Category: Uncategorized

DATE: 2022-08-22
AO: Farm
Q: Floppy Disk
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: various things
THE THANG: too much sprinting with upper push and lower push workouts mixed in, also wall sits MARY: core stuff
ANNOUNCEMENTS: none
COT:

“A good plan violently executed right now is far better than a perfect plan executed next week.”

– General George S Patton

“Every man is guilty of all the good he did not do. “

– Voltaire

DATE: 2022-08-22
AO: Patriot
Q: Wedding Singer
PAX: Big Short, Shake ‘N’ Bake, CableGuy, Lazlo, Lucius, Anchor Man, Schwab, My Space, Ice Tea
FNGs: Tea Party,Neumann (DRPAX), Laimbeer (DRPAX), Flyover (DR FNG), Stinger (DR FNG) COUNT: 15
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Itty Bitty Arm Circles, downward dog, worlds greatest stretch, burpee

THE THANG:

Station 1
20 x coupon curls
20 x coupon squats
20 x merkins
Repeat
Rifle carry to Station #2

Station 2
15 x Overhead press
15 x Around the world
15 x Shoulder Tap IC
Repeat
Farmer carry to Station #3

Station 3
10 x Atlas Shrug
10 x Squat Thrusters
10 x Coupon Swing
Repeat
Should carry to track

Station 4
Timer – run a lap

MARY:

20 x leg lift over coupon
20 x flutter kick IC holding coupon
10 x coupon pull
10 x alternating toe touch IC
10 x heels to heaven
10 x Freddie Mercury IC
10 x Nolan Ryan each side
10 x side plank with leg lift each side
10 x Superman, alternating side, and full
50 x LBC

ANNOUNCEMENTS:
IronPax – sign up! 911 Stairclimb

COT:
SPIRE came up in conversation during business travel. Make sure you are meeting your needs in each of these areas. Spiritual
Physical
Intellectual
Relational
Emotional

A lot of overlap with F3 there. Appreciate what we do here and that this type of conversation is taking place in different forms with men across the globe. The shared goal of being better man.

DATE: 2022-08-20
AO: Freestate
Q: Winston
PAX: Deagle, Cannoli, CashOnly
FNGs: Brony (John)
COUNT: 5
WARMUP:
25 SSH IC
10 x 4 arm circles IC
15 imperial walkers IC
10 toe touch mirkins IC
10 mountain climbers IC
10 long slow lunges
1 lap around the field
10 abe vigodas IC
10 cherry pickers IC

THE THANG:
Bear crawl around the playground loop
10 jump squats
30 coupon curls
20 step ups
20 overhead press

Jog across field, sprint back

Repeat shitty circuit

Jacobs ladder 1 burpee up to 5

Merkin Circuit
5 Traveling Merkins (across coupon) IC
10 single count incline merkins on coupon
10 single count decline merkins on coupon
30 single count coupon chest presses

MARY:
15 dying cockroaches IC
15 LBCs IC
10×2 outlaws IC
10 count plank/plank flutter x 4 IC
Protractor
10 scissors IC

ANNOUNCEMENTS:
Named Brony (FNG)

COT:

DATE: 2022-08-21
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Kodiak, Yardbird, Magoo, Hightower
FNGs: None
COUNT: 5
All dirt, all fun – next year bring your trunks for the swim hole!

DATE: 2022-08-20
AO: Sandlot
Q: Legacy
PAX: Moneyball, Traveler
FNGs: Buchanan (Cleveland)
COUNT: 4
WARMUP: SSH, imp w, hill b, Phelps, Cherry pick, WMzHz, washing machine, Dog
THE THANG: ran to ASFS, there: 10x2x2 shoulder taps and mountain climbers, then 2×20/10×3, step ups and derkins, then run to Oak Grove, more shoulder taps and mountain climbers, then run to W-L—RUN ALL THE STAIRS IN THE STADIUM, then, run back to AO for 5 minutes of Bear-muda triangle. Finish with more shoulder taps and mountain climbers.

MARY: LBC Nolan Ryan
ANNOUNCEMENTS: 9.11 Stairs, sign up for IRON PAX
COT: NEVER LET THEM TELL YOU NEVER. We heard the story of how the Cleveland Region got started. Mothership in NC said it will never work in Cleveland, it’s too cold, etc etc. But they tried it and what was the result? WELL HELLO CLEVELAND!!! The F3 operation in Cleveland has done well!!! NEVER LET SOMEBODY TELL YOU “that will never work…”