Category: Uncategorized

Date: 2024-01-05
AO: thepatriot
Q: Wedding Singer
PAX: Coconuts, Smokey, Hobbyhorse, Boardwalk, Vila, Spud, Bone, Shake ‘N’ Bake, Popeye, My Space, Major Payne, Flipper, Goldfish, Strange Brew, Anchorman, bogey, Lucius, Roadkill, Legacy, CableGuy, Short Rib, Pilgrim, Kodak FNGs: None
COUNT: 24
WARMUP: SSH, Michael Phelps, Imperial Walker, Hillbilly, WMH, Cherry Picker, Downward Dog, Worlds Greatest Stretch

THE THANG:
Run to Nottingham Elementary
20 Merkins
20 Copperhead Squats
20 Shoulder Taps

Run to Miner’s Hill
Dips
Burpees

Run to Little Falls Presbyterian Church
20 Merkins
20 Curtsey Squats
20 Mountain Climbers

MARY: LBC, Dirty Dog, Donkey Kick, Flutter

COT: Your F3 brothers are there for you. Some even have jumper cables handy.

Date: 2024-01-05
AO: thefarm
Q: Firehead
PAX: Squatter, Trolley, Matthew – Running Man, Lumbergh, Moneyball, Firehead FNGs: None
COUNT: 6
WARMUP:
Grady Corns
Don Quixotes
Mosey around the fields

THE THANG:
Burpees
Plank 60 count
Long jump to 1/2 field

Carolina Dry Docks
Squats
Australian snow angels
Bear crawl 1/2 field

Merkins
Bonnie Blairs
Shoulder tap

Sprint back and repeat one more time

MARY:
J-Los
Flutter Kicks
Penguin Crunches
Rosalitas
Nolan Ryans
American Hammers

ANNOUNCEMENTS:
Ruck/Hike Feb 10

COT:
Many successful people start at a place of difficulty where there is nothing to lose but everything to gain. Treat opposition as an opportunity grow and improve.

Date: 2024-01-05
AO: sparta
Q: Lightyear
PAX: Nano, Bluegrass, Blue Steel, Hoolihan, Mounthe, Peanuts, Doodles, Hightower, Crop Duster, K-Pop, Dundar, Red Baron, Goose FNGs: None
COUNT: 14
WARMUP: SSH, Willy maze haze, Micheal Phelps, failure to Launch, Eskimo merkins, 1 lap with butt kickers and side hops.
THE THANG: 12 min EMOM: 10 goblet squats, 10 merkins, 5 KBS. Then 1 lap Ricky Bobby. Partnered up for run to the 50 yrd line while parters complete 50 overhead press, 100 big baby crunches, and 50 bent over rows. Then PAX crushed out 20 burpees
MARY: 15 windshield wipers, slow and painful squats courtesy of Blue Steel, and Block assisted pickle pointers from K-pop ANNOUNCEMENTS: 2nd F coming up, and Hightower hosting the burden run.
COT: stay connected. . . Recent overnight hospitalization of our 2.0, Zoomer, put into perspective the gratitude our family has for friends, family, and community looking out for us. Keep checking in on one another.

Date: 2024-01-04
AO: edge_of_reason
Q: Quip
PAX: Card Shark, Forest
FNGs: None
COUNT: 3
WEATHER:
42° and cloudy

WARMUP:
15cc SSH
15cc Squats
15cc mt climbers

THE THANG:
Run the field loop stopping to do 5 burpees at every bench or trash can.

EMOM
Start with listed reps use rest of the minute to rest next minute increase by 5. Upon failure to complete the total take the next minute to rest and start the next exercise on the following minute. 5 merkins
5 squats
5 burpees
5 lunges each leg
5 box cutters
Hard stop at 0639

MARY:
10cc plank jacks
10cc am hams
10cc leg lifts
Plank

COT:
Growth of the AO

Date: 2024-01-04
AO: freestate
Q: Cannoli
PAX: Horshack, FIFA (F3 The Capital), Winston, John Kluge
FNGs: None
COUNT: 5
WARMUP:
• SSH x 15 IC
• Imperial Walkers x 15 IC
• Harry Rockettes x 10 IC
• Shoulder taps x 10 IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• 5 exercises + 1 suicide, 4 rounds (2×2)
• Timing: 50 seconds on; 10 seconds off
• 20 count in between

# Round 1 (x 2)
1) Downward walking dog Merkins (single, double)
2) Squats (with coupon)
3) Burpees
4) Bent over rows (with coupon)
5) Elf on the shelf (with coupon)
Round 2
1) Curls (with coupon)
2) People’s chair
3) Burpees
4) WWIIs (with coupon)
5) Dips (on coupon)

MARY:
• LBCs (IC)
• Reverse crunches (OMC)
• Freddie Mercuries (IC)
• American hammer (IC)
• Plank-o-Rama (IC)
• Outlaws (10 & 10, IC)
• Scissors (IC)
• Flutters (IC)

ANNOUNCEMENTS:
COT: