Fun up the hill

2024-05-21Leave a comment

QIC: Battle Bot
When: 05/07/2024
Pax: Battle Bot, Bitcoin, Falcon Crest Ryan_F, Kaiser, Mainframe, Mark Nestel, Solo, Sprocket
Posted In: Currahee

WARMUP:
The hill has been neglected and the enemy captured it. Time to take it back!

THE THANG:
With rucks and without coupons

Playground obstacle course:
Bear crawl up the little ramp
Down the rocks
Climb across the poles
bear crawl to the top

March on to the hill
Drop it into 4 low (bear crawl) up the little hills on the way
Capture the hill

Return to COT for 7s of burpees and thrusters

MARY: ain’t nobody got time for dat.
ANNOUNCEMENTS:
COT:

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Hum Vee

2024-05-21Leave a comment

QIC: Jekyll
When: 05/21/2024
Pax: CableGuy, Dojo, Jekyll, Twister
Posted In: Dawn Patrol

Cable guy ran (3.2miles) and we rucked 2.5 miles. We were all coveting Cable guy’s Military grade Hum Vee.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: prayers to have God lighten our load.

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Why do you F3?

2024-05-21Leave a comment

QIC: Esso
When: 05/21/2024
Pax: Band Camp, Cyclops, darkhelmet, Esso, Grout, Happy Hour, Maximus, Peabody, Rainmaker, Shady, Slash, Spider-Man, Tiller
Posted In: Block Party

WARMUP: 25 SSH IC
THE THANG:
– Playset at WEP: Partner AMRAP, 3 sets of swing crunches and laps
– Pike Eng circle entrance: Partner AMRAP Decline merks, partner runs lap, 4 sets
– Grass hill: Partner AMRAP, 5 hill sprints, partner does Low Slow Squats
– Top Lot: Partner AMRAP, heals to heaven, run the hill

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Get your what upright?

2024-05-21Leave a comment

QIC: Warning Track
When: 05/16/2024
Pax: Bonsai, Cohiba, Cubbie, Cyclops, Escargot, fresh prince, Half Shell, Hash brown, JCruise, Pothole, Slow Jams, Solo, Warning Track
Posted In: 1st f

Qsource Topic: Live Right

WARMUP:
SSH x 20 (IC)
Windmill
Mosey to front of school

THE THANG:
7’s
Burpees & Lunges (each leg)
Use halfway point on loop to alternate exercise

Mosey to pull up bars
Stop for wall squat hold partner competition (loser 5 burpees)

AMRAP
5 – pull ups
10 – merkins
15 – squats
20 – LBC’s

Partner competition. One hangs from bar, one 6 inches. (loser 5 burpees)

Mosey back to wall for partner wall squats. Partner competition, balls to wall (5 burpees).

Mosey back to COT

MARY: Just in AMRAP

ANNOUNCEMENTS:
Bunch of stuff. Read your newsletter.

COT:
Yes sir

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Not lost, just searching

2024-05-21Leave a comment

QIC: HarryCarry
When: 05/20/2024
Pax: Assassin, Barry Manilow, Bass-o-matic, Bonsai, Boogie Down, Cobra Kai, crab_cakes, Double D, HarryCarry, oldbay, Peach Stand, Shady, sirtophamhat, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

Ran loops, original plan was a 1.7mi loop but ended up doing a reverse YMCA route 2x loops. I got 2.8mi in.
Everyone was accounted for.

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Drop the Pull-ups take the Cannoli

2024-05-21Leave a comment

QIC: CakeBoss
When: 05/18/2024
Pax: Boogie Down, Cakeboss, decibelf3, Falcon Crest Ryan_F, fishstix, Hurler, Mainframe, Mark Nestel, oldbay, Pusher, Senator Tressel, Smuggler, Trucker, Über
Posted In: Alcatraz

WARMUP: Full 15 Min COP
THE THANG: 5 rounds of
17 dips
19 CCDs or9/Pullups
71 yardish maybe feet bear crawl

Jog neighborhood and 6 rounds of
5 burpees
10merkins
15 squats

15min Broga
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for fishstix as he needs them :pray: :fire: :point_up_2:

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Hill Street Nlues

2024-05-21Leave a comment

QIC: Pusher
When: 05/15/2024
Pax: Assassin, B.O.B., Backdraft, Band Camp, Barry Manilow, Bonsai, Cobra Kai, Conundrum, Corruption, Everest, Fogerty, Mainframe, Mark Nestel, Pusher, Rebound, RollOff, Shady, Slash, Twister, Vuvuzela, Wooden Leg
Posted In: Clydesdales

The hills were alive with sound of Pax making a downpainment for the day.

Two options were given:

Hill repeats on Harris Street

Run the length of Harris Street and add more as wanted

All Pax leveraged this moment to “accelerate” into their day as directed by Band Camp.

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Death by overtime

2024-05-21Leave a comment

QIC: Damien Croft
When: 05/20/2024
Pax: Anchorman, Damien Croft, darkhelmet, Goose, Hardwood, Ltrain, Time Machine
Posted In: Lazarus

WARMUP: A quick mosey followed by side straddle hops, windmills, Moroccan night clubs and imperial walkers.
THE THANG: Core Crusher Circuits, each circuit done 3 times
First circuit: Merkins 12 Reps, LBC’s 25 reps, Squats 20 reps, Mountain climbers 20 reps double count
Second circuit: High plank shoulder taps 10 reps each shoulder, Monkey Humpers 30 reps, Peter Parker – Parker Peter 10 reps each, Freddie Mercury 20 reps
Followed by a double dose of Circle of Hell with cruelty being imposed on the pac by the pac
MARY: Diamond Merkins, more mountain climbers, Peter Parker’s, Parker Peter’s and a little stretching to bring us home.

ANNOUNCEMENTS: check your newsletter
COT: Prayers for good health and recovery for a number of people, prayers for Dark Helmet’s father

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Smoked Heavy Picker Uppers

2024-05-20Leave a comment

QIC: Cohiba
When: 05/20/2024
Pax: Airborne, Backdraft, Band Camp, Barkley, Beaker, Cakeboss, Cheddah, Cohiba, JWOW, Lighthouse, RollOff, Sasquatch, Shower Curtain, Slash, Spectre, SugarBug, Wooden Leg
Posted In: 1st f

Reviewed the F3 Mission and Core Principles
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers
THE THANG:
Stage 1 = 100 Kettlebell Swings
Stage 2 = Dora (Team up with a Partner): 50 Man Makers, 100 Shoulder Presses, 150 Goblet Squats, and 200 Tricep Extensions. While one person was doing the exercises, the other was jogging with their Kettlebell to the end of the parking lot and back.
MARY:
Stage 3 = 3 Rounds of the following exercises with reps at 10, 20, and 30: American Hammers, LBCs, and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Attacking all angles

2024-05-20Leave a comment

QIC: Badlands
When: 05/20/2024
Pax: 38 Special, Badlands, fishstix, Hash brown, Jekyll, Joe Lyons (F3 Long Duck), Maximus, Pusher, Tesh, Tiller
Posted In: Sweep The Leg

WARMUP: not necessary
THE THANG: loops at Brayden
10x merkins and squats at stop light
10x diamond merkins and monkey humpers at pool
10x wide arm merkins and sumo squats at top fo hill

MARY: ab lab for a few minutes led my Tesh

ANNOUNCEMENTS: newsletter

COT: yes

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