 DATE: 12AUG2023 AO: Bridge House Q: Steven Dancer [VQ! Great work!] PAX: Crawlspace, Toll House, F-stop, TP, -2, Cat Master, Slice, Snack Pack FNGs: None COUNT: 9 WARMUP: Side Straddle Hops x15 IC Cherry Pickers x10 IC Sun Gods x10 IC Blenders x10 IC Chinooks x10 IC Chain Breakers x10 IC HiJack-HiJill x10 IC Crossover Toe Touches Ray Charles Trot, with bonus Bernies, stopped at stone terraces THE THANG: Murkins x10 HC Durkins x10 HC Dips x10 HC 8 Count Body Builders x10 Plank Ups HC, with 10 sec holds between each (PAIN!) Ray Charles Trot with more bonus Bernies on the big hill, stopped at Ray Charles Box Jumps on stone wall x10 HC Air Squats x10 HC Lunges, x10 each leg Step Ups on wall x10 HC Skaters x10 HC Mosey back to flag, with more Bonus Bernies MARY: Flutter kicks x20 HC Dead Cockroaches x20 HC Hello Dollies x20 HC Body Twists (Homeruns) x20 HC Leg Lifts x20 HC COOL DOWN Triceps Stretch Butterfly X-over Toe Touches Hurdle Stretch (OW) Chest Stretch ANNOUNCEMENTS: Dorothy travelling Ricky Bobby Q'ing next week Still evaluating Bridge House for 6AM ruck (It was a little sketchy at 6am) COT: Cat Master had to leave early because of sick kids Count-a-Rama Name-a-Rama #4 prayed, Pax pledged out Toll House brought iced coffee
 DATE: 10AUG2023 AO: Ankle Breaker Q: Toll House, Roach PAX: Marty, TP, Cat Master, Rocky Top, Iris, Negative Two, F-Stop FNGs: 1, F-Stop COUNT: 9 WARMUP: Roach Q'd the warmup Neck rolls Arm circles Palm Trees Windmills 1/2 mile mosey THE THANG: Lantern Run (based on four corners) Pax start at one street lamp, do 6 hc mountain climbers Sprint to next lamppost, do 6 squats, then next lamppost, 6 WWII sit-ups, and final lamppost, 6 burpees. Pax then sprint back to first lampost, and add 2 to each, so 8,8,8,8 - then 10, then 12, then back to 10, 8, 6. After this evolution, pax mosy to back of Veranda group building. Pax split into pairs for 100 merkins. One pax would climb stairs to the top balcony, then back down the other side while the other pax did merkins. At the bottom, the pax switched places, repeating until 100 merkins were completed. Pax mosy back to flag. MARY: Roach tagged back in to Q Mary 15 imperial walkers 15 lbcs 15 plank shoulder taps, hc 15 bicycles ANNOUNCEMENTS: Count-a-rama Name-a-rama GTE40 still taking registrations Emergency contact form on Slack F2 event being planned Went over upcoming Q schedule COT: Named FNG - Chase is videographer for a local marketing group. Options were April (from Ninja Turtles) but the Pax ended up picking F-Stop Prayer request: Toll House upcoming interview with Hunt for Wellness podcast, discipline in bedtime / morning routines Pax seeing personal purity and continued victory over temptation Pax going on vacation to Vermont Q prayed out, pax pledged out Rocky Top came through with Coffeeteria Naked Man Moleskine Cat Master talked about our need for transparency - that the COT is more than just prayer requests. We're here to hold one another up, and we need to feel free to be vulnerable in sharing our hurts, habits, and hangups, so that we can truly support one another, and in being supported, support others. Good stuff.  DATE: 08AUG2023 AO: Ankle Breaker Q: Crawlspace PAX: Cat Master, Cramer, Crawlspace, FunkyBunch, Roach, Rocky Top, Toll House, TP, Negative 2, Iris FNGs: Marty COUNT: 11 WARMUP: SSH x 15 IC Big Arm Circles x 15 IC Willie Mays Hays x 15 IC Little Arm Circles x 15 IC Daisy Pickers x 15 IC Chinook x 15 IC Leg Stretch of Choice x 1 min THE THANG: Indian Run Burpees x 15 OYÓ Merkins x 15 OYO Squats x 15 OYO Indian Run Mike Tysons x 15 OYO Lunges x 15 per leg OYO Mountain Climbers x 25 HW OYO Indian Bear Crawl Shoulder Taps x 15 per arms IC Circle of Monkey Humpers x 15 IC Sky Pokers x 15 IC Mosey to flag MARY: ABCs Superman x 30 sec Scuba Steve x 30 sec Hello Dollies x 21 IC Heels to heaven x 12 IC Plank x 38ish sec ANNOUNCEMENTS: GROW RUCK challenge - Savannah in Oct T-shirts Stickers are in. COT: Prayer Requests: - TP took a nasty fall on the asphalt keeping with the AO’s namesake. Let’s pray it doesn’t end up being too serious. - Had one PAX disappear and may have splashed Merlot but not sure and let’s pray it’s not anything too serious. - Toll House’s parents are traveling to Romania to speak/serve so let’s continue to pray for safe travels and that God does a work through them. Crawlspace prayed out, pax recited the pledge Toll House provided iced coffee for coffeeteria   DATE: 05AUG2023 AO: Bridge House Q: Toll House PAX: TP, Roach, Crawlspace, Cat Master, Piggyback (F3 Macon), Hustlebarry, Tweeter FNGs: 3 Big Ben, Flashy, Slice COUNT: 11 WARMUP: Seal claps Crossover Palm Trees Sun Gods Toe Touch But kicks / Front kicks SSH (count was 20 but Q did them 4CxHC, actual count ended up being 80) THE THANG: Highs and Lows High Side - Three reps of 20, then 10, then 5
Exercises done in cadence, each round increasing by five but the pax choose to drop one exercise each round.
High Side - Three reps of 20, then 10, then 5
MARY: Lbcs x30 ic Russian hammers x20 hc ic Cobra stretch Bicycles x 20 hc ic Hello Dollies hc ic WWII situps x 20 ic ANNOUNCEMENTS: Upcoming GTE-40 in Savannah, reminder of new AO ankle breaker, F3 stickers arrived, Bridge House Saturday workout officially 75 minutes instead of 60 to give time for one hour workout COT: Count-a-rama, name-a-rama Named three FNGs: Jackson, from Cincinnati, is a big Bengals fan. We named him Big Ben, obviously, but he actually does look a little like his namesake. Mike is an Air Force fighter pilot. He has a big smile, and his AF handle is Flash, so we went with Flashy. Ryan's love of golf got him tagged with Slice. Prayer request from Tweeter for return of students at school, Cat Master's toddler daughter not to experience the worst side effect of a genetic disorder, and Toll House to be able to order his conduct in the evening so he can go to bed earlier. Tweeter prayed, then we pledged out and enjoyed some coffee. As the pax departed, Roach and Crawlspace noticed a vehicle broken down in the road. It turned out to be an empty tank, and Roach had a fuel canister in his truck and the two pax were able to get the guy moving again. T-Claps to you guys. It's my hope that the F3 logo we wear will be like the superman symbol: When people see it, they'll know help has arrived.  DATE: 03AUG2023 AO: Ankle Breaker Q: Toll House PAX: Rocky Top, Roach, Cat Master, Cramer, Iris FNGs: None COUNT: 6 WARMUP: Neck rolls Sun gods Palm trees Toe touches X-Toe touches Windmills 1/2 mile mosey through Ankle Breaker Forest THE THANG: 10 Brickies 20 Brick curls Overhead coupon carry, 100 yards 10 Grave diggers, HC 10 Elf-on-the-shelf, HC Glasses coupon carry, 100 yards Water break 15 WWIII sit-ups 10 American hammers w/ coupon, hc 100 yard overhead coupon carry 10 Squat jumps with coupon 20 coupon dips 25 yard coupon drag bear crawl 10 Derkins 10 Irkins 15 yard crab crawl with coupon in lap (surprisingly hard to keep the cindy from falling off) 25 yard murder bunnies 10 brickies .3 mile shake 'n bake mosey MARY: 20 Lbcs 20 Shoulder taps, hc 20 Homeruns 20 Box cutters 20 Bicycles, hc ANNOUNCEMENTS: Stickers for sale, need Q for Saturday, 6am pop-up ruck at the Bridge House on Saturday, Roach had praise for getting a solid school system contract COT: Count-a-rama, name-a-rama Prayer requests - That one pax's daughter would be spared a serious diagnosis, beginning of school year, be disciplined Q prayed out, pledged out Rocky Top and Q both brought coffee, four pax stayed around for extended 2F and got hit on by some grannies who were out walking.
WARMUP: Head to toe: Neck rolls Shoulder rolls Elbow extensions Wrist circles Sun Gods Palm Trees Butt kicks Front kicks Toe touches X-toe touches Danger Zone (Side-straddle hops for the whole song, squats whenever it says "danger zone") THE THANG: 8 1/4 mile moseys, separated by 8 evolutions First mosey to Racoon Revolution 8 T-pose merkins Mosey to roundabout 8 bench dips w/ jumps, 8 bench dips w/o Mosey back to start, water break 8 squat jumps Mosey to back lot, sprint around roundabout 8 burpees Mosey around Veranda building, up and down second story steps, to passenger drop-off 8 4c mountain climbers Mosey back to start for another water break (very humid but at least cooler today) 8 4c monkey humpers Mosey around colonnade to pergola 8 burpees Shake 'n Bake back to start 8 arm-raise merkins MARY: 8 4c box cutters 20 second 6" leg lifts 8 4c lbcs 8 4c shoulder taps Lewis and Clarks ANNOUNCEMENTS: Still discussing Anchorage plans Talked about getting TP to VQ on Thursday COT: Count-a-rama, name-a-rama Named three FNGs: John got Cat Master because the Q thought he said that instead of CAD Master Taylor got Iris because he's (another!) eye M.D. Kemble got Cramer because he works in finances Prayer request made for beginning of school, a potential large contract with a school district for one of the pax, and pax travels Ball-of-man, prayed out, but no pledge because the Q left the shovel flag and blamed it on his M. Rocky Top came through with an unexpected coffeeteria offering, which was appreciated by all.
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. |
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