Category: Uncategorized

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Joshua’s Ladder, Not Jacob’s

Date: 2024-01-06
AO: thesandlot
Q: Defiance , Legacy
PAX: bogey, CableGuy, citrus, Fish Fry, Hobbyhorse, Lazlo, Magoo, Major Payne FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbilly, Root Vegetable extractor, Michael Phelps, Moroccan Night Club, Downward Dog
THE THANG: Dora-style burpee ladder. One group climbed the hill to perform burpees (100 total), while second group performed exercises of choice. Sets of 5,5,10,10,15,20,15, and 5 burpees at the top. Switch and repeat, MARY: Defiance cafeteria – 20 reps of merkins, V-ups, and mountain climbers ANNOUNCEMENTS: Upcoming 2nd F event… not at a brewery…
COT: We never get to the top of Jacob’s ladder. We try, make progress, lose ground, then climb some more, and all along the way it’s hard going. But it’s important to keep our eyes set on that end goal. And help pick up others as they climb, fall, and climb some more.

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The Gloomiest Day of the Year

Date: 2024-01-05
AO: horizon-ao
Q: Gherkin
PAX: Kodiak, Poe, Lazlo, Old Bay, Classified, Attache’, 3 mile, @FlipTurn, @yardbird FNGs: None
COUNT: 10
Warm Up
Side straddle hop
Hillbillies
Imperial Walkers
Michael Phelps
Cherry Pickers
Down Dog
WGS
Fellowship lap to the coupons

The Thang
3 sets of 10 exercises
AMRAP for 50 sec, 10 sec rest
1 minute rest between sets

No Cheat Merkins
Sit-up with overhead press (with coupon)
Squats w/ coupon
Blockies
Mountain Climbers
Lunge w/ coupon (alt legs)
Coupon Curls
Burpee Block Jump Overs
High Knees
No Surrenders

Hand Release Merkins
LBCs
Bobby Hurleys
Dancing Crab
Toy Soldiers
Curtsy Lunge w/ coupon
Chest Press
Plank Jacks
Imaginary jump rope
Dips

3rd verse, same as the 1st

MARY
Flutter kicks
Penguin crunch
LBCs

Count O Rama
Name O Rama

COT
The sun rises later today than it does at any other day of the year, making it the gloomiest day. But that means that we’ve got 6 months of brighter days ahead. Embrace the positives when you can.
As Barney Stinson from How I Met Your Mother says, “When I get sad, I stop being sad and be awesome instead.”

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Outrunning the Cold

Date: 2024-01-05
AO: thepatriot
Q: Wedding Singer
PAX: Coconuts, Smokey, Hobbyhorse, Boardwalk, Vila, Spud, Bone, Shake ‘N’ Bake, Popeye, My Space, Major Payne, Flipper, Goldfish, Strange Brew, Anchorman, bogey, Lucius, Roadkill, Legacy, CableGuy, Short Rib, Pilgrim, Kodak FNGs: None
COUNT: 24
WARMUP: SSH, Michael Phelps, Imperial Walker, Hillbilly, WMH, Cherry Picker, Downward Dog, Worlds Greatest Stretch

THE THANG:
Run to Nottingham Elementary
20 Merkins
20 Copperhead Squats
20 Shoulder Taps

Run to Miner’s Hill
Dips
Burpees

Run to Little Falls Presbyterian Church
20 Merkins
20 Curtsey Squats
20 Mountain Climbers

MARY: LBC, Dirty Dog, Donkey Kick, Flutter

COT: Your F3 brothers are there for you. Some even have jumper cables handy.

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Need another 10 count

Date: 2024-01-05
AO: thefarm
Q: Firehead
PAX: Squatter, Trolley, Matthew – Running Man, Lumbergh, Moneyball, Firehead FNGs: None
COUNT: 6
WARMUP:
Grady Corns
Don Quixotes
Mosey around the fields

THE THANG:
Burpees
Plank 60 count
Long jump to 1/2 field

Carolina Dry Docks
Squats
Australian snow angels
Bear crawl 1/2 field

Merkins
Bonnie Blairs
Shoulder tap

Sprint back and repeat one more time

MARY:
J-Los
Flutter Kicks
Penguin Crunches
Rosalitas
Nolan Ryans
American Hammers

ANNOUNCEMENTS:
Ruck/Hike Feb 10

COT:
Many successful people start at a place of difficulty where there is nothing to lose but everything to gain. Treat opposition as an opportunity grow and improve.