AO: Bridge House Q: Crawlspace PAX: Hustlebarry, Dorothy, Toll House, TP, Tweeter, Snack Pack, Puff (F3 Savannah) FNGs: Roach COUNT: 9 WARMUP: Disclaimer Sandstorm x 30 seconds Chinooks x 30 seconds BAC x 11 IC BAC Reverse x 11 IC Imperial Walkers x 11 IC Daisy Pickers x 11 IC Hill Billys x 11 IC Mosey THE THANG: Cindy Crawford w/ Slight Mod: 7 to 12 ROUNDS of 5 Burp-ups, 10 merkins, 15 squats, 20 LBCs and 25 Mike Tyson’s MARY: Wooly Worm x 12 IC Box Cutters x 12 IC Plank Shoulders Taps x 12 IC ANNOUNCEMENTS: - Grow Ruck in October! (get w/ Toll House for more info) - AO Ankle Breaker beatdown every Tuesday & Thursday @ 5:30am. Veranda Lawn - Next Saturday’s AO Bridge House beatdown will include a 6am Ruck if you want to join! Prayer Requests: - Dorothy will be traveling all next week. - School starting back. - Toll House getting back in rhythm with sleep/school/health balance. - Puff’s TRIPLETS in new schools and the transition with all that entails. - Keep F3 Macon’s PAX & Brutus’ family in your prayers. COT: Count-a-Rama - 9 PAX including 1 FNG Name-a-Rama - FNG named Roach (Own a company that does lawn care and pest control) Prayed us out & pledged then Toll House came through with some Homebrew Coffeteria.
WARMUP: 30 side-straddle hops Toe touches Crossover toe touches Cherry pickers Palm Trees Sun Gods Neck rolls Half-mile warmup mosey down Ankle Breaker Blvd (T-Claps for TP - He did the whole warmup mosey at a brisk pace and never slowed to a walk. Clear gains!) THE THANG: 15 cindy curls 15 cindy overhead presses Walk circle with cindy overhead 15 WWII situps w/ block presses 15 block burpees Walk circle with cindy overhead 15 block dumbbell rows each side 15 block squats with overhead presses Walk circle with cindy hanging down back 15 bench dips on cindys 15 situps while moving block from lefts side to right and back Walk circle with cindy in butler carry 30 calf presses while holding cindy 15 derkins Walk circle with cindy overhead 10 90-degrees jump-and-turns onto curb each side (not fun at all) 15 block dips Walk circle with cindy overhead 15 dumbbell rows each side 15 derkins MARY: Belly stretches 15 lbcs 15 shoulder taps 15 plank jacks Half-mile mosey around complex (ran into the elderly man again - his name is Sherman) ANNOUNCEMENTS: Nothing in particular COT: Count-o-Rama, Name-o-Rama Prayer requests, TP prayed out the BoM Pledged out During coffeeteria a guy named Eric pulled up and asked about what was going on. We tried to EH him - we'll see what comes of it. Good practice articulating F3, though. But we really need some business cards. Also, big thanks to TP for keeping me from experiencing my first-ever solo F3 beatdown. See you Saturday!
WARMUP: Sun Gods Palm Trees Toe touches Toe touches X 25 side straddle hops, HC Mosey to Ray Charles THE THANG: 5 Burpies 10 Derkins with feet on retaining wall 15 Dips 10 Merkins with hands on retaining wall Mosey to Riverside Q called an audible on the way because the steep hill next to the bridge beckoned. Pax ran up hill, then did 10 plank jacks, HC, then down the hill, then back up backwards, then 10 shoulder taps, HC Continue mosey to riverside Riverside started with 11s, people's chair at bottom of incline, burpies at top, but switched to 7s in order to finish on time. Introduced "break dance" merkins, 5 HC Mosey to switchback walkway 15 pullups on railing (the easy kind) 25 yard bear crawl 15 yard crab walk Mosey back to flag for Mary MARY: 30 sec 6" leg lift 20 homeruns 25 lbcs 20 bicycle crunches, HC 20 sec torso stretch Lewis and Clarks until Q couldn't do anymore ANNOUNCEMENTS: Count-a-rama, name-a-rama Dorothy's son got the name Pacifier because he's a pediatric nurse. YHC thinks we should have gone with su-su, which is the Canadian nickname for pacifiers. Dorothy's neighbor ended up with Snack Pax because he works for Frito-Lay, though he nearly ended up with Toto due to his proximity to Dorothy. T-claps to Dorothy for bringing two FNGs today! F3Albany will pay 1 pax's registration fee if anyone is interested in going to the Friday and Saturday or just Saturday Q-Source training part of GTE-40 in Savannah on October 6-7. AO-Ankle Breaker is officially open for business, Tue / Thursday 5:30 