Category: Uncategorized

Date: 2024-01-25
AO: olympus
Q: Blue Steel
PAX: Peanuts, Rollingstone, Blue Steel, Hightower, Doodles, Twin Star, Rambler, El Niño, Crop Duster, K-Pop, Pop Fly, Bailiff FNGs: None
COUNT: 12
WARMUP: SSH, Michael Phelps , quad stretch, hammy stretch, Waybacks, etc THE THANG: Partner UP
Goblet squat block pass 10 each person
Straight arm Block raise handoff 10 each person (minimal swing) Back to back buddy squats 10-20 reps
Wheel barrow to 50 switch up with partner and wheel barrow back to goal line Back to back buddy stationary wall sit. (use your partner for balance)
Solo Burpee race 10 reps loser does 10 more for total of 20 and winner holds squat position with block until loser is finished burpees
Modified Glee (elbow plank straight arm, hips level, reach and alternate) each rep partner must touch hands Toe to toe traditional sit-up block pass to partner
Burpee horizontal press
Overhead block press 100 reps other person runs to 50yd line and back then switch off until you reach 100

MARY: strength stretching
ANNOUNCEMENTS:
COT: Good Ole Prayer

Date: 2024-01-24
AO: potomac-rising
Q: Baguette
PAX: FIFA (F3 The Capital), Promoter, Clean-Sheet
FNGs: None
COUNT: 4
WARMUP:
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers on coupon x 25 IC
• High Knees x 25 IC
• Rifle Carry coupon to blacktop

THE THANG:
• 25 curls OMU
• 25 shoulder press OMU
Mosey the school
• 25 taint scrapers OMU
• 25 squats OMU
Mosey the school
• 25 Murkans OMU
• 25 Blockees OMU
Mosey the school
• 25 Skull Crushers with coupon OMU
• 25 Coupon Chest press OMU

MARY:
• Halfway penguins x 20 IC
• American hammers x20 IC
• Outlaws x 15 IC
• LBCs x 20 IC
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
• Reverse Crunches x20 IC + 10 flutters IC
THE THANG:
MARY:
• 25 Big boy sit-ups with coupon on toes OMU
• 25 American Hammers with coupon OMU
• 25 Freddie Mercury with coupon OMU
• 25 Flutters low and fast INC

ANNOUNCEMENTS:
AMBAB this weekend:
5miles – 500 burpees
2miles – 200 burpees
Support Dungeon Master and his family
COT:

Date: 2024-01-24
AO: thepatriot
Q: CableGuy
PAX: Hobbyhorse, Boardwalk, Big Short, Booking, Ice Tea, Strange Brew, Shake ‘N’ Bake, Spud, Pilsbury, Jag, Wedding Singer FNGs: None
COUNT: 12
Warmup: SSH, Arm Circles, WM Hayes, Michael Phelps
Thang: We did 10 rounds of a 3 minute mosey followed by ten burpees, on the streets around the neighborhood. In total a three mile run and 105 burpees. Mary: LBC, Freddie Mercury, 5 Bonus Burpees
Announcements: If you liked that, you can join the AMBAP CSAUP this Saturday 1/27 at 0630 and do it do a magnitude of 5X.
COT: This group is about consistency in all seasons – that means weather (the last week being a great example of what it takes to grit it out in the wintertime) and it means our emotional state. Things are not ‘great’ all the time … Lean on this group and reach out to a PAX you feel comfortable with for support or fellowship.

Date: 2024-01-24
AO: horizon-ao
Q: Magoo
PAX: Fish Fry, SPINAL TAP, vplaxico, Kodiak, Attache’, Old Bay, 2 percent FNGs: None
COUNT: 8
WARMUP: WMH, CPicker, single-leg MPhelps, reverse lunge-high kick, high plank butt kicker and toe touch
THE THANG: Each pax leads one set of 10/5: ImpWalkers/diamond merkins, crossjacks/snow angel merkins, curtsey lunge jump squat/donkey kicks MARY: each pax counts 10 for hollow body hold
ANNOUNCEMENTS: Burpee Misery Miles
COT: Another beautiful day.

Date: 2024-01-24
AO: compound
Q: Hightower
PAX: Popeyes, citrus, Poe, Doodles, petro, Petro DR PAX from Raleigh FNGs: None
COUNT: 6
WARMUP:
Several warm up exercises then more stretching before fellowship lap around snow melting field.

THE THANG:
String of Pearls, Round 1:
Bear crawl 20 yards, 5 burpees
Bear crawl 20 more yards, 5 burpees + 10 SSH in cadence
Bear crawl another 20 yards, add 15 Merkins
Bear crawl another 20 yards, add 20 air squats
Bear crawl another 20 yards, add 25 air press
Bear crawl another 20 yards, add 30 calf raise
Fellowship lap
Round 2, speed round:
Bear crawl 20 yards + 5 burpees
Rinse and repeat all the way back
Total burpees: 60 burpees, in case any were counting for the month.

MARY:
3 Core exercises for group

ANNOUNCEMENTS:
April Rambler Georgia backpacking
Prayers for Roddick knee surgery Thurs
Prayers for MjP on his new adventures in Florida

COT:
The sign of successful leader or High Impact Man is to see what they Gave Away, what lives on beyond what they started. Reflecting on MjP’s departure from our region, we have to give thanks for all that he’s Given Away to our region.
The chapter in Q Source titled Positive Habit Transfer, reminds me of what MjP has done with our Region. In order to give something away, a HIM must possess it first. MjP has Positive Habits, which he gave away to many guys in our region. Those positive habits became our Guard Rails to becoming better men, better leaders.
It’s now our turn, as leaders in F3, leaders in our community, leaders in our family to Give Away our Positive Habits to others. So that they in turn use it as guide rails to developing positive habits.

“None of us alone is a great man. We all stand on the shoulders of giants.”

Thank you MjP for all that you’ve done and continue to Give Away!!