Category: Uncategorized

DATE: 2023-02-01
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Chile, Infinity
FNGs: None
COUNT: 4
WARMUP
SSH
Arm circles
Calf raises
Beet pickers

THE THANG
Tabata workout
Squats
Lunges
LBCs
SSH
Dips
Mountain climbers
Star jumps

MARY
American hammers
Crunchy frogs
Penguin crunches
Plank

COT
According to both the Bible and universal Christian tradition, pride is the first sin, the chief sin, and the root of most other sins. Ironically though, many people today think of it as more of a virtue than a sin. Shouldn’t I take pride in myself? Don’t I need a healthy self-esteem?
The central feature of pride is enmity—enmity toward God and enmity toward our fellowmen. Enmity means “hatred toward, hostility to, or a state of opposition.” Pride is essentially competitive in nature.

DATE: 2023-01-31
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Hammerhead, True North
FNGs: Ralph Machio (from NC)
COUNT: 5
WARMUP: Side straddle hop, side-lunge stretch. Mosied to the site.
THE THANG: After dynamic stretches, sprinted at 90 – 95% for approximately 150 meters. Performed merkins, lunges, squats, ring-of-fire planks,big boy situps, and flutter kicks between 8 sets of sprints. Reduced distance down to approximately 30 meters and did sprint bursts at 101% with exercises between 6 sets of bursts. Mosied back to the AO. MARY: Box cutters, candle stick lifts, elbow planks, dolphin plank. ANNOUNCEMENTS: GrowRuck is coming up. Details on the F3 the capital channel.
COT: Value of participating in the community and not just doing it “for yourself”.

DATE: 2023-01-31
AO: Delphi
Q: I-Beam
PAX: Juneau, Obadiah, Hightower, Lightyear, Ashe, Peanuts, Bluegrass, Wham-O, Nano, Rambler, slider, Rocket FNGs: None
COUNT: 13
WARMUP: SSHs, WMHs, Arm Circles, Cherry Pickers, Michael Phelps THE THANG:
PAX started in a circle around the speaker that played a power hour mix that changed songs every minute, keeping us energized for an old-fashioned EMOM of the following: 4X Burpees
8X Merkins
12X Air Squats
Mosey around the field within ear shot of the speaker to hear when songs changed. Q tried to call out the song changes to keep everyone honest.

We finished 28 rounds so that PAX completed over 100 burpees, 200 merkins, and 300 air squats. MARY: 1 burpee to grow on
ANNOUNCEMENTS: GTE 2023
COT: Shared for those in attendance, but YHC is very thankful for his F3 brothers.

DATE: 2023-01-31
AO: General
Q: Lazlo
PAX: 2 percent, Fairweather, Hard Knox, Moneyball, Yardbird, XL, Toolbox, Booking, bogey FNGs: None
COUNT: 10
The Q woke up this morning thinking, “Hello February! No more burpees!” Then he remembered there are 31 days in January. Back to the drawing board. So we knocked out a few burpees today, but in small doses. Official count that might or might not be accurate: 84 burpees

WARMUP: SSH, willie mays hayes, imperial walkers, Moroccan night clubs, cherry pickers, downward dog. 2 burpees before each set, except for 5 penalty burpees for the last set (thanks @Hard Knox!). [Count: 15 burpees]

THE THANG:
PAX lined up on the goal line and took turns picking a target yard line, and a method of travel. Whoever finished first could name the next target/travel, but had to do 3 burpees first when the rest of the PAX started. (The rest of the PAX were still doing 3 burpees to move the count, but not during the race.) All PAX picked a movement, with @toolbox and the Q picking twice. Things I remember:
Crab walk, alligator crawl, broad jump + sprint, high skip, bear crawl, Spider Man crawl, frankenstein walk, lunge walk, Lt Dan,
Grand Finale: 100 yard bear crawl back to the start. This stirred some mumblechatter but the Q heartily approved. (Burpee count: 33)

Part 2: Dora. Based on the episode that had an EMOM timer for burpees. (And, as @2 percent reminded us, Map killed the Monkey. I don’t think they use this one for re-runs.) PAX partnered up for 100 Bonnie Blairs (hard way), 150 WWIs, and air presses until time was out, with all PAX stopping whatever they’re doing for 3 burpees on the minute. (Burpee count: 36)

Burpee total: 84

MARY: sets of flutter kick, hello Dolly, gas pumpers without heels touching the ground

ANNOUNCEMENTS: Super Bowl squares, Grow Ruck

COT: I shared that my sister passed away about a week ago. Not much wisdom was included. But it’s something my family and I are dealing with. What seemed important was the show of love and support from my F3 brothers, and affirmation that we are there for each other. Sincere thanks to all of you.

DATE: 2023-01-10
AO: General
Q: Hard Knox
PAX: 2 percent, Jenner, Moneyball, Shocker, The Lawn, XL
FNGs: @Kvetch
COUNT: 8
WARMUP: The usual. SSH, Overhead Press, LBAC, M. Phelps, I. Walker, Windmill, Hillbilly, Cherry Picker, W.M. Hayes, D. Dog, C. Kai, World’s Greatest Stretch.
THE THANG: DORA – 100 merkins, 200 squats, 300 lbcs. EPPY – after baseline “death lap”, teammates take turns motivating each other to run faster. Result – several teams beat previous time. No 3rd lap needed. Mosey / cool down / fellowship lap instead. MARY: Flutterkicks, Mountainclimbers, and more Flutterkicks
ANNOUNCEMENTS: Growruck coming up! Contact @horshack
COT: Sometimes you can go faster, and farther together. Look for opportunities to work as a team today. Nice job everyone!