Minimal complaining kinda

2024-01-30Leave a comment

QIC: Sugar Daddy, Flounder, Peach Stand, SouptoNuts, Anchorman, Barry Manilow, Mark Nestel, Dojo, OldBay, trucker, Assassin, decibelf3, Skipper, fishstix, Tinsel, NASA, JWOW, F3DaVinci, Cobra Kai, crab_cakes, Twister
When: 2024-01-26
Pax: Anchorman, Assassin, Barry Manilow, Boogie Down, Cobra Kai, crab_cakes, decibelf3, Dojo, F3DaVinci, fishstix, Flounder, Gilmore, JWOW, Mark Nestel, Nasa, oldbay, Peach Stand, skipper, SouptoNuts, Sugar Daddy, Tinsel, Trucker, Twister
Posted In: Slow Burn

WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q

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Flight Plan – We Ran

2024-01-29Leave a comment

QIC: Maximus
When: 2024-01-29
Pax: Anchorman, Barkley, Bass-o-matic, Cakeboss, chickenhawk, Corruption, Dojo, Double D, Esso, Fire Marshall Bill, Fogerty, Joe Lyons (F3 Long Duck), Lighthouse, Maximus, oldbay, Peach Stand, Pusher, Rebound, RollOff, Shady, Sugar Daddy, Wegmans, White Lightning, Wooden Leg, WWL
Posted In: Flight Plan

WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Positive Feedback Beatdown

2024-01-26Leave a comment

QIC: Liberty Bibberty
When: 2024-01-26
Pax: Conundrum, Crystal Lake, Dojo, Drop Thrill, Joe Lyons (F3 Long Duck), Liberty Bibberty, Rebound, RollOff, Sprocket, SugarBug, Tesh, Time Machine
Posted In: The Hive

WARMUP:

Side straddle hop 20
Hillbilly Walker
Imperial Walker
Moroccan Nightclub.
Parking Lot Mosey with bell

THE THANG:

Shuttle (go 3 spaces then back to start, go 6 spaces back to start etc)
Every 3 parking spaces (Farmer Carry)
5 Row each arm
5 Deadlift (1 or 2 Arm)
5 Swings
5 Merkins and repeat
5 minutes 2x (10 count in between)

Dora with partner (AMRAP till return)
Runner goes to last parking space
Halos
Goblet Squat
Lunge Pass
Good Morning
Chest Press
Figure 8
Repeat with each partner doing the exercise that the other did last round
5 minutes 2x (10 count in between)
The rr were

Abs section
Russian Twist (20 count)
Overhead Sit-up (15 count)
Plank Pull through (45 secondish hold)

MARY: N/A
ANNOUNCEMENTS:
D2DBar
Bethel men’s taco night
Highway cleanup
COT:
Prayers for employment
Mental health
Marriages

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The Murph-ish?

2024-01-24Leave a comment

QIC: Beaker
When: 2024-01-24
Pax: Beaker, Clickbait, Dojo, Spectre, Tomb Raider
Posted In: snake pit

WARMUP: 2.25 mi pre-run
THE THANG:
50KB Swings
100 KB Pullovers
200 Merkins (100 with each hand on the bell)
300 goblet squats
50 KB Swings
MARY:
ANNOUNCEMENTS: Dam2Damn Bar
COT: Dojo’s sister, Spectre’s son

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Wrestling practice

2024-01-23Leave a comment

QIC: Esso
When: 2024-01-19
Pax: Airborne, Barkley, Dojo, Drop Thrill, Esso, Farmers Only, fishstix, Happy Hour, Joe Lyons (F3 Long Duck), Liberty Bibberty, Peabody, Pusher, Rebound, Sprocket, Tesh, Tiller, Time Machine, Tonka, Warning Track
Posted In: The Hive

Wrestling practice, three periods

Neutral position: lunges with Bell, five man makers on the whistle

Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets

Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets

Words of affirmation, show some love.

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Chilly out and back on 160

2024-01-20Leave a comment

QIC: OldBay
When: 2024-01-20
Pax: Backdraft, Badlands, Bass-o-matic, Cakeboss, chickenhawk, Cornerstone, Cyclops, Dojo, Double D, Esso, Fogerty, Mark Nestel, oldbay, Pusher, RollOff, Shady, Splinter, Twister, Vuvuzela, White Lightning
Posted In: 6at6

THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

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2024.02 The Hive

2024-01-17Leave a comment

QIC: Tesh
When: 2024-01-12
Pax: Airborne, Band Camp, Cohiba, Dojo, Liberty Bibberty, Shady, Slash, Sprocket, Tesh, Time Machine
Posted In: The Hive

6 minute AMRAPs of 3 movements with lap in between:
1 —–
Russian twist x10 (4cnt)
Chest Press x10ea (each arm)
Lat Pull Down x10

2 —–
Thruster x10
Front Raise x10
Monkey Curl x10

3 —–
Swing x20 (or 10ea)
Tricep Ext x10
Row x10ea

4 —–
Man-maker x10
Overhead Press x10ea
Deadlift x10el (each leg)

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Three Card Monte

2024-01-13Leave a comment

QIC: Boogie Down
When: 2024-01-13
Pax: Bitcoin, Boogie Down, Dojo, Kodak, Liberty Bibberty, Ruby Slippers, Tater, Time Machine
Posted In: the yard

WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Flying Squirrel,, Hillbilly Walker, Honeymooner, Imperial Squat
Walker, MNC, SSH
THE THANG: Four decks of cards at every other light pole, pick 3 from deck in rotating fashion, karaoke mosey, nur to each light pole, rinse & repeat.
MARY: None
ANNOUNCEMENTS: Blood Drive, Damn2Damn sign ups
COT: Students returning to school, Dojo’s Mother-May she rest in heavenly peace.

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Roller coaster

2024-01-11Leave a comment

QIC: Vuvuzela
When: 2024-01-10
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bass-o-matic, Battle Bot, decibelf3, Dojo, Falcon Crest Ryan_F, Mainframe, Rebel, RollOff, Shady, Slash, Vuvuzela
Posted In: Clydesdales

WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT:

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Pigskin Pick’em Fundraiser

2024-01-08Leave a comment

QIC: Sprocket
When: 2024-01-08
Pax: Backdraft, Badlands, Barry Manilow, crab_cakes, Dojo, Fogerty, Kermit, Nasa, slapshot, Sprocket, Stang
Posted In: pigskin pickem

WARMUP:
THE THANG:
The regular season football season came to a close yesterday and so did our Pigskin Pick’em fundraiser for the FM Schools F3 scholarship fund.

We raised $333 dollars that will go into the FM F3 Scholarship fund :

College Pick’em (9 participants)
1st place @Sprocket won $86
2nd place @Kermit won $22

NFL Pick’ems (9 participants)
1st place @Badlands won $108
2nd place @Sprocket won $27

Thank you all for playing and I am looking to maybe do this again next season.

MARY:
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: Dojo

Minimal complaining kinda

Flight Plan – We Ran

Positive Feedback Beatdown

The Murph-ish?

Wrestling practice

Chilly out and back on 160

2024.02 The Hive

Three Card Monte

Roller coaster

Pigskin Pick’em Fundraiser