DATE: 19AUG2023 AO: The Bridge House Q: Ricky Bobby (Rogue Region) PAX: Crawlspace, Cat Master, TP, -2, Roach, Toll House, Sloppy Joe, Slice, Kuerig, Snack Pack, Brisket (Rogue Region), Lucky Charms, Empty Nest, Camel FNGs: Lucky Charms, Empty Nest, Camel COUNT: 15 CONDITIONS: Outstanding South GA Morning WARMUP: OYO stretches during Mission Statement/ Core Principles Lord’s Prayer THE THANG: Back To School Rogue Region Style Completed each grade of work and then followed with a mosey. Came back and worked our way up with each grade. Finished 12th grade with a Bear Crawl and 5 Burpees buy out. Excellent push by the PAX, special thanks to Brisket for Shake and Baking with me up to Albany. K- SSH 1st-Merkins 2nd-Squats 3rd-Flutters 4th-Curls 5th-Lunges 6th-Big Boyz 7th- OHP 8th- Cindy Swings 9th- LBC’s 10th- Tricep Extensions 11th- Freddie Mercury’s 12th- Burpees MARY: Pax just did 12 years of grade school. No time for Mary. COT: Q put Brisket on the spot and asked him to share his F3 story with the group. Then mentioned what I spoke about last week about living with Gratitude, Attitude, and Service: GAS! It was an awesome morning with a great group of guys! Name-a-Rama FNG's named: Wes (EH'd on site!) got Empty Nest due to just having last child leave, Brad got Camel for just quitting smoking cold turkey (though there was a minor violation in that he kind of picked his own name), and Enoch's red hair got him the name Lucky Charms. Pledge/ Prayer Coffeeteria supplied by Toll House with iced coffee 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.
If/When block came down PAX did 3 Burpees We stopped about 6 times for Burpees. -PAX lined up for Shack and Bake form Aquarium to flag to grab waters then back to Aquarium. Approximately ⅜ of miles. -Short Rinse -PAX circled up with Cindy(s) and did the following exercises:
-PAX grabbed Cindy(s) for Bears-and-Blocks up hill for 75⅙ Yards. Some of the PAX struggled with this, and were joined by the PAX who had already completed the crawl. -PAX overhead carried Cindy(s) back to Aquarium. -Short rinse. -PAX went to stairs for the following exercises:
-PAX circled up with Cindy(s) and did following exercises:
Official launch in 3 weeks. Tweeter Q'ing next week, Toll House the following week Handed out flyers for launch COT: Name-A-Rama Two FNGs named: One was last stationed in Albany for tornado damage training and ended up retiring here - named Dorothy The other FNG got in trouble with the law as a teen for spotlighting animals, plus he likes to fish, so he's stuck with Shiner Closed with Prayer and Pledge PAX spent about 45 minutes hanging out in coffeeteria DATE: 2023-05-20 AO: The Bridge House Q: Legacy (F3 Thomasville) PAX: Toll House, Crawl Space, Hide 'n Seek, Crawlspace, -2, Point Blank, Keurig, ReMax, Legacy FNGs: None COUNT: 8 WARMUP: The weather was beautiful, little bit of cloud clover, temps in the mid 60's. After some introductions we gather around the Flag for the Lord's prayer. By invitation Legacy and Remax made the trip up from Thomasville to introduce the PAX to coupons. Seems Legacy wanted to introduce them to as many as possible. There were 2 tires, 2 water jugs, 3 Cindy's, 2 sandbags, and a Kettlebell laying on the ground. THE THANG: All the coupons were laid out in a line. Legacy explained each of the following exercises to the group. Murder Bunnies Tire Drag pulled Backwards Hand over Hand Tire Pull Water Jug Carry Sand Bag Shoulder Slams Cindy Curls Kettlebell Swings Cindy Press Sandbag Deadlift with Overhead Press Drag, Pull, and Carry were done to the last Concrete marker and back. Approximately 40 to 50 yards one way. After the first 2 sets Legacy Modify the Drag to 4 lengths of the strap, 2 out, 2 back. All the other exercises were done as AMRAP's until the PAX and completed the distance exercises. Then we rotated clockwise to the next coupon and completed whatever exercise was assigned to it. Continued this rotation until everyone had completed all coupons. Took time for a short rinse then lined back up for another round. The only modification for the second round was that the Tire Drag and Murder Bunnies distance was shortened a little bit. After completion of