Category: Uncategorized

Date: 2023-08-03
AO: thehighlands
Q: Hard Knox
PAX: Jag, Katniss
FNGs: None
COUNT: 3
WARMUP: SSH (21), overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, downward Dog, cobra Kai, worlds greatest stretch
THE THANG: – VO2 Farmers Carry Wall Building – each HIM farmers carry to half field. Others conduct rounds of chest, legs, abs, in 21 format. Overages yield 5 burpees, increasing by 5 burpees each round.

– Tier 2 mozey – any walls in your life, something going well.

– Wall tear down. Sprint there and back with coupon. Max merkins on coupons. Upon completion. HIMs rotate on chest, legs, abs.

– F3 Ultimate Frisbee

MARY: – Gas pumpers, mountain climbers, dirty dog, donkey kick, Flutter kick.

ANNOUNCEMENTS: 9/11 walk and stair climb

COT:Acknowledge the jester. Dismantle the jester.

Date: 2023-08-03
AO: olympus
Q: Doodles
PAX: Walk-on, Monk, Hightower, Flapjack, Peanuts, Rollingstone FNGs: None
COUNT: 7
WARMUP: ssh, cherry picking, hillbilly, down dog , cobra Kia, WGS, super Mario, karaoke THE THANG:
Jacob’s ladder across two fields with bear crawls up / down hill in middle of two fields 10 merkins counting down each trip/ 1 burpees counting up = 11
Each trip 2 pax did curls as pax went down the field and overhead press as they came back. Then rotated pax each trip. MARY: LBCs
ANNOUNCEMENTS: Sept 11 stair climb
COT:. Shared Psalm 5.

Date: 2023-08-03
AO: freestate
Q: Wildcat
PAX: Butter, Horshack, FIFA, Shepherd
FNGs: None
COUNT: 5
Warmup:
Side-Straddle-Hop: 25 IC
Swingbillies: 15 IC
Arm circles/Chinooks: 10/5/5/10 IC
Cherry Pickers: 15 IC
Mountain Climbers: 15 IC
Hairy Rockettes: 15 IC
Plank Jacks: 15 IC
Slow Windmills: 10 IC

Mosey to school playground

The Thang:

10 burpees: OYO
1-minute wall-sit
Bear crawl across blacktop; crawl bear back

10 merkins: OYO
25 step-ups: IC
Frankensteins across the blacktop and back

Sprint across field and back

20 Shoulder Taps: IC
25 high knees: IC
El Capitan across the blacktop and back

10 burpees: OYO
1-minute wall-sit
Bear crawl across blacktop; crawl bear back

Sprint across field to bottom of hill

2 rounds of Hill Sprints and Backward Hill Climbs with 2 burpees on top and bottom

Back to blacktop

Mary:

Freddie Mercury x 15 IC
Big boy sit-ups x 15 OYO
Scissors x 10 IC
LBCs x 15 OYO
Plankorama/John Travoltas: 10/10/10/10/10 IC
15 Overhead Claps: IC
20 Michael Phelps: OYO

Announcements:

COT: Life can throw a lot of stuff at you. Two things you can do: (1) Be nice to the people around you. That is one thing you can control, and it makes everybody’s life better. (2) Be lucky (or, for those who are fortunate enough to have faith, have faith). That, for better or worse, may be the most important thing. Be well. See you in September!

Date: 2023-08-02
AO: theaerie
Q: Rocketman
PAX: Jetstream, Chasqui
FNGs: None
COUNT: 3
WARMUP:

SSH
Windmills
Mtn Climbers
Willy Mays Hayes

THE THANG:

Inspired by Greta 1-2-3, Dora’s Icelandic Cousin…she’s frigid. It’s like Dora 1-2-3 but performed with each exercise using a 30lb cinderblock.

While moving up the field, one partner carries a coupon while the other carries it back.

100 – overhead press
200 – derkins
300 – LBCs, made it to 200

MARY:

Supermans!

ANNOUNCEMENTS:

Brew Run/Ruck Monday, August 7th starting at 7:30pm. 30 minute run/ruck, then beers afterwards to celebrate Passport’s promotion! Starting Time: 7:30pm
Starting Location: Craftworx Taproom, https://goo.gl/maps/h961C7beF9PaCNDXA

T-shirt preorder closes in 3 days! Get your orders in!
https://f3.mudgear.com/products/f3-the-aerie-pre-order-july-2023

COT:

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
…

https://www.poetryfoundation.org/poems/46473/if—

Date: 2023-08-02
AO: thepatriot
Q: bogey
PAX: Coconuts, Ice Tea, Big Short, CableGuy, Vila, Elvis, Pilsbury, Wedding Singer, Strange Brew, Cena, Rousey (GrandStrand – Myrtle Beach SC), Shake ‘N’ Bake FNGs: None
COUNT: 13
WARMUP: SSH, 5 burpees for @elvis, IWs, Hillbillies, Moroccan Nightclubs, WMH, Cherry Pickers, Down Dog, Cobra Kai

Fellowship Lap

THE THANG: Grab a coupon and line up on goal line

5 burpees, jog to 5 and back
10 coupon squats, backpedal to 10 and back
15 coupon swings, forward lunge walk to 15 and back
20 OHPs, reverse lunge walk to 20 and back
25 LBCs, jog to 25 and back
30 bent over rows, backpedal to 30 and back
35 curls, bear crawl to 35 and back
40 coupon hold flutter kicks IC, jog to 40 and back
45 shoulder taps IC, karaoke to 45 and back
50 coupon presses, Lt Get Ups to the 50, jog back
40 shoulder taps, backpedal to 40 and back
30 curls, karaoke to 30 and back
20 OHPs, jog to 20 and back
10 blockees, walk to 10 and back

BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
20x IC LBACs reverse
20x IC seal claps
20x IC overhead claps
Recover

MARY: dirty dogs, donkey kicks, Freddy Mercurys

ANNOUNCEMENTS: 9/11 stairclimb and overnight ruck

COT: Jester: The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration

Examples include, but are not limited to: alcohol abuse, anger, anxiety, and the king of all Jesters, pride. Every man has his own personal Jester. Lacking Preparedness, he is kept out of proper personal alignment by his own personal Jester.

Preparedness keeps the Jester at bay: the HIM accepts the truth that the fight against his Jester is a daily battle that is his responsibility to fight.

Showing up in the gloom with your F3 brothers, being accountable to those in your shield lock, getting ready for the expected and staying ready for the unexpected.

https://f3nation.com/q/jester/