AO: ao-the-scrape Q: Professor Tide PAX: Gambler, Back Draft, CurveBall FNGs: None COUNT: 4 INTRODUCTION: Disclaimer, 5 Core Principles. Creedo, Misson WARMUP: Big arm circles ×15 in cadence (forward and back) Daisy Pickers ×10 in cadence Don Quixote ×10 in cadence THE THANG: Mosey to get coupon and then to pavilion pad. 12 Days of Paxmas: 1 burpee 2 over head presses 3 jumping Squats 4 Lunges 5 merkins 6 Bicep curls 7 coupon rows Read more…

AO: ao-big-bertha Q: Scooter PAX: OneHit, Lefty, Scooter FNGs: None COUNT: 3 INTRODUCTION: disclaimer, five-core principles, mission statement, credo WARMUP: naw, a little warmer this morning THE THANG: we rucked MARY: kinda damp out today and didn’t see her ANNOUNCEMENTS: 12 miles of Ruckmas Polar Plunge TBA COT – 6TH MAN: only had 3 PAX, I suppose I could have tried some of that “new” math and came up with 6 PRAYER REQUESTS AND PRAISES: Read more…

AO: ao-the-farm Q: Run Flat PAX: Skidder, Git-R-Done, Putter, Carolina Lean, mop bucket, Joshua Simonton Gruuel, Run Flat, Grits FNGs: None COUNT: 8 INTRODUCTION: Disclaimer, 5 Core, Mission Statement, and Credo were all stated. WARMUP: Daisy Pickers IC Imperial Walkers IC Hillbillies IC THE THANG: YHC completely highjacked the AO. I encouraged everyone last Tuesday to come to Hermod’s that Friday and check it out because of all the excitement over how much a few Read more…

AO: ao-wilderness Q: Mr. Fixit PAX: Cherry Coke, Chaps, Mr. Fixit FNGs: None COUNT: 3 INTRODUCTION: Disclaimer, 5 Core, Mission, and Credo were stated Little rain never hurt anybody but it does hinder numbers and I was the 1st to admit to the other 2 that if I wasn’t leading, they might not have seen me. But God knew exactly what I needed this morning. Thanks to Chaps and Cherry Coke for being there. WARMUP: Read more…

AO: ao-yard Q: Szczerbiak PAX: Myrtle, Fun Run, Maestro, Ratatouille, Szczerbiak, Red sauce, Goose, Gaylord, Mr. Beast FNGs: None COUNT: 9 INTRODUCTION: Welcome to F3! 5CP, MS, Credo, Disco BUY IN: SSH – 50 IC WARMUP: Modified Albatross Wings: – LAC F/R – Randy’s – BAC During Randy’s the Q did his best to explain this week’s Q-Source Topic: f3nation.com/team-development. As a Team, we would be carrying a 30# weight for most of the work, Read more…

AO: ao-wilderness Q: Capsize PAX: Boucher, Tripod, Capsize FNGs: None COUNT: 3 INTRODUCTION: You should really treat yourself to a ruck at the Wilderness this time of year. We ruck under the lights at Mercer Village and campus WARMUP: THE THANG: rucked and prayed MARY: ANNOUNCEMENTS: COT – 6TH MAN: PRAYER REQUESTS AND PRAISES: praying for Cub and Hannah

AO: ao-the-complex Q: Biff PAX: Biff, ER, Back Draft FNGs: None COUNT: 4 INTRODUCTION: Disclaimer/formalities WARMUP: SSH Arms circles fwrd and aft Bear hugs Daisy pickers Willie mays hays THE THANG: Partner up One PAX does exercise. The other PAX runs from the window (light pole) to the wall (mailbox). Partners collectively do the following: 300 curls 300 squats 150 merkins Put the stupid coupons away. Mosey to the playground. 10 pull-ups Run to the Read more…

AO: ao-red_dawn Q: Maestro PAX: Run Flat, FreeBird, Maestro, Carolina Lean FNGs: None COUNT: 4 INTRODUCTION: 5 burpees in my self :man-facepalming: Brain wasn’t working right and I fumbled the credo. But we got through it . Lots of good fun mumble chatter about what hurt and how much sleep we got in Sunday. WARMUP: bear hugs, Willy mays hats, imperial walkers THE THANG: at the bleachers 5 min of steps ups 2 min of Read more…

AO: ao-the-crucible Q: Buick PAX: BlueBird, Buick, Myrtle, OneHit, Scooter, Szczerbiak, Pacifier FNGs: None COUNT: 7 INTRODUCTION: Disclaimer Told the pax that from the rip today was not going to be a ball buster but rather this weekend was too special to not be able to talk about throughout WARMUP: Squats Credo – BlueBird Merkins 5 core – Myrtle In and out Mission – Pacifier Burpee Shared a tad about disruption and James 1:2 consider Read more…

AO: ao-the-scrape Q: Brawny PAX: Brawny, CurveBall, Gambler, Manscape, Seth De Foor (Ralphie), Spam, Professor Tide FNGs: None COUNT: 7 INTRODUCTION: DISCLAIMER MISSION STATEMENT CREDO 5 CORE PRINCIPLES WARMUP: – SSH ICX15 – Hillbilly ICX12 – Big arm circles ICX10 – Daisy pickers IC10 THE THANG: To the ditch – 5 rounds – 10 Squats w/ calf raise at the bottom – 5 wormkin at the top To the stairs – Partner up – Partner Read more…