Date: 2023-10-13
AO: thepatriot
Q: Legacy
PAX: Major Payne, Shake ‘N’ Bake, citrus, Ice Tea, CableGuy, Boardwalk, 2 percent, Big Short, Coconuts, Popeye, Hobbyhorse, Wallace, Sunshine, Overthrow, Booking, Gherkin, Smokey FNGs: None
COUNT: 18
WARMUP: SSH, Imperial Walkers, Hill Billys, ROOT VEGETABLE EXTRACTOR, Willy Mays Hays, Downward Dog, WGS, Special Homecoming Dance Backstreet Boys “Everybody:” On any variation of the word “body,” do a burpee, otherwise do: Michael Phelps, Moroccan Night Club, or Air Press (also, you must do 1 4-count Monkey Humper).
THE THANG: Run to “the Arena.” At the Arena, 3x the following, R and L Bulgarian Split Quat (x15) and Derkins (x15). Mosey to basketball court. At basketball court 5x alternating shoulder taps and mountain climbers. Thank you @Cable_Guy for leading last 2x; then mosey back to field. At field: do Jacobs Ladder of 1x and 10x (escalating and declining by one) perfect merkins and burpess, running width of field between each exercise. MARY: LBCs (50)
ANNOUNCEMENTS: The Grunt 11/11; “The 11th Hour” GTE on same day.
COT: F3 is not just guys working out. We are a community and part of this community. Yorktown High is a key part of our community We have a number of PAX who are graduates of YHS and even more who are YHS dads. Bring it in for what is, technically, a Ball of Man and let’s go “Yorktown” on three. 1…2….3….YORKTOWN! SYITG!
Unconventional
Date: 2023-10-13
AO: horizon-ao
Q: sticks
PAX: Yardbird, 3 mile, Poe, Trifecta, Kodiak, Mr Haand, Lazlo, Attache’, vplaxico, Classified FNGs: None
COUNT: 11
WARMUP: SSH, LBAC, Ankle Circles, Down/Up Dog, WGS
THE THANG:
Station 1
Pull up bar L sits
Wall ankle flexes (toes pointed up)
Hip airplanes
Deep Wall sits
Hamstring stretches
Station 2
Station 2
Backward hill runs
Downhill squats
Hip flexors on wall
Hamstring Stretch
Station 3
Bouncing split squats
Hop stop and drop
Ankle bounces
Station 4
Toe Jog
Duck Run
Ankle Run
MARY: LBC’s, Side Planks, Birddogs
ANNOUNCEMENTS: Grunt, Dads camp
COT: “If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.” -John Wooden
Where have you gone Rambler and Rollingstone? Our F3 Nation turns its lonely eyes to you
Date: 2023-10-13
AO: sparta
Q: Peanuts
PAX: Blue Steel, Ashe, Crop Duster, Doodles, K-Pop, Monk, Nano, Bluegrass FNGs: None
COUNT: 9
WARMUP: SSH; WMH; CP; MP; AB stretch; Upper Back Stretch; DD; WGS; CK
THE THANG: Similar to yesterday with some new additions. Timer runs a lap around track with 10 SSHs. Pax circle around until complete full round and then start on round 2. Ashe really likes to work his forearms. MARY: Went around the circle 6 of us got a little of Mary
ANNOUNCEMENTS: dad camp is nearly over; grunt and rambler’s ramblings COT: relationships are hard.
The Best Support Group!
Date: 2023-10-12
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Butter, FIFA, Mumford, Mark Michael, CashOnly, Greenspan, Dungeon Master, Pluto FNGs: None
COUNT: 11
WARMUP:
• SSH x 25 IC
• Swingbillies x 15 IC
• Carolina Dry Docks X10 IC
• Monkey Humpers X15 IC
• 2 laps around the black top
• El Capitan x 10 each direction
• Shoulder Taps x 15 on Q
• PlankJacks x 10 IC
• 10 Merkins on my Q
• Michael Phelps x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 10 IC
THE THANG:
Pax works in pairs, one pair sets pace, while others do exercise. • Round #1: pacers – 3 corners, moving two coupons (other holds plank)
• Round #2, pacers – 3 corners, 12 Bear Crawl, 23 Lounge Walk, 34 Bear Crawl (other holds plank) Exercises:
• Curls
• Overhead Press
• Coupon Squats
• LBCs
• Coupon Merkins
• Jump Overs
After each cycle, coupon-a-cide on the black top
MARY:
• Reverse Crunches x 20 IC
• The Pinguin x 15 IC
• Outlaws x 20
• X-Factor x15 IC
• Little mermaid x15 IC
• Scissors x 15 IC + 10 flutters
ANNOUNCEMENTS:
Dad’s camp
COT:
Deagle shared his wife’s family horrifying experience with the recent Hamas attack on their towns (few members of her extended family were kidnapped to Gaza).
Rambler’s Rodeo
Date: 2023-10-12
AO: olympus
Q: Peanuts
PAX: Blue Steel, Crop Duster, Doodles, Rollingstone, Rambler, Glee, Flapjack FNGs: None
COUNT: 8
WARMUP: SSH, IW, WMH, CP, DB, MP, DD, WGS, CK
THE THANG: PAX partnered up and rotated through following stations: mosey to bruin do 10x MHs mosey back (this is the timer for everyone else; farmer’s carry up and down ramp with 10x thrusters; 10x wall touch crunch and 10x Mike Tyson’s; run up and down stairs with 10x air squats; bear crawl up hill and crawl beat down with 10x merkins. Do as many iterations as you can until runners get back. One teams had rotated through all stations we switched it up. Included 10 OHP/ 10 curls; 10 BSS/10 calf raises. MARY: WW2s and something I can’t remember
ANNOUNCEMENTS: rambler’s show: daddy camp and walkathon. The grunt COT: make good choices
