Category: Uncategorized

Date: 2023-12-08
AO: thepatriot
Q: Legacy
PAX: Smokey, CableGuy, 2 percent, Bone, Overthrow, Big Short, Lazlo, bogey, Old Bay, Patchouli, Popeye, Anchorman, My Space, citrus, Obadiah, Jag, Roadkill, Coconuts, Pilsbury, Major Payne, Ice Tea, Strange Brew FNGs: None
COUNT: 23
WARMUP: SSH, Imperial Walkers, Hill Billys, Michael Phelps, Moroccan Night Clubs, THE ROOT VEGETABLE EXTRACTOR, Willy Mays Hayes, the Downward Dog, Cobra Kai, WGS, THE THANG: Pax enter the Weird Science Party Zone
Play the theme song to Weird Science
One burpee every time the word
“Weird” or “Creation” comes up (about 35 burpees)
then:Pax Line Up on the Goal Line
Bear Crawl to the 40, jog back
LBCs OMC 50
Bear Crawl to the 30, jog back
Merkins, OMC 25
Bear Crawl to the 20, jog back
Flutters, IC 40 then:
Walk over to track starting line
PAX will run one lap, then
4 Bobbie Hurleys
5 Burpees
Run a lap, then
4 4C Bonnie Blairs. 5 spiderman push ups
RINSE AND REPEAT for 20 MInutes; Max the Slog joined to get carried (30 lbs) and immediately took up with the leaders

MARY: Was part of THANG
ANNOUNCEMENTS: Do the Poll for the next CSAUP-. See Old Bay’s message on holiday bowling party–need HCs today or we can’t make deposit. Look in 2ndf Channel for the info on Patchouli’s send of party. Sign up for January Burpee challenge
COT: The holidays can be stressful. F3 can help. Thank you for two great COTs a year ago from which I draw two points. 1) AVOID perfectionism, 2) FOCUS on being with your family. It is the case that many HIMs like us like to work, not party and socialize day after day. In the end, you may have to use some of your F3 perseverance skills to get through the holidays. We will all be back here in January after the holidays SYITG

Date: 2023-12-08
AO: sparta
Q: Pop Fly
PAX: Battleship, Flapjack, Peanuts, K-Pop
FNGs: None
COUNT: 5
WARMUP: SSHs, Mike Phelps, Mosey Lap, WMHs, Sandbaggers, Dog Down, World’s Greatest Stretch THE THANG: Four Corners + Timer
PAX completed 4 rounds of exercises at the 4 corners with the timer in the middle. PAX performed the exercise at their station until the timer completed and yelled rotate. PAX completed 4 complete round – 16 exercises and 4 turns each as the timer Timer: 10 Hand Release Burpees
Corner 1: (1) HR Merkins, (2) Merkins, (3) Diamond Merkins, (4) Carolina Dry Docks. Reverse Lunge to next corner
Corner 2: (1) Speed Skaters, (2) Squats, (3) Lunges, (4) Step Ups. Bear Crawl to Timer Spot Timer: 10 HR Burpees. Crawl Bear to Corner 3
Corner 3: OH Arm Claps, Arm Circles, Arm Press, Straight Arm Hold. Broad Jump to Corner 4
Corner 4: Sit Ups, Freddie Mercuries, Flutter Kicks, LBCs. Side bear crawl to Corner 1

MARY: American Hammers, J-LOs, Pickle Pointers, Alabama Butt Kickers (Right leg only)
ANNOUNCEMENTS: Blue Steel is hosting a 2F event next Thursday. Bowling next Wednesday
COT: It’s good to remember what goes into developing a Q. Q always tried to relay what Rambler had said the day before – because the Q was inspired by it, but also recognizing he’s not smart enough to understand it.

Date: 2023-12-07
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Greenspan, Mumford, Winston, CashOnly, Butter, Deagle, Cannoli, Dungeon Master, John Kluge, Mark Michael, Andrew Churchill, Only Hope, Drop-in, Iron Dome FNGs: None
COUNT: 15
WARMUP:
20 SSH IC
15 High Knees IC
5 merkins SC OMC
5 shoulder taps SC OMC
5 merkins SC OMC
5 shoulder taps SC OMC
10 standing Frankensteins IC
10 cherry pickers IC

THE THANG:

MARY:
12 Freddie Merkurys IC
15 leg lifts IC
10 SC big boy sit ups OMC
12 American Hammer IC
Plank o Rama

ANNOUNCEMENTS:
Meet at Starbucks for 3rd Saturday run

COT:
Nathaniel was a great guy who was taken from us too soon. We worked out hard today in his honor and I appreciate everyone doing it. He will be sorely missed.

Date: 2023-12-07
AO: edge_of_reason
Q: Chef
PAX: Quip
FNGs: None
COUNT: 2
WARMUP:
20cc SSH
20cc Imperial Walkers
20cc Windmills
15cc Michael Phelps
15cc Mountain Climbers
Static Stretches:
– Across arm stretches

THE THANG:
1) DORA 1-2-3 – Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). If odd number of PAX then extra PAX will hold a plank.

2) Explorin – Moseyed while testing various exercises equipment positioned around the football field. Used this to do: 10cc step ups, 10 plyometric jumps, 10cc Aussie Merks, and 15cc dips.

3) Bear Brawl – Like a Football sled during two-a-days, Pax 1 assumes the Bear Crawl position while Pax 2 provides resistance to Pax 1’s shoulders and resists their forward progress for a pre-determined distance. Then FlapJack. Another advantage of this exercise is that P2 can provide encouragement/motivation into P1’s ear directly. MumbleChatter rises as resistance increases reciprocally.

MARY:
10cc Reverse Crunches
10cc Flutter kicks
10 Partner Leg Push Downs

ANNOUNCEMENTS:
None this week.

COT:
Health for Forest
Training dog for Quip and M
Safe travels to weekend wedding for Chef and fam.

Date: 2023-12-07
AO: thehighlands
Q: Booking
PAX: Traveler, Knievel, Spud, Katniss, Toolbox, Hard Knox, Gherkin FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Windmills, WH Hayes, Michael Phelps, Cherry Pickers, Downdog, Worlds Greatest Stretch, Cobra Kai THE THANG: Ran about 1/2 mile stopped for the following exercises: 40 SSH, 30 Squats, 20 Merkins, 10 Shoulder Taps
Ran another 1/2 miles stopped for the following exercises:
40 calf raises, 30 Big Bois, 20 Merkins, 10 Flutter Kicks
Ran 1/3 mile stopped for the following exercises:
40 Air Press, 30 Freddy Mercuries, 20 Penguin Crunches, 10 Burpees Mosey to the fire station where coupons awaited us. Split into 2 groups: Group 1: 20 step ups, 20 dips, 15 box jumps
Group 2: curls, coupon squats, overhead press
Switch
MARY: Toy Soldiers, LBC, Dirty Dog, Mule Kicks, Calf Raises
ANNOUNCEMENTS: See channel for upcoming events- Holiday bowling, Patchouli send off, Traveler’s burpee challenge in January
COT: Q shared story about importance of admitting your mistakes to your kids, not messing with technology you aren’t familiar with, and the importance of forgiveness- don’t sweat the small stuff and most of it is small stuff!