Category: Uncategorized

Date: 2023-10-17
AO: delphi
Q: Peanuts
PAX: Crop Duster, Glee, Monk, Blue Steel, Nano, Rambler, Rocket, K-Pop, Pop Fly, Hoolihan, Juneau FNGs: None
COUNT: 12
WARMUP: Pop Fly special
THE THANG: hmmm…lots of wonderful Tarantino trivia followed by a smattering of exercise MARY: she was in a different movie
ANNOUNCEMENTS: Grunt; road detail; walkarama
COT: Quinton Tarantino took a lot of good actors, gave them lots of dialogue and made good movies. Struggling through things creates good end states. We are all mere novices re: Tarantino trivia compared to Pop fly and Glee

Date: 2023-10-18
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Yardbird, Battleship, citrus, Hightower, Popeyes, Big Bird FNGs: None
COUNT: 8

WARMUP: SSHs x 25 IC, Merkins x 15 IC, Gravel Pickers x 15IC, Willie Mayes Hayes x 15 IC, Copperhead Squats x 20 IC

THE THANG: We partnered up for a Dora consisting of 100 Merkins, 200 Squats, and 300 LBCs and a mosey w/ 3 burpees for the non-exercising partner. After that we honored hump day with some glute bridges/Alabama Prom Dates. Then we moseyed into Mosaic for a Monkey Humper extravaganza wherein we finished by doing 25 monkey jumpers in front of F45 (all those extra Fs and they weren’t even open yet). BTW 45 F’s is way too many to give!

MARY: Pax Delight wherein each Pax led us through a Mary exercise.

ANNOUNCEMENTS: Two Veterans Day events: (1) Local workout here in the Capitol region and (2) GTE 44 in my neck of the woods.

COT: Life will happen to us, all we can control is our response. Hard things are worth doing, and they build character.

Date: 2023-10-18
AO: horizon-ao
Q: Disco
PAX: 2 percent, 3 mile, Fish Fry, Gherkin, Kodiak, Magoo, Mr Haand, Purple Rain, Trifecta FNGs: None
COUNT: 10
WARMUP: CPs, WMH, DDog,UpDog,Childs Pose,WGStretch, LBACs, SSHs. Lap of Fellowship THE THANG: PAX divided into 3s and rotated through these sets: 1: Merkins/Suicides(2)/Squat Jumps
2: Curls/Floor to Ceiling (30)/Chest Press
3: Karaoke/Field Run (Full)/Shoulder Taps
4:Derkins/Rows(30)/Lunges
5:T-stabilizers/Toy Soldiers (30)/Mtn Climbers
6: Pullthroughs/Coupn Squats (30)/KB Swings
MARY: Each One Choose One: J Los, Bird Dogs, Boxcutters, Nolan Ryan, Flutters, LBCs, and 3 others ANNOUNCEMENTS: Grunt 11/11
COT: Successful orgs have a Circle of Safety – where members feel safe, valued, and empowered to act. They also have leaders with a strong sense of purpose, who understand and communicate their “why.” F3 (often) demonstrates both. In other groups, look for ways to bulld safety and inclusion with peer members and communicate purpose as a leader. Credit: Simon Sinek, Leaders Eat Last

Date: 2023-10-18
AO: apollo
Q: Bluegrass
PAX: Obadiah, Juneau
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, WMH, overhead arm clappers, arm circles, down dog, legs, etc. THE THANG:
Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps each corner
2nd lap 30 reps each corner
3rd lap 20 reps each corner
Last lap 10 reps each corner
1st corner: merkins
2nd corner: big boys
3rd corner: Carolina dry dock
4th corner: lunges

1 extra lap at best pace without stops

MARY: plank, flutter kicks, LBCs, American hammers, dying cockroach, couple more. ANNOUNCEMENTS: the grunt 11 November
COT: balance in all things, it’s ok to take a knee for a while, just get back into it soon as you can. Give yourself grace for missing some things because we can’t do it all.

Date: 2023-10-18
AO: atlantis
Q: Deflator
PAX: Infinity, Smokey, True North, Tim Leahy (Forceps)
FNGs: None
COUNT: 5
WARMUP:
Arm Circles, Through the Tunnel, SSHops, Worlds Greatest Stretch, Lunge Push-up, Willy Mays Hayes THE THANG:
Mosey to the stadium, stopping and doing alternating sets of Merkins-Taps
Squats-Holds
SSHops-Calf Raises

5-10-15-20-25

Squats, Merkins, Lunges, Mountain Climbers, FlutterKicks

Rotate through, advance one exercise to the left, run in between

MARY:
ANNOUNCEMENTS:
COT: