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: 2023-09-21 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. 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 DATE: 05SEP2023 AO: Ankle Breaker Q: Rocky Top [VQ!] PAX: F-stop, Cat Master, -2, Hammy, Crawlspace, Cramer, Toll House, Sloppy Joe, Snack Pack, Iris, Honeymoon FNGs: None COUNT: 12 CONDITIONS: Comfortable 75ish degrees, wet WARMUP: Side Straddle Hops (SSH) x 15 Arm Circles (Little) x 12 Arm Circles (Big) x12 Game Wardens x 15 each side Cherry Pickers x 15 Leg stretch of choice x 30 seconds Count Off Mosey through ankle breaker to the back 40 THE THANG: Partnered up for burpee roulette: 10: Bear Crawl uphill/ crab walk down with there and backs and victory laps after completion Tollhouse’s number hit on roulette. BURPEES substituted for this rep 20: Lunges (hard count) alternating with there and backs and victory laps after completion 30: Merkins alternating with there and backs and victory laps after completion 40: Mountain climbers (skipped due to poor Q work keeping track of the workout) 50: Curb dips alternating with there and backs and victory laps after completion 60: Squats alternating with there and backs F-stop’s number hit on roulette. BURPEES substituted for this rep Due to time constraints skipped to the ten rep on the way down 10: Bear Crawl uphill/ crab walk down alternating with there and backs and victory laps after completion MARY: (Abbreviated due to time constraints) In keeping with the game of chance theme those who took the right path around the bushes did LBC x 60 … and those who took the left path did WWII sit-ups x 30 ANNOUNCEMENTS: New t-shirt pre-order if there is enough interest- we need 2 more to get the order in, so let Toll House know if you want one. Family convergence at Crawlspace’s house 9/23, sign-up sheet for food to follow. New AO at the ASU West campus (Darton) on Mondays except 9/11 when Toll House has a special memorial workout planned for us. COT: Count-a-rama Name-a-rama Prayer Requests: Continued discipline with quiet time and sleep schedule - praise the Lord none of my kids haven’t gotten sick from their cousins thus far. Prayed us out and pledged us out. Coffeeteria followed with some loyalty roast by black rifle coffee. [Toll House: T-Claps for Rocky Top - This was his VQ - He did a great job coming up with an interesting and challenging workout that kept the pax moving the entire time. Excited to have him officially in the lineup!] DATE: 31AUG2023 AO: Ankle Breaker Q: Cat Master PAX: -2, Cat Master, Cramer, Crawlspace, Marty, Rocky Top, Sloppy Joe, Toll House, TP, Snack Pack, F-stop FNGs: None COUNT: 11 CONDITIONS: 71 and everything’s wet WARMUP: Side Straddle Hops (SSH) x 20, cherry pickers x15, arm circles forward, back, and palm trees Mosey loop back to shovel flag THE THANG: 1. 100 Merkins (P1 does 10 while P2 holds plank; 100 total for group) 2. 100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches 100 total for group) 3. 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group) 4. Circled up for Dealer's Choice. Called on PAX to call out partner exercises. Burpees while partner does shoulder taps (40 total) Rockytop Big boys while partner does ankle touches (50 total) SloppyJoe 50 yard sprints while partner does flutter kicks (5 rounds each) -2 Bear crawl to crab crawl for whole group x1 TP Russian twists (HC)4 x 20 CatMaster MARY: Mary didn’t show up. ANNOUNCEMENTS: New t-shirt pre-order if there is enough interest, so speak now or forever wear a different shirt. COT: No prayer requests. Prayed us out and pledged us out. Coffeeteria provided by Tennessee’s biggest fan, RockyTop [Nantan's note: This was Cat Master's VQ. Outstanding work!] DATE: 29AUG2023 AO: Ankle Breaker Q: Crawlspace PAX: F-stop, Cat Master, -2, Cramer, Marty, Hustlebarry, Crawlspace, Roach, Sloppy Joe, TP, Rocky Top, Snack Pack, Iris, Ma’Bell FNGs: None COUNT: 14 (-2) Disclaimer: I am not a professional. This workout is free, completely volunteer and peer led. I have no knowledge of any of your injuries or fitness considerations. It is your responsibility to modify exercises if you need to. Don’t get hurt. CREDO: Leave no man behind but leave no man where you found him 5 Core Principles: Free, Open to all men, held outdoors, peer led & ends with a COT Mission Statement: Plant, Grow & Serve small workout groups of men for the re-invigoration of male community leadership. WARMUP: Toe Touches Arm Stretches Squat Groin Stretch Monkey Humpers x 30 Every Time Morgan Wallen Says “Up Down” Count-Off Mosey the Loop THE THANG: Partner Up! As a team - 50 Merkins 100 Monkey Crunches, 150 Squats, 200 SSH, 2 Down&Backs While Partner Planks, 250 LBCs Partner #1 Performs AMRAP while Partner #2 Moseys Said Distance MARY: Peter Parkers x 30 IC HC ANNOUNCEMENTS: - GrowRuck Savannah - September 23rd BBQ - Bring Your Fam! COT: Performed another count off due to losing 2 PAX Members Name-A-Rama Prayer Requests: - Stomach Bug Going Around - Getting Adequate Sleep - MaBell’s Parents and Traveling. Mom is having heart palpitations. - Cramer & Roach’s health. Lost one during warm-ups and lost other during Mosey. - FunkyBunch & Toll House Covid and stomach issues/symptoms and couldn’t make it last minute. Prayed us out then Rocky Top came through again! Provided coffeeteria for the group and had some good mumblechatter/coffeeteria time. |
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