![]() DATE: 2023-11-24 AO: Ankle Breaker Q: Toll House PAX: Toll House, Barnacle (Downrange from F3 Fulshear, TX) FNGs: None COUNT: 2 CONDITIONS: Cool and wet, overcast WARMUP: Did some toe touches, cherry pickers (they call them grass grabbers in TX), SSHs, and dynamic pigeons. Mosey'd the Ankle Breaker trail, right past some very chill deer who didn't seem to mind us jogging a few yards from them. THE THANG: 1 min AMRAP - Squat presses with coupon Farmer carry two coupons 50 yards 1 min AMRAP - Bent over rows, two coupons Overhead coupon carry, 50 yards 1 min AMRAP - Two coupon bench dips Farmer carry two coupons 50 yards 1 min AMRAP - Open palm press goblet squats Overhead coupon carry, 50 yards 1 min AMRAP - Sit your butts down w/ overhead press Tricep hang coupon carry, 50 yards 1 min AMRAP - Blockees MARY: 20 HD Boxcutters IC 30 LBC Frank Sinatra Jingle Bells plank w/ merkins COT: Name-A-Rama Pray for Barnacle to have a safe drive back to Texas on Sunday ANNOUNCEMENTS: N/A Pledged out, prayed out. Got the selfie. Coffeeteria went on for about 30 minutes. Barnacle is a cool dude, hope to see him next Thanksgiving. ![]() ATE: 2023-09-26 AO: Ankle Breaker Q: Sloppy Joe, PAX: Cat Master, Cramer, Crawlspace, F-stop, Hammy, Roach, Rocky Top, Snack Pack, Toll House, Iris FNGs: 0 COUNT: 11 CONDITIONS: 70 great workout weather WARMUP: 15 SSH 15 cherry pickers Arm stretches THE THANG: 5 rounds ( most completed was 4) 20 coupon presses 20 burpees 20 curls 20 v ups 20 goblet squats 13 blockees 400m run MARY: None COT: Prayers for Toll House as he preps for the go ruck event coming up. Pledged Out Rocky Top brought Black Rifle coffeeteria ![]() DATE: 2023-09-25 AO: Cardi-U Q: Cat Master PAX: Hammy, Roach, Toll House FNGs: None COUNT: 4 CONDITIONS: Nice and cool WARMUP: Stretches THE THANG: Pax paired up by ability and started intervals: 1 mile jog, half mile walk for 30 minutes, sprint last 1/4 mile COT: Prayer for Hammy's job situation, patience in our relationships with our spouses, Roach very busy with work - Ball of Man, prayed out ![]() DATE: 2023-09-23 AO: Bridge House Q: Toll House PAX: Cat Master, Crawlspace, Sloppy Joe, F-stop FNGs: None COUNT: 5 CONDITIONS: High 50's, a little wet, but overall a beautiful morning for a workout, with the sky just starting to glow on the horizon. WARMUP: 11 x Bear Hugs IC 11x Big Arm Circles IC 11x Big Arm Circles in reverse IC 11x Imperial Walkers IC 11x Daisy Pickers IC 11x Willie Mays Hayes IC Grab a coupon, hug it for a 1/4 mile Ray Charles Trot back to base of The Hill THE THANG: 25 x each: -Overhead press -Curls -Bent over rows -Goblet Squats Three Burnies up the hill with coupon 25x each: -Grave diggers HC -Coupon Merkins -Coupon rows (25 each side) -Thrusters (Squats with overhead coupon press) Overhead brick carry back to flag Mosey to rails 2 rounds 25 and 12 each: WWII situps IC No Cheat Merkins Rail pull ups Mosey back to flag MARY: 25 each, triple threat - volunteered various pax to call cadence for each exercise -Flutter kicks -Dead cockroaches -Hello dollies 25 LBCs IC 1 minute elbow plank CIRCLE UP: Name-a-rama ANNOUNCEMENTS: This afternoon's Family Convergence Cat Master Q'ing Monday (AO-Cardi-U) Sloppy Joe Q'ing Tuesday (AO-Ankle-Breaker) Cat Master Q'ing Wednesday (AO-Cardi-U) Crawlspace Q'ing Thursday (AO-Ankle-Breaker) Next Saturday is still open GRE-40 is in two weeks COT: Praise for Sloppy Joe's nephew recovering Prayer for Cat Master's possible home