AM. COT: Baby Ruby is doing better, looks like she'll make it. Safety in travel for Paci as he heads back to Savannah. Comfort and wisdom for F3 Macon after loss of Brutus during a workout. Crawlspace went to Macon to be with his brother Piggyback, who was one of the Pax who administered CPR. Ball of man, Hustlebarry prayed, then the PAX pledged out. DATE: 20JUL2023 AO: Ankle Breaker Q: Crawlspace PAX: Crawlspace, Toll House FNGs: None COUNT: 2 WARMUP: STRETCH Hold each foot x 20 seconds Hold each elbow both sides x 20 seconds each Hold each elbow back x 20 seconds Touch toes x 20 seconds Overlap each feet both ways x 20 seconds each Don Quixotes x 10 Daisy Pickers x 10 Bear Hugs x 10 SSH x 10 Willy Mays Hays x 10 Mosey 1 Lap where we could find lighting! Don’t need anymore hurt ankles. THE THANG: Do each below 50’ there and mosey back with 5 burpees in between: Sprint Backward sprint Karaoke one way Karaoke opposite Side shuffles Wojos Bear crawl Crab walk Leap frogs Walking lunges MARY: Jack Knives x 12 Plank Shoulder Touches x 12 hard way Box Cutters x 10 LBCs x 20 Home runs? x 12 ANNOUNCEMENTS: School starting back soon so prayer request for Toll House. Extremely hot and humid this am… COT - Count-a-Rama (took a while!), Nama-a-Rama. Prayed us out then pledged. We found after we left that F3 Macon had a guy (Brutus) pass away during this morning’s workout. So huge prayer request for his family and F3 Macon’s guys.
THE THANG: 12 block burpies, 100 ft overhead block carry 20 squat presses, 100 ft overhead block carry 1 tower of power (14 total merkins), 100 ft front block carry 18 block pushups with block presses, 100 ft eye-level block carry 12 each side block rows, 100ft block carry while doing block curls ever other step 12 block burpees, 100ft overhead block carry 40 calf press while holding block 50ft bear crawl block drag 50 ft murder bunnies MARY: 30 second leg lifts 30 sec each side planks 30 lbcs 1/2 mile run ANNOUNCEMENTS: Still trying to figure out AO name. Gynogym was floated... Decided to start meeting on Thursday mornings at 5:30 as well COT: Count-a-rama Name-a-rama Prayer requests (Toll House adjustment to end of summer break, Rocky Top dealing with very full work schedule) Crawlspace prayed, we pledged out, then enjoyed about 30 minutes of home-brewed coffee and fellowship. Note: Mumblechatter game was strong this morning for just three guys. Also there was already a group of people working out on the property when we arrived. We think it was a hospital group, but it bears further investigation... 
MARY: Didn’t quite make it on time to say hello to Miss Mary COT / ANNOUNCEMENTS: Count-a-rama, Name-a-rama Prayer requests and PRAISE for Toll House’s brother/family in Sarasota. Tweeter’s mission trip. Bee Festival Prayed and pledged out Coffeeteria afterwards at Cornerstone Coffee +Co  DATE: 2023-07-13 AO: The Veranda (or some other name to be announced) Q: Toll House PAX: TP, Rocky Top, Crawlspace FNGs: None COUNT: 4 WARMUP: Q started the beatdown five minutes late due to excessive but wholesome mumblechatter about the new location we were assessing. 21 4c side straddle hops ic 19 cherry pickers ic Triceps stretch - 10 sec each 6 each bodyweight half get-ups 1/2 mile jog through woods THE THANG: 12 burpee jacks ic 12 murkins ic 12 WWII situps 12 squat thrusts hc 12 lateral squats hc 12 split jumps hc 12 mountain climbers hc 5 yard inchworms 15 yard bearcrawl 15 yard crab crawl MARY: 12 little baby crunches ic 21 flutter kicks hc ic 15 seconds forearm plank 19 boxcutters hc ic 25 seconds of Lewis & Clark 1/2 jog ANNOUNCEMENTS: Discussed possible names for new AO, whether or not we need a new AO, what days we would meet, and Q for Saturday. COT: Count-a-Rama, Name-a-Rama Rocky Top turned an ankle stepping off the asphalt trail in a poorly lit area. Some prayer request for sick family members. Also discussed a standard way of doing the name-a-rama (Pax says name, birthday, F3 name. Other pax respond with F3 name, then pay respects if that is occasioned) DATE: 08JUL2023 AO: The Bridge House Qs: Toll House (Albany), Legacy (Thomasville), Maestro (Macon), Little Debbie (Tallahassee) PAX: From Albany: Dororthy, Hustlebarry, Toll House, TP, Tweeter From Macon: Maestro, One Hit, Piggyback, Tater Salad From Tallahassee: Angus, Brisket, Bwahaha, Cardi B, Chef Boyardee, Chewy, Crab Legs, Fruit of the Loom, Little Debbie, Manguy, Mr. Emcee, Papa Smurf, Pappy, Retro, Ron Swanson, Shade Tree, Tater Salad, Tic-Tac, White Lightning From Thomasville: DC, Digger, Fred Flintstone, Remax From Aggieland, TX: Peaches FNGS: None COUNT: 34
