Category: Uncategorized

DATE: 2022-10-31
AO: Patriot
Q: bogey
PAX: Lucius, Ice Tea, CableGuy, Lazlo, Anchor Man, Booking, Shake ‘N’ Bake, Big Short, Legacy, Tea Party, Spokes FNGs: @smokey
COUNT: 13
WARMUP: SSH, Hillbillies, LBACs, Pumpkin Pickers, WMH, Downward Dog, Cobra Kai

THE THANG: After warmup on the goal line, PAX grabbed their very own Halloween treat bags (aka coupons) and carried (shoulder carry shuffle, farmer carry, rifle carry) them around the YHS grounds for various trick-or-treat exercise stops. At each stop PAX played a game of choose your favorite monster (only 4 monsters available: Frankenstein, Dracula, Wolfman, Mummy). Each monster represented a different workout.

Coupon – should carry shuffle to Stop 1:

The Amphitheater-
Step-ups, 20x IC
Dips 20x
Coupon curls 25x
Derkins 20x

Coupon – farmer carry up steps and around amphitheater to Stop 2:

The Basketball Court-
Coupon flutter kicks, 30x IC
Imperial Squat Walkers, 15x IC
Shoulder Taps, 30x IC
Coupon Goblet Squats 15x

Coupon – rifle carry back to the field for Stop 3:

The Field
Line up on goal line
Frankenstein walk to the 30yd line and back (guttural sounds could be heard coming from some PAX).
Bat Wings – (20x IC each exercise while keeping arms up until all exercises complete) – LBACs forward, LBACs reverse, Seal Claps, Hold outstretched arms for 10-count pause, Overhead Claps.
Body Bag Builders – 10x of this 10-count IC exercise – (1) squat, (2) legs out for burpee, (3) down part of merkin, (4) up part of merkin, (5) out part of plank jack, (6) in part of plank jack, (7) right knee mountain climber, (8) left knee mountain climber, (9) feet to hands, (10) stand up (NOTE: PAX showed grace, humor and perseverance in effort to count out each rep). 👊
Grave Diggers – 10x IC – start with coupon on the ground in front of you. (1) Bend down to grab coupon, (2) lift coupon over right shoulder next to right ear, (3) put the coupon back down on the ground, and (4) lift coupon over left shoulder next to left ear.
Zombie Crawl – in plank position, crawl to the 20yd line while dragging feet/legs behind (like a Zombie), Frankenstein walk back to goal line.

MARY: Zombie Crunch LBCs (30x right legs, 30x left legs), Freddy Mercury 15x IC, Toy Soldiers 20x IC

ANNOUNCEMENTS: @cableguy passed the Site Q torch to YHC, and expressed his gratitude to PAX. PAX expressed their gratitude to @cableguy for all the work he has personally contributed to keeping the AO a top tier site for F3.

COT: Q expressed his thanks for F3, and for providing opportunities to tackle “manufactured” F3 struggles which in turn help get him right so he can work through the struggles of life: at home, at work, within the community. Q recognized there are other men within the community who face their own struggles, and could benefit from F3. Q ended with final shoutout to @cableguy for his service and commitment to the AO. Thank you @cableguy!

Side note: @shakenbake received best costume award (it was the only costume, but still the best).

DATE: 2022-10-06
AO: Freestate
Q: Deagle
PAX: Horshack, Wildcat, Dungeon Master (Amon), Butter
FNGs: Wilson, Lefty
COUNT: 7
WARMUP:
• SSH x 25 IC
• Monkey Humpers X15 IC
• Carolina Dry Dock x10 IC
• Swingbillies x 15 IC
• Shoulder Taps x 15 IC
• 2 laps around the tennis court, karaoke on the sides
• El Capitan x 15 each direction
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
Burpee-Merkin-Jax-Hops (1:2:4:6 Burpee/Merkin/Plank Jacks/SSH) up to 5:10:20:30 on Q count, one lap in between

Second round of 10 minutes EMOM
• Curls X15 each side
• Coupon Squats x10
• Skyscraper x5

MARY:
• Reverse Crunches x 20 IC
• X-Factor x15 IC
• Freddie Mercury x 15 IC
• Little Mermaid x10 each side IC
• LBCs x20 IC
• Leg Lift Rosalita x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

DATE: 2022-10-31
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
WarmUp: Jumping Jack-o-Lanterns, Scarecrow Circles, Pumpkin Pickers, Zombie Fighters, Friday the 13th Merkins, Frankensteins, and Grady Corns.

