Category: Uncategorized

DATE: 2022-07-25
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Magoo, Poe, Lazlo, Mayberry, Mr Haand
FNGs: lightspeed, attache
COUNT: 9
WARMUP: SSH, arm circles, michael phelps, cherry pickers, WMH, down dog, up dog, lunge stretch, the Mr Haand stretch THE THANG:
Fellowship lap
BOMBs, 3 sets of the following
Burpees x 8
Overhead claps x 15 IC
Merkins x 20
Big Boy Situps (LBCs substituted) x 30
Squats x 40
Ultimate Frisbee with core work after each touchdown
MARY:
Flutter kicks, superman
ANNOUNCEMENTS: Labor Day picnic at Major Payne’s, 9/11 stair climb
COT: being a pro is about consistently showing up, even if you’re not at your best. Even though Q was dragging ass and lacking creativity last night, energy and attitude of PAX helped make a fun and successful beatdown

DATE: 2022-07-25
AO: Farm
Q: Infinity
PAX: Faceplant, Chile, Sparky
FNGs: None
COUNT: 4
WarmUp: Don Quixotes, Willy Mays Hayes, Beat Pickers, Imperial Walkers, SSHs, Michael Phelps, and LBACs with leg raised.

The Thang: 21s
Complete 21 total reps of each exercise, starting with 1 of the first and 20 of the second, then 2 of the first and 19 of the second, etc. Sprint 50m each round. – 1-20 Merkins
– 20-1 Squats
– 50m Sprint
We only made it up to 17 Merkins and 4 Squats before time was called.

Mary: Mixed in some Mary toward the end of our 21’s: Rope Climber, Flutter Kicks, and American Hammers.

CoT:
I always enjoy coming out and sweating with you guys in our morning workouts. I do it for fun, but also there is great energy in doing it with other people—trying to motivate (or beat) the guy next to you. That’s what should motivate us in F3: the guy next to you. So, come on out, gab and Q, and help build yourself and others. You get out of it what you put into it.

DATE: 2022-07-24
AO: Mor-Ruck-Ing
Q: Lucius
PAX: Tiësto, Sunshine
FNGs: None
COUNT: 3

THE THANG: 7.4 miles in 2 hours and change. With weighted backpacks.

ANNOUNCEMENTS: Join is for an overnight ruck on 9/10, rolling into the 9/11 stair climb.

COT: Nice work this morning. Try going faster.

DATE: 2022-07-22
AO: Horizon-Ao
Q: Deflator
PAX: Jenner, sticks, 2 percent, Kodiak, Lazlo, 3 mile, Disco, citrus, Bone FNGs: Attache (couldn’t find in the list)
COUNT: 11
DISCLAIMER

WARM-O-RAMA
World’s Greatet Stretch
Helo
Merkin 1.5
SSHops
Basic Burpee

Warmup Mosey around teh field, stopping at each corner for 5 plank rolls.

Beatdown 21. Transit beween two cones 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins (231 total)
Sprint, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, 5x5s (5 squats 5 paces), High knees, Overhead claps, WALKING HILLBILLY

MARY
DOLPHIN HOPS
ROPE CLIMBERS
ALERNATING PLANK UPS AND DOWNS
FLUTTERKICKS

COT – Be the rock in your family especially in uncertain times. That’s what F3 helps us prepare for.

DATE: 2022-07-19
AO: Atlantis
Q: Deflator
PAX: Bratwurst
FNGs: None
COUNT: 2
DISCLAIMER

WARM-O-RAMA

Worlds Greatest Stretch
Helo
SS Hops
Merkin 1.5
Basic Burpee
Plank Roll

Warmup Mosey

Beatdown 21. Transit to the big placards on the boardwalk and back up to 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins.

Sprint, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, Side bear crawl, 5x5s (5 squats 5 paces), High knees, Overhead claps, Panther crawL, Lunge Twist,

MARY
DOLPHIN HOPS
ROPE CLIMBERS
ALERNATING PLANK UPS AND DOWNS

COT – Great to have Bratwusrt back!