Category: Uncategorized

DATE: 2022-12-29
AO: Olympus
Q: Peanuts
PAX: Pop Fly, Zeus, YNAB, Hightower, Rollingstone, citrus
FNGs: None
COUNT: 7
WARMUP: WMH, CPs, MPs, shoulders, merkins, hillbillies, mosey
THE THANG: 1xPax 👩‍🌾 carry up the ramp and back while all other Pax repped it out. Pax rotated in choosing the beatdown. After all Pax had completed 👩‍🌾 carry on Mac and Me Ramp. We switched to stairs. Finish with zig zag on 🏀 goals. MARY: I know her
ANNOUNCEMENTS: coat drive, ruck
COT: Winter has arrived. Pax counts are low. Glad to see all of you this morning. Keep coming out to encourage one another. There is glory in the gloom.

DATE: 2022-12-28
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: Wawa
COUNT: 4
WARMUP: SSh, Michael Phelps, Surrenders, beet pickers, WMH, valve stretch THE THANG:
Four rounds-
25 Mercans
Planks-13- IC
Side planks13 IC
Leg bridges-12 each leg
Squats-12
Lunges-12
Burpees-10

Mary: includes
ANNOUNCEMENTS:
COT:
“Pray as if God will take care of all, act as if it is up to you.” St. Ignatius of Loyola

DATE: 2022-12-16
AO: Sparta
Q: Lightyear
PAX: Zeus, Peanuts, Pop Fly
FNGs: None
COUNT: 4
WARMUP: hairy rockettes,
THE THANG: if memory serves me correct we did a little Dora with a modified run, farmers carry. MARY: round Robbin pax choice, as always pickle pointers were involved ANNOUNCEMENTS: wreaths across America
COT: look out for each other, check in on one another during the holiday season… treat mental health like we do our physical health

DATE: 2022-12-28
AO: Compound
Q: Jag
PAX: Peanuts, Zeus, Yardbird, Faceplant
FNGs: None
COUNT: 5
WARMUP: 12 each of SSH, Air Presses, Seal Claps, SSH, Imperial Walkers and SSH, followed by Willie Mays Hays, Cherry Pickers and World’s Greatest Stretch. 12 more SSH.

THE THANG: Starting at the soccer field’s goal line, F3 gave us on the first day of F3-mas: 1 Burpee and a short run.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a short run.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a short run.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the seventh day of F3-mas, F3 gave us: 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 44 single-count Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises in cadence; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 Al Gores; 44 single-count Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises in cadence; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 44 single-count Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises in cadence; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

MARY: 60 LBCs; 12 Penguin Crunches; 12 WWIIs; 60 LBCs; and 12 Nolan Ryans

ANNOUNCEMENTS: Coat Drive and GrowRuck 35 this March!

COT: Make gratitude a regular exercise, not one for the holidays. Out.

DATE: 2022-12-28
AO: Patriot
Q: Maguire
PAX: Passport, bogey, Wedding Singer, 2 percent, Boiler, citrus, Lucius FNGs: Messy with a Y, Mackerel (FNG)
COUNT: 10
WARMUP: Side Straddle. Hillbillies. Rockettes. Willie Mays Hayes. Cherry Picker. Down Dogs. Cobra Kai.
THE THANG: Mosey to spots around Yorktown. PAX decided on going right or left and how many spots to jump ahead without knowing the map. See photo for what we did. Stations included:

Ring of fire. Planks and traveling bear crawls.
Run around anthem. Partner doing step ups and dips.
5s. Burpees on both sides. Travel via burpee up and lunge back. Parking lot. Partner jog is timer. Partner doing 10 merkins and SSH and switch. Hoops suicides. Partner jogs while other does 10 climbers and weezy jeffersons. Then we did ring of fire per @bogey choice and 5s again.
MARY: thank you @weddingsinger. Flutter. LBCs. Freddie Mercurys. ANNOUNCEMENTS: coat drive. See @shakenbake. Ruck upcoming. Check channels.
COT: family of tree. 7 of 10 this morning came from one introduction. Keep making your tree blossom at work , home , f3 and life.