Category: Uncategorized

Date: 2023-12-30
AO: thesandlot
Q: Lucius
PAX: Defiance, Maguire, Major Payne, Messy with a Y
FNGs: None
COUNT: 5

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-12-29
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Lumbergh, Firehead, Moneyball FNGs: None
COUNT: 6
WARMUP:
SSHs IC
Grady Corns IC
Don Quijote IC
Willie Mays Hayes IC
Imperial Walkers IC

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Merkins
200 – LBC
300 – Squats

Repeat routine as time allows.

Closed off with a circle of fire of SSH and 3 burpies.

MARY:
Rosalitas IC
Penguin Crunches IC
Rope climbers IC
American Hammers

ANNOUNCEMENTS:
8 mile hike on Saturday, Feb 10, details to follow
Tomorrow Saturday, 7AM, rucking, Infinity Q
Monday 7AM, Running Man Q
Wednesday 5:30AM, Firehead Q

COT:
This week I learned to do juggling in a matter of 3 days. I have always wanted to learn to do this since I was a child but never made it a priority and 30 years passed without me learning. This Christmas my 2.0 gave me a little pamphlet with some juggling training instructions and three balls. I never realized that’s all I needed to check this off my bucket list: 1) make it a priority (it’s on my bucket list, but now I also don’t want to let my daughter down) 2) find the right resources (the little pamphlet was magic!) 3) put it in practice (It was rough in the beginning, but I saw progress the more I practiced). This little life-event has brought me immense self-confidence, a potential new hobby and has brought me closer to my daughter. Now I want to find more places in my life where I can apply the same process to continue improving myself!

Date: 2023-12-29
AO: sparta
Q: Pop Fly
PAX: Monte Karlo, Blue Steel, Mounthe, Crop Duster, K-Pop, Rambler, Peanuts FNGs: None
COUNT: 8
PAX Assembled on the Fields of Sparta to take on the Spartan 2500. Not all PAX made it. But everyone tried. Today was a great reminder of be careful what you ask for, because you might just get it. It was also a reminder for some PAX that when you have a partner waiting on you, doing work, that screw off time should be on your own time. WARMUP: SSH, WMHs, Cherry Pickers, WGS
THE THANG:
Ladder of exercises / Partner runs backwards to the 50yd line and sprints back to goal line each time. 1 round: Cross Over Merkins (w/ Coupon)
2 rounds: Kettlebell Swings (w/ Coupon)
3 rounds: Overhead Press (w/ Coupon)
4 rounds: Sit Ups (w/ Coupon)
5 rounds: Squats (w/ Coupon)
4 rounds: Bicep Curls (w/ Coupon)
3 rounds: Lunges (w/ Coupon)
2 rounds: American Hammers (w/ Coupon)
1 round: Cross Over Merkins (w/ Coupon)

If done in its entirety, each PAX runs 2500 yards. #namesake

MARY: The PAX agreed that MARY was already completed and everyone got their money’s worth.

ANNOUNCEMENTS: 11 January 2F Social

COT: The Q thanked the PAX for spreading the word about F3. Spreading the word brings in new blood.

Date: 2023-12-29
AO: thepatriot
Q: Major Payne
PAX: Tim Leahy (Forceps), Big Short, Vila, Strange Brew, Maguire, Lucius, Defiance, Obadiah, Shake ‘N’ Bake, Ice Tea, Booking, Smokey, Wedding Singer, Hobbyhorse, DRPAX Cuban Missile from F3 Nashville FNGs: None
COUNT: 16
WARMUP: SSH, IW, Cherry Pickers, WMH, Lunges IC, Merkins

THE THANG:
Line up on goal line with coupons.
10 yds Traveling Burpees and back
10 x coupon ground to overheads
10 x front coupon lunges iC

20 yd lunge walk and back
20 x coupon curls
20 x box squats onto coupons

30 yd bear crawl — crawl bear back
30 x one arm coupon rows (switch arms at 15)
30 x coupon swings

Grinder Half (plus) Dora
Count off 1-5, creating 5 groups of three (remainder 1)
Line up on sideline — each team spread apart by 10 yds.
One PAX on each side of the field with one running. Runner (1) relieves PAX on far side (2) who gets up and runs to PAX (3) on near side. Continue the cycle doing exercises as follows Dora style. Exercises Round 1: 60 x Blockees (near side) and 60 x Kraken Burpees (far side)
Exercises Round 2: 120 x Goblet Squats (near side) and 120 x Mountain climbers IC (far side)
Exercises Round 3: 120 x Coupon O/H Presses (near side) and 120 x Merkins (far side) Had to do 120 reps for the final round due to time constraints.

MARY: 25 x Flutter kicks

ANNOUNCEMENTS: YHC will eventually leave for Tampa. Mid-January-ish, Also, sign up for MABA! https://f3maba.com/signup/2024?utm_source=substack&utm_medium=email

COT: YHC put out a quote by Muhammad Ali on Slack last night: “Don’t quit! Suffer now and live the rest of your life as a champion!” We all have so much to be grateful for, but we all suffer too. Cherish the suffering bc it brings perseverance, which makes us better men. Never take this community we have for granted — Community is God’s design. reach out to a brother in this season for your own strength or to help lift him up in a time of need. Life is not an individual endeavor!

Aye!

Date: 2023-12-29
AO: theaerie
Q: Stewie
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps,
Motivators,
X Factor
Imperial walkers
Windmill

THE THANG:
Superset #1
Thrusters, Creature Merkins, Big Boys, Murder bunnies …5×20

Superset#2
Squats, OH press, American Hammers, Lunge …5×20

MARY: nope
ANNOUNCEMENTS:
Dec 30…8am Sky Meadows hike/ruck
COT:
Reflect on the past year.
Also, discussed recent events at our church and how the grace of God has touched those close to us.