Category: Uncategorized

Date: 2024-02-27
AO: thegeneral
Q: Hobbyhorse
PAX: Hard Knox, Apples, The Lawn, Shocker, citrus, Toolbox, Lazlo FNGs: None
COUNT: 8
WARMUP: SSH; ImpWalk; Hillbilly; LBAC; Michael Phelps; RVE; WMH; Down Dog
THE THANG: (1) First and 10: start on 10 yard line – do 1 burpee and 10 merkins; run to opposite end zone; jog back to the 20. On the 20, do 2 burpees and 9 merkins; run to opposite end zone; jog back to the 30. Repeat the pattern all the way to opposite goal line (2) Dora in groups of two:
150 squats; timer is 20 yard bear crawl w/ jog back
150 LBCs; timer is 20 yard bear crawl w/ jog back
100 merkin; timer is 20 yard lunge walk w/ jog back
MARY: flutter kicks; american hammer; LBC; FMs; donkey; dog.
ANNOUNCEMENTS: Hard Knox invite to think about posting to thehighlands on thursdays
COT: Don’t fall into the negativism of comparing yourself to others — you rarely have the full info to compare anyway. Compare yourself today to yourself yesterday; last month; last year; 5 years ago.

Tags: thegeneral, Hard Knox, Apples, The Lawn, Shocker, citrus, Toolbox, Lazlo

Date: 2024-02-26
AO: thefarm
Q: Matthew – Running Man
PAX: Firehead, Pad Thai, Squatter, Lumbergh, F-No, Infinity, Trolley, IKEA FNGs: None
COUNT: 9

WARMUP:
Beet pickers
Arm circles
Willy Mayes Hays
Don Quixotes
Mosey around the soccer fields

THE THANG:
Motivators
Pyramids
5 burpees
10 merkins
15 big boy situps
20 squats

Mosey to corner of the field
10 burpees
15 merkins
20 big boy situps
25 squats

Mosey to next corner
15 burpees
20 merkins
25 big boy situps
30 squats

Mosey to next corner
10 burpees
15 merkins
20 big boy situps
25 squats

Mosey to beginning
5 burpees
10 merkins
15 big boy situps
20 squats

Walking lunge to half field
20 mountain climbers
20 plank jacks
Reverse walking lunge to beginning

Bear crawl to half
20 mountain climbers
20 plank jacks
Crawl bear to beginning

MARY:
LBCs
Rosalitas

ANNOUNCEMENTS:
Squatter will Q Wednesday.
Infinity will lead a Q school Friday

COT:
“The trail is the thing, not the end of the trail. Travel too fast, and you miss all you are traveling for.” Louis L’Amour

Tags: thefarm, Firehead, Pad Thai, Squatter, Lumbergh, F-No, Infinity, Trolley, IKEA

Date: 2024-02-24
AO: olympus
Q: Peanuts
PAX: Bozo, Derecho, Yard Sale, Popeye, Dr J, Ashe, Rollingstone, Rambler, Nano, Hightower, SBF FNGs: None
COUNT: 12

WARMUP: I like to warmup
THE THANG: Peanuts’ Kick Balls followed by soccer-rugby
MARY: we saw her
ANNOUNCEMENTS: F2 at glory days; CSAUP immediately thereafter. I have heard Q again on Saturday but we will have to see what happens with CSAUP. About to rename SBF to SPF if he doesn’t get on Slack.
COT: When you are young take advantage of opportunities, when you are old focus on priorities.

Tags: olympus, Bozo, Derecho, Yard Sale, Popeye, Dr J, Ashe, Rollingstone, Rambler, Nano, Hightower, SBF

Date: 2024-02-26
AO: acropolis
Q: Doodles
PAX: Mounthe, Peanuts, Hightower, Crop Duster
FNGs: None
COUNT: 5

WARMUP: ssh, mps, arm circles, forearm stretches, down dog, Kobra Kia, WGS, quad stretches, child pose.

THE THANG:
Did exercise and ran lap adding an exercise each round. Those exercises and laps were:

26 merkins
26 Big Boys
26 mountain climbers
26 SSH in cadence
Repeated all exercises again on last round

1-Mosey lap
2-Super Mario half then run rest of lap lap
3-Karaoke straight aways lap
4-Delayed steel lap at straight aways lap
5&6-Hard, good strong running from a Pit Bull half mile
—————
6 laps around track total / mile and half

MARY: in the thang.

ANNOUNCEMENTS: csup this Saturday, 2nd F this Thursday at Glory Days

COT: story of hiker finding one person’s letter of last words under a rock. Could have been saved had other boys turned around to look for him. Men are to be humble leaders wherever we are whether in work, family or standing in line at grocery store.

Tags: acropolis, Mounthe, Peanuts, Hightower, Crop Duster

Date: 2024-02-26
AO: thepatriot
Q: Booking
PAX: Pilgrim, SAAS, Skymiles, Legacy, 2 percent, CableGuy, Wedding Singer, Lucius, Lazlo, Boardwalk, citrus, Strange Brew, Hobbyhorse, Smokey, bogey FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walkers, Hill Billy, Michael Phelps, Wind Mills, Cherry Pickers, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
25 Curls
25 Low Rows
25 Squats
25 Chest Press
Rifle Carry to other Goal line

25 Curls
25 Low Rows
25 Squats
25 Chest Press
Back Peddle to the Goal line

25 Merkins
Lunge Walk to 25 yard line- 25 Copper Head Squats
Bear Crawl to 50 yard line- 25 WWI sit ups
Lunge Walk to 25 yard line- 25 Shoulder Taps
Bear Crawl to Goal line/ w/ coupon:
25 Atlas Shrugs
25 Squats
25 Leg Lifts over coupon
25 Toe Taps

Farmer Carry Coupon to goal line-
25 Atlas Shrugs
25 Squats
25 Leg Lifts over coupon
25 Toe Taps
jog back to goal line

25 Plank Jacks lunge walk to 25 yard line
25 Big Boy sit ups bear crawl to 50 yard line
25 Merkins lunge walk to 25 yard line
25 Calf Raises bear crawl to goal line
25 coupon curls

MARY: LBC, Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks ANNOUNCEMENTS: CSAUP event coming up, open Q’s at The Patriot in March
COT: Best gift you can give to others and to yourself is time. Time is one commonality we all have–it’s up to us how we choose to spend it. Time spent with kids, spouse and friends is a great gift to them. Be sure to fill your own cup by making sure you take time for yourself, so you can be the best you can for others and that’s part of what we do at F3.

Tags: thepatriot, Pilgrim, SAAS, Skymiles, Legacy, 2 percent, CableGuy, Wedding Singer, Lucius, Lazlo, Boardwalk, citrus, Strange Brew, Hobbyhorse, Smokey, bogey