Category: Uncategorized

DATE: 2022-10-28
AO: Patriot
Q: Big Short
PAX: bogey, Bone, citrus, Einar Olsen, Flipper, Ice Tea, Lazlo, Lucius, Maguire, Maj. Payne, My Space, Old Bay, Patchouli, Shake ‘N’ Bake, Undertow, Wallace FNGs: Planer from Hampton Roads joined for the morning.
COUNT: 18
WARMUP: the normal routine of side straddle hops, etc., etc., etc. and a fellowship half lap.

THE THANG: PAX divided into three groups. Each group did four rounds of exercises, with a lap around the track after each round.

Round 1: 50 mercans, 40 dips, 30 flutter kicks

Round 2: carry 2 PAX to the opposite sideline and back, 50 shoulder taps, carry 2 other PAX to the opposite sideline and back.

Round 3: 50 dips, duck walk to the opposite sideline and bear crawl back, 25 burpees.

Round 4: 50 squats, 40 mercans, 30 mountain climbers

MARY: various ab and back exercises

ANNOUNCEMENTS: Old Rag hike tomorrow, Cornhole tournament on Sunday, The Grunt in a few weeks and Old Bay’s birthday ski trip in March or thereabouts.

COT: shout out to Roadkill, Elvis, Spokes and Brown Bag for their upcoming crazy endurance race events. They are training hard and we wish them well.

DATE: 2022-10-26
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Stewie, Tron
FNGs: None
COUNT: 5
Warm up:
Arm circles
Michael Phelps
Wind Mills
Cherry Pickers
High knees
Butt kickers

The Thang:
Repeat set X2:
Merkins with shoulder taps use bench
Big boy sit ups w/coupon
Curls
Over head triceps w/kick stand w/coupon
Squat w/coupon
Merkins – regular
High Plank-shoulder-knee taps+merkin
Suit Case Carry 50 yd (switch hands at 25yd)
Rifle Carry 50 yd

Stretch PAX Mix

COT: Coffee time. Recovery goals!

Announcements: 2nd Brewrun TBD, Grunt 11/12, Aerie 1 year anniversary

DATE: 2022-10-26
AO: Patriot
Q: Legacy
PAX: Bone, Wedding Singer, Lucius, Maguire, Booking, Lazlo, bogey, CableGuy, My Space FNGs: Grape Ape, The Lawn, Gherkin, Kvetch, Smokey, Wallace
COUNT: 17
WARMUP: SSH, imperial walkers, hill billy, Phelps, Cherry pickers, downward dog
THE THANG: 3x10x2 alternating shoulder taps and mountain climbers, then a modified Meatloaf Massacre: 10 burpees, 20 merkins, 30 yards bear crawls, 40 mountain climbers (10 on a four count)—50 LBCs —interspersed with laps with med balls. with a break for a long wall sit MARY: 50 LBCs
ANNOUNCEMENTS: cornhole, old rag, the Grunt
COT: Leaders use light skillfully! Sometimes leaders need to take the spot light. But, if you are a spot light addict—it may be a problem. Let others shine. F3 uses smart light. SYITG!

DATE: 2022-10-26
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Mr Haand, Purple Rain, Disco, Fish Fry, SPINAL TAP, Median, 3 mile, sticks, Kodiak FNGs: Atache
COUNT: 12
WARMUP: Cherry PIcker, WMH, Chest Press, Curl, triceps extension; Mosey with Burpees and Bear Crawl surprises
THE THANG: Six rounds of 8X20sec Tabatas. Break Dancers, Floor to Ceiling, Jump Squat, KB Swing, Blockies, No Surrenders. MARY: Coupon pull-over variations, body saw
ANNOUNCEMENTS:
COT: All PAX shared one thing they are thankful for

DATE: 2022-10-25
AO: General
Q: XL
PAX: Hard Knox, Toolbox, Trolley, bogey, Fairweather, Moneyball, The Lawn, Lazlo, willis FNGs: None
COUNT: 10
WARMUP: Follow me to SSH, Overhead Press, LBAC, Michael Phelps, Imperial Walkers, Willie Mays Hayes, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: Mosey’d to different locations around The General AO and performed a ladder at each stop: 21-28-15-12-9 of SSH, Lunges or Flutter Kicks, Squats, Merkins, and Big Boys or WW1s MARY: 10 Burpees OYO
ANNOUNCEMENTS: The Grunt, Cornhole Tourny, 2022 Social
COT: Q went DR to Texas and linked up with F3 Alamo for great fellowship and a taxing beatdown. F3 Alamo plant Q (from way back) was there and so was the Sector Q – both knew MAJ Payne and were deeply interested in F3 The Capital. Reinforced the comradery we share across the F3 Nation and encouraged the PAX to seek out these opportunities anytime they are DR.