Category: Uncategorized

DATE: 2022-12-30
AO: Patriot
Q: Ice Tea
PAX: Roadkill, bogey, Maguire, Sunshine, Big Short, Spokes, Boiler, Maj. Payne, Wedding Singer, Bone, 2 percent, Elvis, Passport, Legacy, Smokey, citrus FNGs: Messy, Mackerel
COUNT: 19
WARMUP: SSH, Merkins, Michael Phelps, IBACs, Don Quixotes, W.M. Hayes, Cherry Pickers, Downward Dog

THE THANG:
-Fellowship Lap
-Coupon lunge walk to 30 yd line and back, Jump squats x 25, goblet squats x 25, thrusters x 25 -Mosey to parking lot + alternating toe taps x 25
-Mosey to front of school, step-ups x 25, Bulgarian squats x 15 each leg, repeato -Group 2 box jumps up stairs and laps while Group 1 does wall sits, swap it up
-Mosey to basketball court, Group 2 shuttle run while Group 1 holds Al Gore, swap it up, repeato -Mosey to field, Bonnie Blairs and Goblet squats

MARY: WWIs, Robin Venturas, Flutter kicks

ANNOUNCEMENTS: still collecting coats, Grow Ruck in March

COT: Integrity is honesty in action. In 2023, you’ll be confronted with an ethical/moral quandary. Make the right decision, even if you risk going against the herd or your tendencies towards self-preservation. You’ll always be respected as a man of integrity and honesty, regardless.

DATE: 2022-12-30
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp Michael Phelps, Beet Pickers, Don Quixotes, and Hillbilly Walkers.

The Thang:
3 rounds of:
120m Sprint
10 Burpees
30m Bear Crawl
20 Merkins
30m Lunge Walk
30 Air Squats
30m Standing Long Jumps
40 Reverse Merkins
30m Crab Walks

Mary: Flutter Kicks, Sweat Angels, Side Crunches, and American Hammers.

Announcement: Monday, 1/2/23, will be a holiday for most folks, so we will meet at 0700 once again. We plan to also hold a workout tomorrow, 1/31/22, at 0700 with Running Man as Q.

CoT: “Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become.” – Hal Elrod, The Miracle Morning

DATE: 2022-12-30
AO: Sparta
Q: Lightyear
PAX: Obadiah, Pop Fly, Hightower, Zeus, Peanuts
FNGs: None
COUNT: 6
WARMUP: SSH until Peanuts arrived, Michael Phelps, cherry pickers, arm circles and circle arms, mosey, and some bear crawls.
THE THANG: with the coup, run to the 25 and do 25 merkins, backwards run to goal line then off to the 50 for squats, backward to the goal line then to the 75 for Mountain Climbers, backwards to goal line and then 100 for 100 SSH. Then pax Mosey’d. Did it all again but with overhead press, curls, calf raises, and LBC. Followed by one more lap. MARY: AH, pickle pointers, pickle pounders, planks.
ANNOUNCEMENTS: grow ruck this spring, lunch is on Hightower. Bring your jacket donations tomorrow morning.
COT: f3 motto- “Leave no man behind, but leave no man where you find him” … always move forward and help those around you move forward. Don’t confuse Excellence with perfection… perfection is unattainable, we can always be better

DATE: 2022-12-29
AO: Highlands
Q: Toolbox
PAX: XL
FNGs: None
COUNT: 2
We made stuff up alternating Q and Pax duties.

DATE: 2022-12-29
AO: Freestate
Q: FIFA
PAX: Butter, Deagle, Horshack, Winston, FIFA
FNGs: Brony
COUNT: 8
WARMUP:
10 SHH
10 Imperial Walkers
10 Cherry Pickers
10 Windmills
12 Willie Mays Hays
5 baby arm circles forward
5 baby arm circles backward
5 big arm circles forward
5 big arm circles backward

THE THANG:
1/4 mi laps, exercises on the corners, coupons moving one corner per lap

Lap 1:
Rifle carry coupon to corner 2, 15 merkins, leave coupon
Jog to corner 3, 20 Carolina DCs
Jog to corner 4, 20 Mountain Climbers
Jog to corner 1, 5 Burpees

Lap 2:
Walk half the end line in recovery, bear crawl 2nd half to corner 2 Dead weight carry coupon to corner 3, 15 squats with coupon, leave coupon Jog to corner 4, 10 lunges, both legs = 1
Jog to corner 1, 5 burpees

Lap 3:
Walk half the end line in recovery, crab walk 2nd half to corner 2, 15 merkins Jog to corner 3, 15 bent over rows with coupon
Rifle carry coupon to corner 4, 15 taint scrapers with coupon, leave coupon Jog to corner 1, 5 burpees

Lap 4:
Walk half the end line in recovery, bear crawl 2nd half to corner 2, 15 small flutters, 15 big flutters Jog to corner 3, 15 reverse crunches
Jog to corer 4, 15 big boy SUs
Murder bunnies with coupon half the sideline towards corner 1, frozen curls 2nd half of sideline, 5 burpees at corner 1

Lap 5:
One 1/4 mi lap

MARY:
15 box cutters
10 outlaw R
10 outlaw L
10 small flutters
10 big flutters
Plank-o-Rama

ANNOUNCEMENTS:
None

COT:
FIFA instructs PAX do what he tells his kids to do each day: Do your best, Be your best