DATE: 2022-12-31
AO: Sandlot
Q: Legacy
PAX: Traveler
FNGs: None
COUNT: 2
WARMUP: Phelps, itty bitty AC, night club, cherry pickers. DD, WGS
THE THANG: wide receiver med ball exercises! Wow. Challenging. Welcome 20F3. 2 Merkins with 20 yard run, 3 jump squats. Repeat many times. Then make the 20 yards bear crawls. Lots of this. Then med ball catch. Then med ball catch with a burpee. To finish: dropping the ball—throwing 6 pound med ball in laundry bucket with burpee ante and burpee penalty. MARY: did some LBCs at one point
ANNOUNCEMENTS: BURPEES IN JANUARY
COT: hard to push yourself on 12/31 when none of your peers are working out. Kobe Bryant was a master of this-outwork your competition!! Happy New Year!
New Year’s Eve Eve
DATE: 2022-12-31
AO: Olympus
Q: YNAB
PAX: Ashe, Nano, El Niño, Zeus, slider, I-Beam, Pop Fly, Rambler FNGs: None
COUNT: 9
WARMUP: Bavarian Pretzel
THE THANG: Beers and Food
MARY: Otter Guava Sour and ‘Slip it in’ cider
ANNOUNCEMENTS: probably
COT: Grow Ruck
We definitely didn’t miss the turn
DATE: 2022-12-31
AO: Mor-Ruck-Ing
Q: Legacy
PAX: citrus, Sloth, Maguire, Traveler, Beaux, Mackerel
FNGs: None
COUNT: 7
WARMUP: none
THE THANG: 4.5 miles out and back
MARY: none
ANNOUNCEMENTS: GTE
COT: Ask questions!
Last workout of 2022
DATE: 2022-12-31
AO: Olympus
Q: Rollingstone
PAX: Ashe, CableGuy, Hightower, Juneau, Peanuts, Pop Fly, Rambler, Toolbox, YNAB, Zeus FNGs: None
COUNT: 11
WARMUP: ssh, Willy Mays hays, arm circles, downward dog, mosey around track THE THANG: 10 to 1 countdown. Burpees, squats, calf raises, merkins, arm press.
Assorted sprints, 2 basketball dribble, knock out, 3×3 basket ball, 2 ball pass, human push up thing never to be done again, merkin with basketball.
MARY: NA
ANNOUNCEMENTS: coat drive, grow ruck (see Hightower)
COT: start the new year right bring men to F3, and try something new in your LIFE, I’ll say no more lest I am perceived to say something different than LIFE, some of you have dirty minds, toolbox, pop, Ashe…
Crawl into the New Year
DATE: 2022-12-30
AO: Aerie
Q: Lonestar
PAX: Stewie, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP: side saddle hops, Michael Phelps, jog around field
THE THANG: Crawl into New Year
Start at goal line. Bear Crawl 20 yds then 5 Merkins, then set of abs (rotate flutter kicks, American hammer, Big Boy sit ups, dead coack roach & Freddie mercury’s – 20 reps) then legs (rotate squats, jump squats, lunges, step ups on bleachers, squat hold for 30 sec – 20 reps). Switch to crab walk for next 20 hrs, merkins, abs, legs. Continue down to goal line. Jog back and start again. 200 yds total MARY:
ANNOUNCEMENTS: old rag on Saturday!
COT: Hope is a good thing but hope is NOT a strategy!!!
F3 The Capital 