Category: Uncategorized

DATE: 2023-07-04
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Deagle, FIFA
FNGs: Brony, Bluto
COUNT: 5
WARMUP:
SSH x 13 IC
Frankenstein x 13 OYO out and back
Shoulder taps x 13 IC
Mountain Climbers x 13 IC
Arm circles x 13 front and back OMC
Windmills x 13 IC
Cherry Pickers x 13 IC

THE THANG:

American Playground
Get coupons – go to playground
Begin with single-file loop around playground
1st: 13x Jump overs (over coupon), then loop (skipping)
2nd: repeat above, 13x curls, then loop (high knees)
3rd: repeat above, add squats (with coupon), then loop (regular) 4th: repeat above, add 13x Merkins, then loop, then loop (hopping) 5th: repeat above, add 13x Overhead (with coupon), then loop (ass kissers)

247 years – broken into two sets, 120 of each, then 127 of each – as you complete 10, count it out adding 10 to the running total: “10,” “20” “30” sit-ups (or LBCs)
plank-jacks
reverse crunches
next set

Another round of American Playground (skip jumpovers)

MARY:
Freddy Mercurys x 13 IC
American Hammer! x 13 IC
Scissors x 13 IC

ANNOUNCEMENTS: none

COT:
Happy 4th!

DATE: 2023-07-04
AO: Delphi
Q: Pop Fly
PAX: K-Pop, Monk, Peanuts, Ashe, I-Beam, Rocket, Roddick
FNGs: None
COUNT: 8
WARMUP: It was the normal stuff. Not exciting, but super healthy

THE THANG:
PAX completed a E4MOM while working on a Dora

(a) E4MOM: Every 4th minute on the minute (July 4th)
1 Burpee
7 Squats
7 Sit Ups
6 Merkins

(b) 247 Dora: (247 Combined reps with a partner)
– SSH
– Lunges
– Over Head Arm Claps
– Calf Raises
– Sit Ups (these ones really sucked when the EMOM timer went off, as we had to complete a free 7 Sit Ups before resuming our quest for 247) – SSH

MARY: Not a chance

ANNOUNCEMENTS: Ruck Float on 8th

COT: A team is not a team unless you give a damn about one another. F3 is a team.

DATE: 2023-07-04
AO: Atlantis
Q: Rogue
PAX: Hammerhead, Burgundy
FNGs: None
COUNT: 3
WARMUP: SSH x20 IC, LBACs x10 IC, Reverse LBACs x10 IC, Michael Phelps x10 IC, Cherry Pickers x10 IC, Hill Billy Walkers x10 IC

THE THANG: Mosey around AO green. Stop every 45 seconds for brief workout alternating between merkins (x10) and LBCs (x10 IC). Total of 247 merkins and 247 LBCs IC.

MARY: None

ANNOUNCEMENTS: Hammerhead will follow-up if any

COT: Today we celebrate the blessings of freedom, peace, and prosperity in this nation. May we these gifts to shun that which is evil, selfish, and ungodly. May we use these gifts to pursue all that which is good and honorable, just and pure, commendable, worthy of respect, excellent, praiseworthy, true and wise; for service and thinking of others before ourselves.

DATE: 2023-07-03
AO: Mondaynightruckers
Q: Mincemeat
PAX: Raven, Rocketman, Tron, Jetstream
FNGs: None
COUNT: 5

THE THANG: 4.5 miles in exactly 90 minutes. We just avoided the rain!
COT: Philippians 4:8. Even as we celebrate our independence, remember that God calls us to submit our minds and thoughts to His standard of goodness.

DATE: 2023-07-03
AO: Horizon-Ao
Q: sticks
PAX: 2 percent, Magoo, Trifecta, Monk, Defiance, Purple Rain, Disco, SPINAL TAP, Legacy FNGs: Tomb Raider
COUNT: 11
WARMUP: SSH, WMH, Hillbillies, Don Quixotes, Arm Circles, Shoulder Taps THE THANG: Mosey, stopping every once in a while with the following exercises. 1) 17 – Merkins
2) 25 – Frankensquats
3) 25 – Monkey Humpers
4) 26 – Imperial Walkers

Hip Stretches
1) Low Lunge
2) Pigeon Pose
3) Lizard Pose (World’s Greatest Stretch)
4) Child’s Pose
5) Wide-Angle Seated Forward Bend
6) Butterfly Stretch
7) Bridge
8) Hero Pose
9) Supine Pigeon (figure 4 stretch)
10) Yoga Squat
11) Frog Pose
MARY: LBC’s, Box Cutters
ANNOUNCEMENTS: Float thing this weekend
COT: Happy Mid New Year’s – revisit your yearly goals