Category: Uncategorized

Date: 2023-10-12
AO: edge_of_reason
Q: Chef
PAX: Quip, Card Shark
FNGs: None
COUNT: 2
WARMUP:
20cc ssh
20cc grass grabbers
20cc hairy Rockettes
Static Stretches:
– Across arm stretches

THE THANG:
1) Four Corners – lunge across end zone, 10 burpees, sprint down field, 10 squats, lunge across end zone, 10 burpees, sprint down field, 10 squats

2) Quarter Pounder – 25 merkins, 50 squats, 75 mountain climbers, 100 SSH. Sprint to 25, 50, 25, and opposite goal line. Karaoke back each time

3) Plank Hurdles – 1st man from each group sprints to the 10 and planks, 2nd sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks on the 30, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone. Repeat back down field.

MARY:
25cc LBCs
10cc Flutter kicks

ANNOUNCEMENTS:
Bros and beers @Chefs on 10/20

COT:
Forest job hunt
Quip and M travel to family in
Card Shark health of family members
Chef parenting sans M next week

Date: 2023-10-12
AO: apollo
Q: Monk
PAX: Bluegrass, Juneau, Boberry
FNGs: None
COUNT: 4
Thank you @boberry for hitting us on Slack and showing up at #apollo. It was great to meet you.
WARMUP: windmills, imperial walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap

THE THANG:
Grip, Rip, and Roll (GRRs) to 15 yard line & back
Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.

Partner-up, one partner runs to 50 yard & back; 50 reps
Blocko Motor City Shuffle (BMCS) – With Cinder Block In Hand, Lunge with OH Press x2, First Part of Blockee, Merkins on block x5, Plank Jacks on block x5, second Part of Blockee (thruster), squat. = 1 Rep! For the record, this exercise ends with a block thruster throw, Frog Hop to Block. It was dark, so the idea of throwing cinderblocks around seemed completely stupid and worse than pointless.

MARY: Pretzels (by Boberry); LBC’s

ANNOUNCEMENTS: Dad’s Camp; Grunt; maybe something else I forgot

COT: Life is full of good and bad experiences, experiences that seem bad but good comes after them, and experiences that seem good but turn out badly. And these experiences can come in close proximity to each other, especially if you’re in high school. For example, my daughters’ volleyball team did not play to potential yesterday evening and were lucky to come out with a win. But over the long run they are raising the bar on their school’s athletic program, which historically punches below its weight … b/c to its credit the school emphasizes academics. Student-athletes are sometimes the best students b/c they have no time for activities of no value. Another quick story: One of my daughters is preparing for SAT at the “last minute.” She went through a fit of frustration over it, but maybe lack of time is a benefit. Now she must focus and get it done. And a few nights ago, she freaked out w/ tears over an assignment but after 20 of this was having fun doing it. And on and on and on. So try to keep perspective on the uncomfortable bits.

Date: 2023-10-10
AO: atlantis
Q: True North
PAX: Deflator, Infinity, True North
FNGs: None
COUNT: 3
WARMUP: 25x SSH, 10x world’s greatest stretch, 10x slow copperhead squats THE THANG: mosey to the dock
-under the bridge, 20x Mike Tyson merkins, ~30 sec wall sit
-at benches, step up, squat x1, step down, merkin x1 (repeat, increasing merkins to x10)
-grab rip rap coupons, rifle carry to the dock, 20x big boy situps, bear crawl down the dock to 10x pistol squats per leg, crawl bear back to 20x big boy situps, return coupons -at benches, repeat except countup squats
-under bridge, repeat mike tysons and wall sits
-25x calf raise in neutral, pointing out, and pointing in position
MARY: ring of fire merkins (x11 each, 99 total), repeat with squats, then 20x flutter kicks with a brief hold at 6″
ANNOUNCEMENTS: distributed Ao lead while hammerhead is out for a spell; ruck upcoming 11/11
COT: “Bad men need nothing more to compass their ends, than that good men should look on and do nothing.” Every uncomfortable decision/situation/etc. you push through today and every day prepares you to be (and makes you) a good man that does something.

Date: 2023-10-12
AO: ignite
Q: 2 percent
PAX: Kodak, Popeye, Brachiosaur, Bootlegger, Legacy, Strange Brew, @Bootlegger FNGs: 1 @Bootlegger
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Mosey to parking lot
Jacob’s Ladder:
10-1 Perfect Merkins/Burpees
10-1 Bobby Hurley’s/Dips
Mosey back

MARY: Box Cutters, Nolan Ryans

ANNOUNCEMENTS: Dad’s Camp, The Grunt 11/11, Spend Yourself 5k 11/19, Welcome FNG Bootlegger

COT: Distance, injury, sickness, attitudes, emotions, life events – can all create a separation between you and F3. However, F3 never leaves you. It’s one of the core principles, “Leave no man behind” and “Leave no man where you found him”.
You may need time to heel an injury, settle into a new job, welcome a new baby, etc. But F3 is always there and always ready to welcome you back.

Date: 2023-10-12
AO: ignite
Q: 2 percent
PAX: Kodak, Popeye, Brachiosaur, Bootlegger, Legacy, Strange Brew, @Bootlegger FNGs: 1 @Bootlegger
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Mosey to parking lot
Jacob’s Ladder:
10-1 Perfect Merkins/Burpees
10-1 Bobby Hurley’s/Dips
Mosey back

MARY: Box Cutters, Nolan Ryans

ANNOUNCEMENTS: Dad’s Camp, The Grunt 11/11, Spend Yourself 5k 11/19

COT: Distance, injury, sickness, attitudes, emotions, life events – can all create a separation between you and F3. However, F3 never leaves you. It’s one of the core principles, “Leave no man behind” and “Leave no man where you found him”.
You may need time to heel an injury, settle into a new job, welcome a new baby, etc. But F3 is always there and always ready to welcome you back.