the second round each PAX grabbed a coupon and brought it to the Flag. ANNOUNCEMENTS: Discussed schedule up to launch. If anyone would be able to take a Q during the month of June they would appreciate it greatly as Toll House will be unavailable for the whole month. COT: All is well with the PAX, Remax shared a bit about how he stumbled upon F3 and what it has done for him. Toll House shared about some of the future plans for Albany F3 including the official launch of July 8th. It was great to be there this morning and the PAX really seemed to enjoy there introduction to coupons. Ended with Prayer and Pledge F3 Albany "The Bridge House" DATE: 2023-04-22 AO: The Bridge House Q: Run Flat, Roll Tide, Piggyback PAX: Roll Tide, Piggyback, Toll House, Run Flat, Crawlspace, Funky Bunch, Point Blank, Negative 2, Keurig, Tweeter FNGs: 5 (Funky Bunch, Point Blank, Negative 2, Keurig, Tweeter) COUNT: 10 Today was a "soft launch" beatdown for F3 Albany. WARMUP: Daisey Pickers x12 IC Imperial Walkers x12 IC SSH x12 IC Bear Hugs x12 IC Big Arm Circles x12 IC THE THANG: This beatdown was split with YHC, Roll Tide, and Piggyback each leading 20-minute segments. YHC started it out with BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, SSH). Round 1: 5 of each exercise, then Pax got to vote on which exercise was dropped. Burpees were voted off the island first! Round 2: 10 of each exercise, then Pax got to vote on which exercise was dropped. Lunges were dropped next. Round 3: 15 of each exercise, then Pax got to vote on which exercise was dropped. Merkins were next to go. Round 4: 20 of each exercise, then Pax got to vote on which exercise was dropped. SSH were voted out. Round 5: 25 of each of the remaining 2 exercises, then Pax got to vote on which exercise was dropped. Plank Jacks were voted out. Round 6: Should have been 30 of the last exercise, but YHC decided we needed more, so we did the last set of Imperial Walkers the hard way. Warm-Ups and BLIMPS consumed YHC's 20-minute slot perfectly and it was time to turn it over to Roll Tide. Roll Tide lead us on a mosey down to the river walk hillside for fun with 7's. Pax were once again given a choice.... Star Jacks or Merkins? Pax chose Star Jacks. At the bottom of the hill do 1 Star Jack. Run to the top and do 2 Star Jacks. Run back down and do 3 Star Jacks, and so on until you get to 7. Once the 6 was in, Roll Tide led us back to the flag. Once at the flag, Roll Tide thanked Toll House for his service for our county and for his service to his community. He then handed over a flag F3 Macon brought down to give F3 Albany as their first. After the flag presentation, Roll Tide led us back to the river walk hillside. Pax only thought they had escaped merkins. Rinse and repeat of the first set of 7's, except this time it was with Merkins rather than Star Jacks. Roll Tide then turned it over to Piggyback. Piggyback lined us up below the gnat line for a set of 11's. Below the gnat line we did Mike Tysons, then bear crawled above the gnat line to do Box Cutters, then ran back below the gnat line for Mike Tysons. These were all done in the typical 11 format... 1&10, 2&9, 3&8, 4&7, 5&6. 6&5, 7&4, 8&3, 9&2, 10&1. Once the 11's were complete, Piggyback led us back to the flag just in time for Mary. MARY: YHC started Mary with LBC's and Freddy Mercury’s, Roll Tide with Toe Touches, and Piggy Back finished us off with High Plank Low Plank. ANNOUNCEMENTS: Official launch date currently set for July 8th COT: Prayer/Praise for F3 Albany and the local community OTHER: Throughout the beatdown we discussed picking up the 6 and what the Credo and Mission Statement mean. The Bridge House is a beautiful AO with plenty of structure and opportunities to let the imagination run wild regarding beatdowns. YHC stressed the importance of leaving it in better shape than we find it and always keeping it clean. There was some opportunity to pick up a little trash after the beatdown. This AO also has a locally owned Coffee House 100 foot away for Coffeteria that is owned by FNG Keurig. He was kind enough to treat everyone to coffee on the house! Thank you again Keurig! |
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