Category: Uncategorized

DATE: 2023-02-15
AO: Compound
Q: Hightower
PAX: Peanuts, Pop Fly, 2 percent, Booking, citrus, Doodles, Lazlo, Obadiah, Poe, Roddick, Yardbird, Zeus, Snake (Will Harris) FNGs: None
COUNT: 14
WARMUP:
SSH then lots of stretching. Followed up with Ricky Bobbie through Mosaic District, taking a pause for quick recovery at the Target parking deck. Then continued Burpee Bobby up the ramp & around top level of garage.

THE THANG:
Jacobs Ladder, 11’s
Top start with 10 burpees, jog to mid level garage, 1 merkin. Rinse & repeat until countdown is done. Most finished before me, 10 sec wall sit, followed by lap around garage. Fellowship jog to green in front of Target for Mary.

MARY:
100 LBC’s

ANNOUNCEMENTS:
Street Cleaning Sun, 2/19. Starts at 7am at Sparta

COT:
Common trait of successful, accomplished, happy people is their Gratitude. So much to be thankful for, don’t forget to share gratitude with you family & friends. A simple thank doesn’t take much effort, but doing so uplifts others. Thank you to you men for coming out and celebrating my birthday with me. Means a lot!!

DATE: 2023-02-15
AO: Horizon-Ao
Q: Magoo
PAX: vplaxico, Fish Fry, Faceplant, SPINAL TAP, Gherkin, Kodiak, Trifecta, 3 mile, Mr Haand FNGs: @Atache
COUNT: 11
WARMUP: SS Hop, WMH, CherryPicker, Narrow Squats
THE THANG: PAX in circle complete 20 reps of a sordid exercise; traverse field goal-to-goal including bear crawl through coupon minefield; first to return (@gherkin, @trifecta, @3mile) leads 10 blockies while rest of the PAX catch up. Bonus burpees for fastest 5. MARY: Ring of fire leg push-down
ANNOUNCEMENTS: Still time to sign up for Growruck. Impact (4-hr) Ruck participants should note that life is never that simple and there is a gear list posted somewhere. COT: Stay calm and keep your eyes up as you navigate the minefield.

DATE: 2023-02-15
AO: Aerie
Q: Rambler
PAX: Lonestar, Yellow Jacket, Stewie, Rocketman
FNGs: Mad Money
COUNT: 6
WARMUP: S-s-hop, C-pickers, w-m-hays, M-phelps, d-dog, c-kai THE THANG: rolling on with more dice games. 1. Do or Die, 2. Roll Around MARY: LBC’S, Dead Starfish
ANNOUNCEMENTS: Sparta road clean up sun, GTE, wood chopping in March, Dad’s camp June 2 weekend.
COT: over the last couple weeks I have been traveling around different AOs. it’s been very fulfilling and has re-energized my engagement. I highly encourage all of you to visit a new AO or an AO you haven’t been to in a while and connect with the broader community. this group has been transformative for me and I believe it can be transformative for all of you. welcome to FNG Mad Money. has been on a long road to physical recovery and we are all hopeful engagement with F3 will help with that recovery.

DATE: 2023-02-11
AO: Olympus
Q: Juneau
PAX: Obadiah, Nano, Peanuts, YNAB, Doodles, Rollingstone, Popeyes FNGs: Kittles, DR: Average Joe, Roll Cage
COUNT: 11
WARMUP: SSH, Cherry Pickers, Michael Phelps, Imperial Walkers, Wiley Mays Hays
THE THANG: Start moseying around the school completing various exercises along the way: -wall sits with lunges to the end of the line
-backwards run to the benches: declined merkins, step ups, inclined merkins, dips
-turn over to Peanuts: sprints, one sided karaoke, and a bunch of curb workouts to include monkey humpers. -Mosey to the field
-ultimate frisbee with burpees and exercises in between scores MARY: none
ANNOUNCEMENTS: GTE35, thanks to Average Joe and Roll Cage for bringing the water buffalo for the GTE
COT: F3 is a community that looks after each other, rely on this community during rough times and share the happy times.

DATE: 2023-02-14
AO: Atlantis
Q: Hammerhead
PAX: Grease Monkey, Infinity, Deflator, Bratwurst, True North FNGs: None
COUNT: 6
WARMUP: Village Green:

19 SSH’s
19 steam engines (imp walkers)
19 don quixotes
19 warrior stance trunk stretch
19 Overhead Claps
19 chopper burpees

THE THANG: Delta Pier Loop w/ Bear Crawl 19X2

Wheelbarrow Runs, 19X
Derkins, 19X
Hands Reversed Pushups, 19X

Unter Der Bruecke:

19 Dips
19 CHINups/ Flexed arm hang
19 Delta Dry Docks
19 Dumbbell Triceps Extns

Tabata 30/10 (Wall elbow fulcrums)
8 rds

MARY: Tabata 20/10 (Flutterkicks w/DB rotos)
8 rds

Return to Village Green: 19 more to comemmorate Ted Lerner, Nats owner of 19 years, including the 2019 World Champs

10 Star Jumps + 9 Jump Squats

ANNOUNCEMENTS: CPR Certification coming to a town near you…so stay tuned!

COT: Momento Mori. Be Men of Action. Let’s live ready to die, preparing instead of wasting precious time. (but Carpe Diem when it comes to your Last Meal!)