Category: Uncategorized

DATE: 2022-10-18
AO: General
Q: 2 percent
PAX: bogey, Toolbox, Maj. Payne, Moneyball, Yardbird
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, , Hill Billy’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Pull ups – 3 rounds. Each PAX performed 10 reps (or until muscle failure) while the onlookers occupied their time with the following: Squats, Ballz 2 the Wall, Spider Man Push Ups (NOT Peter Parker’s), LBC’s, Overhead Claps, Toy Soldiers, Pistol Squats, Penguin Crunches, Break Dancers.

Move to the football field for some IPC week 5 inspired exercises sans the coupon:

Round 1

10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny

Round 2

20 Bobby Hurley’s
20 yard Murder Bunny
20 Bobby Hurley’s
20 yard Reverse Murder Bunny

Round 3

30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny

MARY: Flutter Kicks, Hello Dolly’s, Nolan Ryan’s

ANNOUNCEMENTS: Qsign Up App going live soon, Calvary Methodist Meals, The Grunt 11/12

COT: QIC told a joke. It sounded a lot funnier in his head.

“Laughter is the sun that drives winter from the human face.” -Victor Hugo

It’s getting colder, and darker. And not just outside. A friendly reminder to reach to any PAX that haven’t posted in awhile. Or FNG’s who you feel would benefit from becoming part of something special and uplifting. These are the seasons when we need each other most. Put a smile on someone’s face with a joke. Then absolutely destroy that smile with a bunch of murder bunny’s.

DATE: 2022-10-18
AO: Atlantis
Q: Boomer
PAX: Bratwurst, Deflator, Infinity
FNGs: Ozark (DR PAX) Crash (DR PAX)
COUNT: 6
WARMUP: SSH, Michael Phelps, Cherry Pickers, Mountain Climbers

THE THANG: A sort of DORAesque separation of PAX into A and B teams. Various rounds of A group performing animal crawls and running drills down and back while B group performing various stationary exercises either in cadence or on count of designated PAX. Groups switched exercises upon return of A group. Mosey in between roughly every two rounds.

1. A. Duck Walk (low squat on top of bent knees, bring knees down to move forward) B. Dips

2. A. Monkey Shuffle (Facing perpendicular to forward movement, hands go down to your side, give air to your feet and move them near/just past hands, with the foot opposite the forward movement coming down first) B. Superman pull ups

3. A. Bunny Hops (from squatting position give a forward hop into another squat) B. Merkins

4. A. Alligator crawl (From Merkin plank position with palms facing out, place top of feet down, drag forward using arms) B. Plank Jacks

5. A. Bear Crawl
B. Australian Snow Angels

6. A. Horse Walk (squat with wide stance, long/deep steps forward) B. Shoulder Taps

7. A. High Knees
B. Mountain Climbers

8. A. Lunge Walks
B. Calf Raises

9. A. Crab Walk
B. Americans Hammers

10. Dragon Walk (From Merkin plank position, lift left arm, opposite leg, keeping lifted limbs straight/forward, not out, bring lifted limbs forward and down into a staggered push up. Repeat the forward movement) B. Burpees

MARY: Nope

ANNOUNCEMENTS: The Grunt! 0700 Nov. 12th at the Lincoln Memorial

COT: The animal walk and “man” exercise combo reminded me of Genesis 1 with animals being good, but man being very good. The point of the story being that the previously enslaved Israelites needed to learn how to rest and know that they were delighted in and that their worth was not based on how many bricks they made for Pharaoh. It’s a lesson I’m learning too in not seeking identity in career, finances, being productive, etc, but rather an identity found in Him who loves me. I’m going to continue to be intentional in seeking rest and replacing my to-do list with things that are good for the soul. How is your rest?

DATE: 2022-10-18
AO: Delphi
Q: Pop Fly
PAX: Nano, Hightower, Peanuts, Ashe, Bluegrass, Shogun, I-Beam, Juneau FNGs: Glee didn’t show, Peanuts was late
COUNT: 9
WARMUP: SSHs, WMHs, Mike Phelps, Trunk Twists, Cherry Pickers, and Leg Swings THE THANG:
(1) Tennis Court Merkin Suicides. 10 down to 1
(2) Tennis Court Squat Suicides. 10 down to 1
(3) Blind Bear Crawl/ PAX had to crawl to a spot and stop on the line, we we missed, we did burpees. Nano ran into the fence.
(4) Nano took over and ran us around the field. We shuffled and run around the top half of the field and ended up at the center of the pitch for Q led exercises (Merkins, Squats, Burpees, Bonnie Blairs, Merkins). We would run/shuffle around half the field at a time. It appears that no everyone brought their running shoes this morning. MARY: Flutter Kicks, Glees
ANNOUNCEMENTS:
29 Oct: Road Clean Up at Sparta
30 Oct: Corn Hole Tournament at Wakefield
12 Nov: The Grunt @ Lincoln
16 Nov: 2nd F event.
COT: Be careful of the words you say and use

DATE: 2022-10-14
AO: Sparta
Q: Peanuts
PAX: Bluegrass, Raider, Zeus, Rambler
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, lots of shoulder stuff
THE THANG: Pax divided into 2 teams. Team 1 moseyed around school while Team 2 did sets of 10 exercises with their coupons. Rotated and then got to do some jailbreaking followed by a lot of leg work for that well balanced body. Zeus feigned chest pains so we definitely needed more running. MARY: yep
ANNOUNCEMENTS: Road clean up, Grunt, Backpacking
COT: Give back and serve.

DATE: 2022-10-17
AO: Patriot
Q: Wedding Singer
PAX: Anchor Man, Wallace, Booking, bogey, Sunshine, Big Short, Legacy, Ice Tea, CableGuy, Roadkill, Jenner FNGs: Smokey
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbillies, Arm Circles, Copperhead Squats, Downward Dog, World’s Greatest Stretch, Fellowship Lap

THE THANG: Partner up, one partner runs, crawls, lunges field, acting as timer as other does the exercises. Swap. Then do squats until everyone done with each set.

Run to inzone and back
Shoulder taps
Plank
Merkins

Bear crawl to 50 yard line and run back
Shoulder taps
Right Side Plank
Left Side Plank

Lunge walk to 50 yard line and run back
Shoulder taps
Flutter kicks
Mountain Climbers

MARY: Freddie Mercuries, Birddogs, Supermans, Flutter Kicks

ANNOUNCEMENTS: Cornhole, The Grunt

COT: It’s been said before: “For some men, this is the best part of the day.” We all have something going on, and our F3 brothers make us stronger, happier, and ready to face the day’s challenges.