sell F-Stop's job situation Toll House prep for GRE Prayed, pledged out, Toll House brought the coffee Good chatter ensued ![]() DATE: 2023-09-21 AO: Ankle Breaker Q: Cat Master PAX: Marty, Roach, Rocky Top, Crawlspace, Toll House, Hammy, Cramer, F-stop, Iris FNGs: None COUNT: 10 CONDITIONS: 67 and a cool breeze. WARMUP: SSH - 25 IC then a lap Daisy Picker - 15 IC then a lap Mountain Climber - 15 IC then a lap Plank Jack - 15 IC .5 mosey to the hill THE THANG: 30 Merkins at bottom, Bernie Sanders x2 to the top, 25 Merkins at the top, jog back down 20 burpees at bottom, crab crawl to the top x2, 15 Merkins at the top, jog back down 10 burpees at bottom, lunges to the top, 20 Merkins at the top .5 mile mosey back to shovel flag for Mary MARY: WWII sit-ups - 20 IC Flutter kicks - 20 IC LBC’s - 40 OYO Plank - 1 minute 1 minute of Merkins - AMRAP CIRCLE UP: Count-0-Rama Name-O-Rama ANNOUNCEMENTS: F3 family convergence this Saturday! Don’t forget to go to the list and pick something to bring! COT: Prayers for tollhouse for continued diligence in his daily routine and ordering his time and the GRE 40 and his preparedness. Prayers for the guys to be diligent in their time in the word. Prayed out. Pledged out. Toll House came in clutch with the Coffeeteria. ![]() DATE: 19SEP2023 AO: Ankle Breaker Q: Crawlspace PAX: Sloppy Joe, Toll House, Rocky Top, Honeymoon, Tea Party, F-stop, Cramer, Marty, Cat Master, Iris FNGs: None COUNT: 11 WARMUP: Leg/Arm Stretches Bear Hugs x 15 IC Daisy Pickers x 12 IC THE THANG: IPC Week 2 Variation - “BDE Mile” AMRAP - 40 Minutes with 3 mile Cap(6 full rounds) 400m Run - 5 BDE Burpees=Burpee/Bonnie Blair/Jump Squat 400m Run - 5 BDE Merkins=HR(Hand-Release Merkin/Peter Parker Right/HR Merkin/Peter Parker Left/HR Merkin Rinse & Repeat Until Time Expires Majority of the group finished the 3 mile cap with Rocky Top finishing with a sprint to take the gold and F-stop coming in right behind for a close 2nd MARY: N/A ANNOUNCEMENTS: September 23rd Family Convergence BBQ - Bring Your Fam! @ 4:30 List of food needs posted in Slack COT: Count-a-Rama Name-a-Rama Prayer Requests: - Praise! Miller is still in Atlanta but has made great progress and will most likely be able to come home this week. - Tollhouse’s serenity and patience in difficult high stress situations. Q prayed us out and we pledged then Tollhouse had coffeeteria for the group which brought on some good mumblechatter. ![]() DATE: 14SEP2023 AO: Ankle Breaker Q: Sloppy Joe [VQ!] PAX: F-stop, Marty, Rocky Top, Snack Pack, Charolette FNGs: None COUNT: 6 CONDITIONS: Muggy and 75 WARMUP: 15 SSH 15 little arm circles 15 big arm circles 15 cherry pickers Mosey ankle breaker (.5 miles) THE THANG: 1 min AMRAP 4 rounds Round 1
15 scissor kicks IC 15 cross kicks IC 30 big boy crunches OYO ANNOUNCEMENTS: September 23rd get together COT: Prayed for my nephew coming off vent and recovering and prayed for Toll House’s and for his family ![]() DATE: 12SEP2023 AO: Ankle Breaker Q: Crawlspace PAX: Cat Master, Cramer, F-stop, Hammy, Honeymoon, Marty, Rocky Top, Sloppy Joe, Toll House, Dan Anderson(Shank Jack), Charlie Stoudenmire(Charlotte), Matthew Davis(Tea Party) FNGs: 3 Dan Anderson(Shank Jack), Charlie Stoudenmire(Charlotte), Matthew Davis(Tea Party) COUNT: 13 WARMUP: Leg Stretches Bear Hugs x 15 IC Daisy Pickers x 12 IC 21s - Cheerleaders IC x 21 - w/ 8 Burpee Penalty Mosey THE THANG: IPC Week 1 Variation - “Participation Award” Round 1 - x2 Flying