Category: Uncategorized

Date: 2023-12-09
AO: thefarm
Q: Sparky , Squatter
PAX: Firehead
FNGs: None
COUNT: 3
WARMUP: NA
THE THANG: 2.9 mile ruck through the neighborhood
MARY:
ANNOUNCEMENTS:
COT: Lots of sharing on the ruck. Children highly influenced by parents especially in a good way. Be someone your kids will want to admire.

Date: 2023-12-06
AO: compound
Q: Popeyes
PAX: Hightower, Snake (Will Harris), Poe, Peanuts, Battleship, Cactus, Big Bird, Hercules FNGs: 1 Hercules
COUNT: 9
WARMUP: SSH, Down Dog, World’s greatest stretch, slow jog and stretches during the jog. THE THANG:
Corner 1 – Squats
Corner 2 – Merkins
Corner 3 – SSH
Corner 4 – Mountain Climbers

2 people at each corner. Odd man out does 50 jump ropes. The number of times you mess up is the number of burpees that we do.

Multiple rounds.

MARY: Flutters, Big Bois, LBC’s and a few others
ANNOUNCEMENTS: yes
COT: Know your elevator weight limit. Know the people around you and their limits as well. Don’t go past your limits. Maintenance helps too.

Date: 2023-12-09
AO: olympus
Q: Hightower
PAX: Nano, Ashe, Derecho, Peanuts, Popeyes, Obadiah, Polar, (2.0) Magic, (2.0) Dunkin FNGs: 1 (2.0) Dunkin
COUNT: 10
WARMUP:
Lots of warm ups and stretching

THE THANG:
Fellowship around LBSS
Stop at entrance circle: PAX running on eggshells, 1st PAX burpee, then runs to front of circle. Next follow until we made full circle around.
Then lined up for Ricky Bobbie to back courtyard, pedestals. Round 1: incline merkins, Round 2 rump on stump, Round 3: D-erkins Then (3) series of sprints to bring us back to parking lot.
Warm up Hoops drills, then set 2 team Captains: Magic & Dunkin for 5 on 5 basketball

MARY:
Flutter kicks

ANNOUNCEMENTS:
Send off’s this week for Patchouli and MjP.
2F Thurs at Blue Steel’s house
Shirt & hat F3 order open until 12/19

COT:
Time is precious, never guaranteed. Never take for granted time with our loved ones. Whether your parents, siblings, cousins and your F3 community. We have 2 guys leaving next month with their families. Take the time to appreciate what we have today.

Date: 2023-12-08
AO: horizon-ao
Q: sticks
PAX: Classified, Poe, Disco, Attache’, Magoo, Kodiak
FNGs: None
COUNT: 7
WARMUP: SSH, Don Quixote, Arm circles, IW, stretching
THE THANG:
Set 1
– 20 Burpees
– 40 Air Squats
– 40 Monkey Humpers

Set 2 x 2
– 25 Merkins (push-ups)
– 30 Dips
– 40 Lunges
Set 3
Bear Crawl / Crawl Bear
Backwards run up the hill

Set 4 – AMRAP 5 minutes
10 jump squats
20 mountain climbers
run across the field
MARY: Nolan Ryans, Big Boys, box cutters
ANNOUNCEMENTS:
Punch Bowl Social next Thursday
COT: Music brings on nostalgia and it’s nice to reflect back and remember the good ol days.

Date: 2023-12-08
AO: thefarm
Q: Sparky
PAX: Squatter, Matthew – Running Man, Firehead
FNGs: None
COUNT: 4
WARMUP: SSH Beet pickers, arm circles
THE THANG: As we adapted, improvised, and overcame, we used the F3 cards to determine our workout fate:
Flutter kicks, WWII situps, Mtn Climbers, Burpees, low-slow squats, Lunge walk 100, sprint, merkins,monkey humpers (as predicted!) backwards lunge, jumping lunge, alternating side squat MARY: ring of fire, american hammers, suzanne sommers, wall sit ANNOUNCEMENTS: ruck Saturday, Running Man Monday, Suatter Weds. TBD Friday
COT: Trust the process, Q had a good week, he’s been following his work process and doing good things, getting good results in January, if you do suspect things, you may have “bad” luck, good actions makes good luck, stick with the right proces and trust