Category: Uncategorized

DATE: 2022-11-26
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: B Roll (The Q), Buzz, Wawa
COUNT: 6
WARMUP: stretch
THE THANG: yoga
MARY:
ANNOUNCEMENTS:
COT:
PRAYER: This prayer is done at our high school, Gonzaga(DC), after every workout in the weight room. A captain/older leader on the team will lead the prayer and recite the lines as the other teammates repeat each line after them.

It’s goes like this:

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
Will change the course of our lives forever
We want to be good
Not evil
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen
~ B Roll

DATE: 2022-11-26
AO: Freestate
Q: ShowMe
PAX: Novacaine, Winston, Deagle, Cannoli
FNGs: FIFA, Grony
COUNT: 7
WARMUP:

SSH x 25 IC
Hillbillies x 15 IC
Mountain Climbers x 15 IC
Plank jacks x 15 IC
Michael Phelps x 15 IC
Arm Circles x 10 IC each way
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG:

Indigenous people’s run with football. Lead PAX with football. Man in back runs a slant, catches a pass and then heads to front of line. Repeat. No stop til no drop – ie Repeat until we complete a full rotation of completions.

7th and 20.
4 sets of cones 20 yards apart. 7 reps of each exercise at each set of cones, with different travel each lap. Lap 1 – Burpees (née up downs) on my count. Travel is high knees. Lap 2 – Merkins on my count. Travel is bear crawl.
Lap 3 – Squats on my count. Travel is ass kickers.
Lap 4 – Plank Jacks in cadence. Travel is crawl bear.
Recovery Indigenous Peoples run with football.
Lap 5 – Carolina dry docks in cadence. Travel is lunge walk. Lap 6 – SSH in cadence. Travel is high knees.

PAX then split into two teams for touch football.
1st drive, all PAX do a burpee after the snap, before running routes. 2nd drive, all PAX do 5 merkins after the snap.
3rd drive, all pax start on their six and do alarm clocks.
4th drive, crab walk football.

MARY:

Leg lift Rosalitas x 15 IC
Outlaws x 10 each way IC
Dying cockroach x 15 IC
American hammer x 15 IC
Freddie Mercury x 15 IC
Scissors x 15 IC
Flutters x 10 short IC/10 long IC/15 short IC

Recover

ANNOUNCEMENTS:

None.

COT:

There was a mouse who was always stressed out because it was afraid of cats. He prayed to God for help, so God made him a cat. As a cat, he was deathly afraid of dogs. He prayed to God for help, and God turned him into a dog. As a dog, he was afraid of panthers. He prayed to God for help, and God turned him into a panther. As a panther, he was afraid of hunters. He again prayed to God, and God turned him back into a mouse. The mouse said “God, how is this helping me? You’ve turned me back into a mouse.” And God said, “nothing I do for you will help because you have the heart of a mouse.”

It matters less what we are on the outside. What matters is who we are on the inside. Don’t live in fear. Have the heart of a hunter.

DATE: 2022-11-25
AO: Horizon-Ao
Q: Disco
PAX: citrus, Kodiak, Pop Fly, Bone, Big Short, Patchouli, Ice Tea, Anchor Man, Spokes FNGs: FNGs Botox, Calf Roper, Eleven (SPINAL TAP 2.0)
COUNT: 14
WARMUP: SSH, M Phelps, CP/WMH, Dirty Dog/Downward Dog/Cobra/Child’s Pose
THE THANG: We played Ultimate. Many merkins and drop-driven burpees, and some LBCs, Imp Walkers, Flutters, Without the use of VAR, a ref, or a scoreboard, we think the teams tied, no one got hurt (in a lasting, physical way anyway), and most/all had fun. MARY: Did Not Show
ANNOUNCEMENTS: Java to follow. Special shout-out to Bone for 50k merkins in ’22.
COT: YHC is thankful for F3. Saying it more than once doesn’t make it any less true.

DATE: 2022-11-23
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
Bodyweight exercises targeting each muscle group.

DATE: 2022-11-23
AO: Patriot
Q: Flipper
PAX: 2 percent, Anchor Man, Big Short, bogey, Bone, CableGuy, citrus, Ice Tea, Jenner, Legacy, Pop Fly, Roadkill, Shake ‘N’ Bake, Wedding Singer, XL FNGs: None
COUNT: 16
WARMUP: SSHs, Windmills, Hillbillies, Potato Pickers, WMHs, downward dogs, world’s greatest stretch

THE THANG: Bleacher run: end with two sets of 15 step ups and 15 dips

Dora: 1s line up on the goal line, 2s line up on the 5. Partner up: Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 farmers carry to the 20 and back. At the end of each cumulative set of exercises, the team completed a farmers carry with both coupons to the opposite endzone and back. 100 hand-release merkins,
200 coupon chest presses,
300 overhead coupon-hold toe taps (single-count)

Finished it off with a Ring of Fire (LBCs, hand-release merkins, squats, shoulder taps) with bear crawler saying their favorite Thanksgiving dish. The PAX has a wide variety of “favorite” dishes (we should all strive to incorporate chicken nuggets into the menu going forward to show solidarity with @twopercent so he knows he’s not a failure).

MARY: see above

ANNOUNCEMENTS: Turkey trots, bowling in December, joint workout Friday morning at #Horizon at 7am

COT: As always, thankful for this group. Enjoy the time together on Thursday with family and friends. Put phones down and let the stress melt away.