Squirrels/WW3 Sit-Ups w/ Block Lunges 20yds (10yds there/back) Round 2 - x2 Block-Over Burpees/No-Cheat Merkins w/ Murder Bunnies 20yds (10yds there/back) Round 3 - x2 Thrusters/Jillian Michaels w/ Rifle Carry 20yds (10yds there/back) MARY: ABCs ANNOUNCEMENTS: - September 23rd BBQ - Bring Your Fam! @ 4:30 - New AO(Lower Education) @ Darton in Soccer Field Parking Lot starting this coming Monday @ 5:30am. COT: Prayer Requests: - Miller - Still in ATL CHOA Scottish Rite hospital for seizures and sedated. - Catmaster’s middle child is having night terrors. Pray for sound sleep and patience. Three FNGs posted this AM! - Charlie Stoudenmire let us know his worst fear that keeps him up all hours of the night which is he is deathly afraid of spiders so in honor he was named Charlotte to get over his fears. - Matthew Davis deals with taxes on a daily basis so we named him Tea Party for his efforts. - Dan Anderson was a kicker in college and may have missed one or two field goals so we named him Shank Jack. I’m not sure about the Jack part just yet but we will get to the bottom of it. [He is an entrepreneurial jack-of-trades - Ed.] Q Prayed us out and we pledged then Q/Rocky Top provided refreshmenteria for the group and some good mumblechatter entailed. ![]() AO: Civic Center Q: Toll House PAX: Cat Master, Crawlspace, Hammy, FunkyBunch, Rocky Top, F-stop, TP, Honeymoon, Lucky Charms FNGs: None COUNT: 10 CONDITIONS: 74 degrees, 88% humidity, clear skies, no breeze WARMUP: N/A THE THANG: Pax met at the Civic Center building at 5:15 AM for a 9/11 memorial WOD. Workout consisted of ascending and descending the 35 steps 63 times, for slightly more than 2,200 steps. Special mentions: Funky Bunch gets the game flag for mental toughness. He gutted it out for 60 minutes, even after splashing merlot. Crawlspace gets beast master for showing up 15 minutes late and still finishing in the top 5, all while wearing a plate. Total time took about an hour. COT: Q gave a short memorial message reminding pax of how each day is a gift, and we never know when we're going to get out of bed for the last time. The 3F's were exemplified in the first responders: Physical readiness, a willingness to help others, and a spirit of self-sacrifice. Closed with prayer, coffeeteria by Toll House ![]() DATE: 07SEP2023 AO: Ankle Breaker Q: Cat Master PAX: -2, Hammy, Toll House, Roach, Honeymoon, Crawlspace, F-stop, Cramer, Rocky Top, Iris, MaBell (F3 Woodstock) FNGs: None COUNT: 12 CONDITIONS: 71 Degrees, 98% humidity and a breeze if you stood in the right spot WARMUP: Arm circles forward and back (OYO) Palm Trees (OYO) Weird leg stretch I don’t know the name of (OYO) Daisy Pickers (OYO) Leg stretch of your choice THE THANG: AMRAP with one minute on one minute off with a quarter mile mosey after 5 minutes to next station: Mosey Merkins Mosey Squats Mosey Derkins Mosey Stair climb (called audible and did 5 minutes straight with no break) Mosey back to Shovel Flag for Mary MARY: Big Boys IC HC x10 Plank for 1 minute Russian twists IC HC x15 ANNOUNCEMENTS: F3 Family Convergence at Crawlspace's domicile Sat Sep23 at 4:30. RSVP on slack whether you’re coming or not. Pool available. COT: Prayed for Sloppy Joe's nephew and the health issues that are happening. Toll House is bringing the word at his church Sunday and asked for prayer as well. Prayed out and pledged out. Toll House brought Coffeeteria |
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