Category: Uncategorized

Date: 2023-11-03
AO: thefarm
Q: Matthew – Running Man
PAX: Sparky, Infinity, Squatter, Firehead
FNGs: None
COUNT: 5
WARMUP
Willy Mayes Hayes
Beet pickers
Don quixotes
Itty bitty arm circles
Mosey around the soccer fields

THE THANG
Motivators
Murder bunnies to goal and back, everyone else do LBCs.
Rifle carry to fish and back, everyone else do squats
20 bicep curls, everyone else do Grady corns
20 Pushups alternating between the coupons, everyone else do glute bridges Walking lunge with coupon to goal and back, everyone else do reverse lunges 10 coupon swings, everyone else do burpees
Wall sit for 60 seconds

MARY
Mountain climbers
Dr Ws
American hammers
Rope climbers
Side crunches

COT
Everybody is responsible for their own actions. It’s easy to point the finger at somebody else, but a real man knows when it’s time to take the blame and when to take responsibility for their own actions.

Date: 2023-11-03
AO: freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, Butter, Cannoli, Dungeon Master, FIFA, Mumford, Pluto, IronDome FNGs: None
COUNT: 11
WARMUP:
• SSH x 25 IC
• Swingbillies X15 IC
• Shoulder Taps X15 IC
• Plank Jacks X15 IC
• Monkey Humpers x15 IC
• Hairy Rockets x15 IC
• The Chinook x 20 IC each side
• Cherry Pickers x 15 IC
• Windmills x 15 IC
Mosey to the stairs of insanity.

THE THANG:
• 2 rounds of the following (one group is running as pacers) o Up: Plank/LBCs
o Middle: Dips/Merkins
o Down: Squats/Rocky Balboa
• Suicide in the parking lot
• Mosey on our way back to the blacktop.

MARY:
• Reverse Crunches x 15 IC
• Leg Lift Rosalitas x 15 IC
• Travoltas x15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Scissors X10 + 10 Freddie Mercury + 10 flutters IC

ANNOUNCEMENTS:
Upcoming Saturday is adopt a road
COT:

Date: 2023-11-02
AO: f3thecapital-news
Q: Forest , Card Shark
PAX: Quip
FNGs: None
COUNT: 3

WARMUP: 1/4 mile around track, 10 Side Straddle Hops, 10 Imperial Walkers, 10 Merkins, 12 Squats, 1 minute plank
THE THANG: 30 Pull-ups, 5x 50 Seconds of Merkins, Squats, Flying Squirrels, Baby Crunches MARY:
ANNOUNCEMENTS:
COT: For Forest to get a good job offer, peace for Quip

Date: 2023-11-02
AO: olympus
Q: Battleship
PAX: Crop Duster, Doodles, Flapjack, Glee, Hightower, Monte Karlo, Peanuts, Pop Fly FNGs: None
COUNT: 9
WARMUP: SSH, Down-Dog, WGS, Cobra Kai, Child’s Pose, Michael Phelps
THE THANG: Starting at the goal line, alternate between walking 10 yards with coupons overhead, overhead walking lunges 10 yards, and murder bunnies 10 yards. 10 yard line – 10 Man-Makers, 20 yard line – 20 American Hammers with Coupon, 30 – 30 Thrusters, 40 – 40 Crazy Sit-ups (Push Press Coupon at top of Sit-up), 50 – 50 curls. Keep going back down the ladder to the opposite goal line. Turn Around, walk 50 yards with coupon Overhead, then work your way back down the ladder of exercises to the goal line again. MARY: LBCs, Flutterkicks, Pickle Pounders, Pickle Pushers
ANNOUNCEMENTS: Grunt (11 Nov – Lincoln Memorial), Rolling Road Cleanup (4 Nov – West Springfield High)
COT: Spending quality time (sometimes one-on-one, always without distractions) is how we build, re-build, and maintain relationships with our loved ones.

Date: 2023-10-31
AO: freestate
Q: CashOnly
PAX: FIFA, John Kluge, Butter, Mumford, CashOnly, Deagle, Baguette, Horshack, Birdman, Dungeon Master, Cannoli, IronDome,Sheppard,DropIn FNGs: None
COUNT: 14
WARMUP: Warm Up
· 12 reps each of:
· SSH– IC
· Windmills – IC
Arm circles – IC
· Cherry Pickers – IC
· Hairy Rockets –
ICMichael Phelps – IC
· ·

The Thang:
· Day 1: 1 Burpee
· Day 2: 2 Star Jumps, 1 Burpee
· Day 3: 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 4: 4, Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee · Day 5: 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 6: 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 7: 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 8: 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 9: 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 10: 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 11: 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 12: 12 Carolina Dry Docks, 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knee , 2 Star Jumps, 1 Burpee

Work way up to Day 12, then repeat 12 and work back down to Day 1

THE THANG:
MARY:
ANNOUNCEMENTS:
COT: