Category: Uncategorized

Date: 2024-06-12
AO: horizon-ao
Q: Defiance
PAX: 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out FNGs: None
COUNT: 11

WARMUP: The usual

THE THANG: Tabata style workout, 45 seconds on and 15 seconds off. 2 sets of: curls, bent over rows, burpees, merkins, bob and weave squats, X jumps, chest press, alternating shoulder taps, mountain climbers, and thrusters. Some running in between sets

MARY: one half of the OG Mary, featuring LBCs, High slow flutter, low slow flutter, low slow scissor, and heels to heaven.

ANNOUNCEMENTS: pickleballers check out the balls-of-fury channel for more info

COT: Q is coming up on one year in F3 and is reflecting on an F3 motto of “leave no man behind, and leave no man where you found him”. Q is thankful for all of the men who have encouraged, chided, and supported him over this past year.

Tags: horizon-ao, 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out

Date: 2024-06-12
AO: ignite
Q: Fitz-Hume
PAX: bogey, Gandalf, Bootlegger, Kodak, Legacy, AI, Goldfish, Pepco, Popeye, Kip-Chogie, Meister, None FNGs: 1 None
COUNT: 12

WARMUP: SSH, Moroccan Night Club, Overhead Clap, Michael Phelps, Good Mornings, Windmill, WMH, DD, WGS, Merkins

THE THANG:
Coupon mozy to the park

15 x Coupon OHP

Last-man up chain with passing coupons to the end of the line, last man rifle carries coupon to front of line

Do it again but with 5 x goblet squats

15 x Coupon deadlifts

Do the chain again but go across the entire park 5 x coupon swings, 5 x coupon OHP, Blockie

MARY:
25x Coupon flutter kicks
Freddie Mercuries
25x coupon LBCs

ANNOUNCEMENTS: bring food for food drive next week, Kodak will collect.

COT: be present. Life goes by fast

Tags: ignite, bogey, Gandalf, Bootlegger, Kodak, Legacy, AI, Goldfish, Pepco, Popeye, Kip-Chogie, Meister, None

Date: 2024-06-12
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2

WARMUP:
Side straddle Hops
Arm Circles
Michael Phelps
Willie Mays Hayes
Picking cherries

THE THANG:
Goal line – 5 merkins
10 yd line – 5 merkins + 10 thrusters
20yd line – 5 merkins + 10 thrusters+ 20 mt climbers
30 yr line – above + 30 curls
40 yd line – above + 40 squats
50 yd line – above + 50 big boys
Travel via Murder Bunnies
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Rocketman

Date: 2024-06-12
AO: thefarm
Q: Trolley
PAX: Infinity, Moneyball, Matthew – Running Man, Pad Thai, Squatter FNGs: None
COUNT: 6
WARMUP:
Arm Circles (10 forward & backward)
Hillbillies (10)
Rockettes (10)
Daisy pickers (10)
WMH (10)
Down Dog
Kobra Kai
Greatest stretch ever
Merkins (20)

THE THANG:
Mosey around all fields
Motivators from 6
30 ww2
Cleaned up the stands from trash
Dips (15)
Step-ups (20)
Dirkin (15)
Repeat – w/5 Motivators, ww1, and no trash pick up

Meet at midfield
Deck of Cards in the middle of the circle. Circle up.
Bear Crawl to get a card and back, when back, whole team does all the exercises.

Flip over the first card and do the exercise. Face cards are worth 10, and the Ace is 15. Joker 5 of all exercises.

♦️ Diamonds = Bonnie blairs, both legs =1
♠️ Spades = Captain Thor – 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist) ♥️ Hearts = Kraken Burpees 3 hand release Merkins at the bottom ♣️ Clubs = squats

• After everyone went 1x, sprint to the end of field and mosey back • After 2nd round, karaoke to end and mosey back
Completed 3 rounds.

MARY: flutter kicks
ANNOUNCEMENTS:
COT:
We read Colossians 3:14-17 – clothe yourselves with love. Discussion was had anout how we determine what to wear for F3 (often putting back on the unwashed kit from earlier in the week) but that we make a real stink of things when we don’t clothe ourselves in love. Talked about this passage as a farewell blessing for a staff member at my church praying that whether he sees much fruit there or not that we pray he would still clothe himself in love for that community. Hope that we would do the same for our family, neighbors, workplaces, et,.

Ended in prayers for one another, including:
Sparky’s dad and wife
Infinity interview

Tags: thefarm, Infinity, Moneyball, Matthew – Running Man, Pad Thai, Squatter

Date: 2024-06-12
AO: thepatriot
Q: Boardwalk
PAX: Tea Party, Strange Brew, Hops, Flux, Anchorman, Skymiles, CableGuy, Hobbyhorse, My Space, Ice Tea, Lazlo, @groundhog, @shortrib, IcyHot FNGs: 1 IcyHot
COUNT: 15

WARMUP: SSH, AC, DQ, CP, WMH, DD, WG, CK
THE THANG:
16 stations: Overhead Press (+weight), Merkins, Curls (+weight); Burpees; Skull Crushers (+weight); Shoulder Taps; Atlas Shrug (+weight); Plank; Calf Raises (+weight); Lunges; K-bell Swings (+weight); Bonnie Blairs; Squats (+weight); Toy Soldiers; WW3s (+weight); and V-ups.
3 Rounds: 10 reps each station + lap; 10 reps each station + lap; 5 reps each station + lap MARY: CP; DD; CK
ANNOUNCEMENTS: Watch Slack for announcements
COT: Q reflected on his appreciation and thanks for the F3 family and experience, particularly during more challenging times in life.

Tags: thepatriot, Tea Party, Strange Brew, Hops, Flux, Anchorman, Skymiles, CableGuy, Hobbyhorse, My Space, Ice Tea, Lazlo, @groundhog, @shortrib, IcyHot