Category: Uncategorized

Date: 2024-01-11
AO: freestate
Q: Deagle
PAX: Winston, Horshack, Cannoli, CashOnly, Mumford, Iron Dome FNGs: None
COUNT: 7
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Merkins x 10 on Q
• Plank Jacks x 10 IC
• Mountain Climbers x10 IC
• Michael Phelps x 10 IC
• 2 laps around the blacktop, karaoke on the sides
• Frankenstein x 15 OYO
• Hairy Rockets x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
The Supervisor, running the exercises (Little wiggle room for numbers) • Curls (400)
• Dips (400)
• Overhead Press (350)
• Windshield Wipers (400 each side)
• Incline Merkins (600)
• Step Overs (600)

Burpee-a-side

MARY:
• Reverse Crunches x 15 IC
• Box Cutters x 10 IC each side
• Dolly x 15 IC
• The Pinguin x15 IC
• Dying Cockroach x 15 IC
• LBCs x20 IC

ANNOUNCEMENTS:
Super Bowl is coming…
Saturday is run workout

COT:
Winston shared about his uncle who passed away, and the importance of spending time with your loved ones, before it is too late…

Date: 2024-01-12
AO: sparta
Q: K-Pop
PAX: Pop Fly, Peanuts, Doodles, Goose, Bluegrass, Blue Steel, Ashe, Hoolihan, Mounthe, 3 Down Range PAX FNGs: None
COUNT: 13

WARMUP: SSH, Sqaurs, Mericans, arm cirlces, wmh, 1 gasser
THE THANG:
3 Rounds
20x Squats (coupon)
20x Mericans (coupon)
20x lunges (coupon)
20x kettlebell swings (coupon)
20x flutter kicks
300 yard run

3 rounds
20x hand release mericans
20x curls (coupon)
20x calf raises (coupon)
20x mountain climbers
20x American hammers
300 yard run

MARY: none
ANNOUNCEMENTS: none
COT: New Years resolutions usually not sustained, try adjusting objectives to what type of person you want to be as oppose to things you want to do. If so say it, you will think it, and eventually you make believe it.

Date: 2024-01-12
AO: thepatriot
Q: My Space
PAX: Fish Fry, Smokey, Shake ‘N’ Bake, Anchorman, Big Short, Legacy, Lazlo, Vila, citrus, 2 percent, Strange Brew, My Space, Booking, Maguire, Boardwalk, Bone, Goldfish, Flipper and a few others (sorry, I am horrible with names) FNGs: None
COUNT: 21 (with a running Bone)
WARMUP: normal stuff — ssh, mphelps, root vegetable extractor, WMHs, DD, WGS, and thunderstruck (31 burpees) THE THANG:
walking burpees from goal one to 25 yard line
Run to the goal line and back
25 Mercans
Walking burpees from 25 to 50 yard line
Back peddle to the goal line and back
50 flutter kicks (in cadence)
Walking burpees from 50 to 25 yard line l
Karaoke to goal line and back
25 Mercans
Walking burpees from 25 to goal line
Run 100 yards and back
100 LCBs
Walking burpees from goal line to 25 yard line
Karaoke to goal line and back
25 Mercans
Walking lunges from 25 to 50 yard line (rest exercise)
Back peddle to goal line and back
50 flutter kicks (in cadence)
Walking burpees from 50 to 25 yard line
Run to goal line and back
25 Mercans
Walking burpees from 25 to goal line
Run 100 yards and back
100 calf raises

MARY: nope
ANNOUNCEMENTS: burpeefest on 1/27 at the General, other stuff
COT: Q is in the middle of a challenging month at work and is trying to remember the good in all situations. Not loving the work but love the people I work with. Just like F3 — I don’t always love the workout but I love the fellowship. Remember it costs nothing to be nice and can make the grind a little easier for everyone. Finally, Q’s 2024 resolution is to be more grateful and show gratitude. And with that, I appreciate and am thankful for this motley bunch. Thank you.

Date: 2024-01-12
AO: horizon-ao
Q: Gherkin
PAX: Attache’, Classified, Kodiak, Magoo, Mr Haand, sticks
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers
Hillbillies, M. Phelps
Downdog, switch legs
World’s Greatest stretch

THE THANG
Fellowship lap to the Coupons
Grab a coupon and line up on endline of soccer field.

Round 1 (12 burpees)
Perform 4 burpees, Murder Bunny to first marker (about 20 yards) and perform 8 Burpees Mosey back to endline
Round 2 (24 Burpees)
Perform 4 burpees, Bear crawl to 1st marker, perform 8 burpees, Murder Bunny to 2nd marker, perform 12 burpees Mosey back to endline
Round 3 (40 Burpees)
Perform 4 burpees, Crawl Bear to 1st marker, perform 8 burpees, bear crawl to 2nd marker, perform 12 burpees, murder bunny to 3rd marker, perform 16 burpees Mosey back to endline
Round 4 (60 Burpees)
Perform 4 burpees, Broad Jump to 1st marker, perform 8 burpees Crawl Bear to 2nd marker, perform 12 burpees, bear crawl to 3rd marker, perform 16 burpees, murder bunny to 4th marker, perform 20 burpees Rifle Carry Coupon back to baseline

mosey to chin-up bars and each PAX perform 4 burp-ups while remaining pax perform burpees

MARY
Bobby Hurley
Baby crunches
Box cutters
Bird Dogs

ANNOUNCEMENTS
7am start on Monday for MLK

COT
Spread your F3 wings in 2024. There are a lot of AOs, challenges, events, opportunities to Q, and generally a lot of ways to plug in. YHC is going to make an effort in 2024 to try some new ones and encourages others to do the same.

Date: 2024-01-11
AO: thehighlands
Q: Hard Knox
PAX: Gherkin, Toolbox, Traveler
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: tower of burpee terror + frisbee
MARY: the usual + @jag Supermans
ANNOUNCEMENTS: Thursday thing
COT: celebrate the winds, and help someone out – remember your poker chip. Great time of fellowship and sharing as well.