The Thang: Trick or Treat
Mosey to each of the four corners of the field, stopping at each corner for a trick or a treat. The Q quizzes the PAX on horror film trivia (see https://bigquizthing.com/trivia-questions-ans/horror-movie-trivia-questions-with-answers/). If they answer the trivia question correctly, they get a “treat” exercise, but they get a “trick” exercise if they answer incorrectly. “Treat” Exercises:
– Elbow Plank
– Freddie Mercuries
– Bird Dogs
– Merkins
– LBCs
– Copperhead Squats
– Flutter Kicks

“Trick” Exercises:
– Thriller Burpees
– Bonnie Blairs
– Monkey Humpers
– Peter Parkers
– Jump Squats
– Bear Crawl
– Crab Walk
– Sprint

Mary: American Hammers.

Announcements: Next F3 regional convergence workout will be the Grunt on Saturday, November 12th, 0700 in front of Lincoln Memorial.

CoT: I was talking with a prospective PAX yesterday, trying to explain why we meet early in the morning for our workouts. The following quote came to mind: “If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed” (Admiral McRaven, Make Your Bed). Posting at an F3 workout is like making your bed in this context, but so much better. Your workout in, sporting some sore muscles, you can go throughout the day feeling like a beast, taking on more challenges, and exerting more leadership in your work, family, and community. And you will reap the rewards of your diligent effort not only that day, but throughout your life.

DATE: 2022-10-26
AO: Compound
Q: Maj. Payne
PAX: Hightower, NAFTA, Doodles, Jenner, Peanuts, citrus, Poe, Obadiah FNGs: None
COUNT: 9
WARMUP:

15 x SSH, 10 x WMH, 10 x Cherry pickers, 10 x IW. 5 x Foundation Cadence Burpees

THE THANG: Mosey to midfield where a glow stick triangle was waiting — the Compound Triangle!! Bear crawl to cone 1, 1 x Merkin. Then lungewalk to cone 2, 1 x burpee. Mosey to cone 3, 1 x jump squat. Repeato, adding one rep each round up to 10 reps per exercise — although we made it to 6.

Next, mosey to just past centerfield where a pair of concrete blocks awaited the PAX. One PAX calls an exercise, then moves with the two blocks down and back (50-ish yds).

Pax moved through exercises, leading the count and crushing the workout. Last round was burpees. Because they’re awesome.

MARY: Mary. 25 x Flutter Kicks, 25 x Hello Dollies, 50 x LBCs, 15 x American Twists and 15 x Freddie Mercury’s.

ANNOUNCEMENTS: Corn Hole tourney this weekend. The Grunt coming on Vets Day weekend.

COT: For the ears of the Compound PAX only. 👊

DATE: 2022-10-28
AO: F3Capital-News
Q: Lonestar
PAX: Rocketman, Stewie, Tron, Chasqui, Yellow Jacket, Passport FNGs: None
COUNT: 7
WARMUP: jog field, SSH, Michael Phelps, arm circles, butt kickers, high knees
THE THANG: 20 yd bear crawl or crab walk (alternate). 1st to cross line = 5 merkins, 2nd = 4 merkins, everyone else 3 merkins. As group, squats (alternate between reg squats, lunge squats, jump squats) & abs (alt between V up, flutter, Freddie mercury’s, big boys, American hammer). Repeat down field. At goal line, jog back, water, repeat! MARY:
ANNOUNCEMENTS:
COT: