![]() DATE: 08AUG2023 AO: Ankle Breaker Q: Crawlspace PAX: Cat Master, Cramer, Crawlspace, FunkyBunch, Roach, Rocky Top, Toll House, TP, Negative 2, Iris FNGs: Marty COUNT: 11 WARMUP: SSH x 15 IC Big Arm Circles x 15 IC Willie Mays Hays x 15 IC Little Arm Circles x 15 IC Daisy Pickers x 15 IC Chinook x 15 IC Leg Stretch of Choice x 1 min THE THANG: Indian Run Burpees x 15 OYÓ Merkins x 15 OYO Squats x 15 OYO Indian Run Mike Tysons x 15 OYO Lunges x 15 per leg OYO Mountain Climbers x 25 HW OYO Indian Bear Crawl Shoulder Taps x 15 per arms IC Circle of Monkey Humpers x 15 IC Sky Pokers x 15 IC Mosey to flag MARY: ABCs Superman x 30 sec Scuba Steve x 30 sec Hello Dollies x 21 IC Heels to heaven x 12 IC Plank x 38ish sec ANNOUNCEMENTS: GROW RUCK challenge - Savannah in Oct T-shirts Stickers are in. COT: Prayer Requests: - TP took a nasty fall on the asphalt keeping with the AO’s namesake. Let’s pray it doesn’t end up being too serious. - Had one PAX disappear and may have splashed Merlot but not sure and let’s pray it’s not anything too serious. - Toll House’s parents are traveling to Romania to speak/serve so let’s continue to pray for safe travels and that God does a work through them. Crawlspace prayed out, pax recited the pledge Toll House provided iced coffee for coffeeteria ![]() DATE: 05AUG2023 AO: Bridge House Q: Toll House PAX: TP, Roach, Crawlspace, Cat Master, Piggyback (F3 Macon), Hustlebarry, Tweeter FNGs: 3 Big Ben, Flashy, Slice COUNT: 11 WARMUP: Seal claps Crossover Palm Trees Sun Gods Toe Touch But kicks / Front kicks SSH (count was 20 but Q did them 4CxHC, actual count ended up being 80) THE THANG: Highs and Lows High Side - Three reps of 20, then 10, then 5
Exercises done in cadence, each round increasing by five but the pax choose to drop one exercise each round.
High Side - Three reps of 20, then 10, then 5
MARY: Lbcs x30 ic Russian hammers x20 hc ic Cobra stretch Bicycles x 20 hc ic Hello Dollies hc ic WWII situps x 20 ic ANNOUNCEMENTS: Upcoming GTE-40 in Savannah, reminder of new AO ankle breaker, F3 stickers arrived, Bridge House Saturday workout officially 75 minutes instead of 60 to give time for one hour workout COT: Count-a-rama, name-a-rama Named three FNGs: Jackson, from Cincinnati, is a big Bengals fan. We named him Big Ben, obviously, but he actually does look a little like his namesake. Mike is an Air Force fighter pilot. He has a big smile, and his AF handle is Flash, so we went with Flashy. Ryan's love of golf got him tagged with Slice. Prayer request from Tweeter for return of students at school, Cat Master's toddler daughter not to experience the worst side effect of a genetic disorder, and Toll House to be able to order his conduct in the evening so he can go to bed earlier. Tweeter prayed, then we pledged out and enjoyed some coffee. As the pax departed, Roach and Crawlspace noticed a vehicle broken down in the road. It turned out to be an empty tank, and Roach had a fuel canister in his truck and the two pax were able to get the guy moving again. T-Claps to you guys. It's my hope that the F3 logo we wear will be like the superman symbol: When people see it, they'll know help has arrived. ![]() DATE: 03AUG2023 AO: Ankle Breaker Q: Toll House PAX: Rocky Top, Roach, Cat Master, Cramer, Iris FNGs: None COUNT: 6 WARMUP: Neck rolls Sun gods Palm trees Toe touches X-Toe touches Windmills 1/2 mile mosey through Ankle Breaker Forest THE THANG: 10 Brickies 20 Brick curls Overhead coupon carry, 100 yards 10 Grave diggers, HC 10 Elf-on-the-shelf, HC Glasses coupon carry, 100 yards Water break 15 WWIII sit-ups 10 American hammers w/ coupon, hc 100 yard overhead coupon carry 10 Squat jumps with coupon 20 coupon dips 25 yard coupon drag bear crawl 10 Derkins 10 Irkins 15 yard crab crawl with coupon in lap (surprisingly hard to keep the cindy from falling off) 25 yard murder bunnies 10 brickies .3 mile shake 'n bake mosey MARY: 20 Lbcs 20 Shoulder taps, hc 20 Homeruns 20 Box cutters 20 Bicycles, hc ANNOUNCEMENTS: Stickers for sale, need Q for Saturday, 6am pop-up ruck at the Bridge House on Saturday, Roach had praise for getting a solid school system contract COT: Count-a-rama, name-a-rama Prayer requests - That one pax's daughter would be spared a serious diagnosis, beginning of school year, be disciplined Q prayed out, pledged out Rocky Top and Q both brought coffee, four pax stayed around for extended 2F and got hit on by some grannies who were out walking. WARMUP: Head to toe: Neck rolls Shoulder rolls Elbow extensions Wrist circles Sun Gods Palm Trees Butt kicks Front kicks Toe touches X-toe touches Danger Zone (Side-straddle hops for the whole song, squats whenever it says "danger zone") THE THANG: 8 1/4 mile moseys, separated by 8 evolutions First mosey to Racoon Revolution 8 T-pose merkins Mosey to roundabout 8 bench dips w/ jumps, 8 bench dips w/o Mosey back to start, water break 8 squat jumps Mosey to back lot, sprint around roundabout 8 burpees Mosey around Veranda building, up and down second story steps, to passenger drop-off 8 4c mountain climbers Mosey back to start for another water break (very humid but at least cooler today) 8 4c monkey humpers Mosey around colonnade to pergola 8 burpees Shake 'n Bake back to start 8 arm-raise merkins MARY: 8 4c box cutters 20 second 6" leg lifts 8 4c lbcs 8 4c shoulder taps Lewis and Clarks ANNOUNCEMENTS: Still discussing Anchorage plans Talked about getting TP to VQ on Thursday COT: Count-a-rama, name-a-rama Named three FNGs: John got Cat Master because the Q thought he said that instead of CAD Master Taylor got Iris because he's (another!) eye M.D. Kemble got Cramer because he works in finances Prayer request made for beginning of school, a potential large contract with a school district for one of the pax, and pax travels Ball-of-man, prayed out, but no pledge because the Q left the shovel flag and blamed it on his M. Rocky Top came through with an unexpected coffeeteria offering, which was appreciated by all. |
Archives
September 2023
Categories
All
|