry, Ice Tea, 2 percent, Goldfish, Enron, Mulligan, CableGuy, Shake ‘n’ Bake, AI, Popeye, Breach, Yardbird