WARMUP: Legacy from Thomasville started things off with a warmup that immediately turned the knobs up to 11. First exercise was motivators, a deconstructed sequence of side-straddle-hops that ended up being the equivalent of about 100 of them. Pax were modifying within minutes. Mosey to bottom of the big hill, where the sequence was AMRAP 45 seconds each of merkins, squats, and burpies, followed by an uphill sprint, then repeat, followed by two reps of the uphill sprint, then repeat, with three reps of uphill sprint. At some point the pax realized this wasn’t a warmup anymore. THE THANG: Maestro from Macon doubled the pain with 11’s, doing bernies up the hill between Mike Tysons and squats. Like the pied piper of pain, Maestro then led the pax over to the stone terraces, where they were fed a steady diet of irkins, derkins, and dips. THE THANG 2 (but really 3): Little Debbie from Tallahassee tagged in for field exercises, including merkins, burpies, shoulder-touches, and side-straddle hops, interspersed with travel up and down the field in the form of crab walks and karaokes, with a grand finale of bear crawling. The HIM did a great job of showing how to support the sixes as, at one hour in, pax were dropping like flies. ANNOUNCEMENTS: Mission statement was presented, the 5 core principles were stated, and our motivation expounded upon. COT: Count off, name-a-rama, then each pax got to share a little or ask for prayer. Lots of fantastic encouragement and support for Albany. After a word of thanks from Toll House, the Pledge was recited, after which he prayed out the ball of man. Coffeeteria catered by our own Keurig.
WARMUP: Flexibility The first key to the victory at Yorktown was flexibility. Major General Nathanael Greene used his undisciplined militia to feign retreat, luring in the British. After inflicting severe casualties, he withdrew from the field, suffering a tactical loss but forcing Cornwallis to march back to Yorktown for resupply / evacuation. Toe touches 17 sec Cross to touches, 17 sec Windmills 17 Quad stretches 17 sec Side stretches 17 sec Side Straddle Hops 17 4ct Mosey to playground THE THANG 1: Perseverance The war itself lasted 8 years, requiring American fighters to persist in the face of many setbacks. Washington was careful to keep an intact fighting force, playing the endurance game, and when Cornwallis moved north to Yorktown, Washington saw his chance and moved troops into position. 1776 - 8 reps of 1 pull-up, 7 merkins, 7 sit-ups, 6 squats Mosey to flag THE THANG 2: Support The victory at Yorktown could not have happened without the support of the French. Not only did the French naval forces defeat the British at the Battle of Chesapeake, but there were 4,000 French troops participating in the siege of Yorktown - far more men than the 2,500 Washington had available. Pax paired up and walked 1776 feet down the river front trail and then back, holding cindys overhead. When one person couldn't hold it up any longer, they passed it to their partner. THE THANG 3 - Action After the cindy partner carry, the PAX gathered at the foot of the river retaining wall. To bring cannon to bear on the city itself, American and French troops had to storm the outlying British redoubts through gunfire and a hail of grenades, taking the fortifications in hand-to-hand combat. The PAX had to leap the wall and sprint up the steep 100 yard hill with the cindys, arriving back at the shovel flag. MARY: 17 second plank 17 4ct American Hammers COT / ANNOUCEMENTS: Count-off, name-a-rama Macon 1776 CSAUP on Tuesday Launch event on next Saturday Tweeter will Q the Saturday after (he doesn't know it yet) PAX asked about donating to Coffeeteria funds Closed with prayer and the pledge |
RSS Feed
|
You can contact us via the form on the Contact Us page, or send us a message via social media.
|