FNGs: none
Warm Up: minimal, some crazy people did burpee hill sprints or similar in the abyss as EC
The Workout: ufo- burpees to match your points in the score.
Announcements: Post as Disney, attendance has been light
T-Claps (Recognition): great teams @sombrero
Prayer: none
FNGs: none
Warm Up: none
The Workout:
Farmers Carry Mile
Goal is to farmers carry your set of coupons a mile. Every time you set them down, you run back to the start for penalty exercises, before returning to your coupons for further progress.
Score =Total Weight Carried * Total Miles Carried
blue crush, breach, bleeder made it a mile and crashed.
led and a lot machine got lost.
sardine was the champ, able to fully participate this time vs his tattoo abridged attempt at paradise city.
FNG: Doogie! Welcome
Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC)
About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle. YHC noticed a lack of urgency for being late. We continued with the Mission Statement (3 burpee penalty) Tried again with the Mission Statement (3 burpee penalty). Core values 100% (no penalty) About this time based on the honor system of those that walked up late we did a raise of hands and counted by 5 per person late. Late to ME Burpee penalty administered by Q = 55. Total Burpee Penalty for Standard infraction = 61. (Could be a horrible F3 record to keep)
Hence the PAX were warmed up for a 4 team split. 3 Merkins on the drop and 2 squats on the drop. 2 point scored if inside the goalie box. Lots of great catches, throws, hustle and knockdowns across the board!
Announcements: Q’em all challenge (QAC), Ruck sack for sale to raise money for QAC, Memorial Day Murph (Banana Seat), If your late to an AO…don’t walk.
T-Clapps:
Prayer: Family lost son in car accident (Breach) and strangers need prayer as all humans are dealing with fear and loss.
FNGs:
None
Warm Up:
Standard Warmup, No Penalty Burpees required in the Quay.
The Workout:
7 stations x 3 Rounds
85lb curls135lb Deadlift50lb weighted merkins60lb WWIII20lb Nut crusher80lb Squats165lb Tombstone 
timer mosey around the pavilion
Mary:
None we ran out of time
Announcements:
#corechallenge and many others
T-Claps (Recognition):
All the PAX that showed up to meet the challenge and welcome the debut of the 165lb Tombstone Sandbag.
Prayer:
The Fox Family, and other PAX family dealing with illness. PAX that may be dealing with potential hardships in many aspects personal, financial, professional.
FNGs:
None
Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started. Including 1 Burpee for every man shy of 10 for the core workout. Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.
Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.
The Workout:
First Set in a Rotation 2 Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats
Cusack to the next Corner & then Indian Run around the Track
Second Set in Rotation 2 Rnds:RutrowsDeadliftSquirrel SquatsOH Press
Cusack to the next Corner & Then Indian Run around the Track
3rd Set Dance with the Rock you Brought 2Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats
Cusack to the next Corner & Skip the Run for Time
4th Set Dance with the Rock you Brought 2Rnds:RutrowsDeadliftSquirrel SquatsOH Press
Return your Rock to the pile and mosey to the courts for a quick Mary.
Mary:
We kept it light, since we should all be doing the #corechallenge starting today!
Homer 2 Marge and WWI high reps to finish
Announcements:
Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.
T-Claps (Recognition):
Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.
FNGs: There was a police officer hanging out in the lot until 5:29 before changing his mind and leaving, no other FNGs appeared.
Warm Up: SSH (20), GooooooodMoooornings (2count up/down, 12 total)
The Workout: Pickup a pair of coupons (Options from 25lb each to 45lb each)
Goal is to farmer’s carry the coupons for a mile total. Every time you set the weights down, you are required to run back to the start and perform penalty exercises:
First Visit – 10 Burpees, 10 Squats, 10 Plank Jacks
Second Visit – 9, 9, 9
Third Visit – 8,8,8 etc
Task successfully completed by all PAX with mere minutes to spare.
Mary: Stretching
Announcements: Q-em All Challenge, Core Challenge Starts April 1
Prayer: Sickness, Travel, First Responders and Military
10 PAX at Possum Trot for a hump day special!
Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks
Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart
7’s – Fence walks and Lt. Dans
Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)
Burpee broad jump increasing merkins up to x10 then back down until you reach the other side
Mary
WWIs
Seated crunches
American hammers
Starfish crunches
T-claps to Galvanized for finishing barefooted.
YHC took us out in prayer.
BS Out
FNG: None
W-UP: Dynamic with some stretches
The Thang:
Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC
Thang 1:
30 reps per person each bag/ball
Heels over ball
Curls -40 lbs
OH press – 60 lbs
Dead lifts – 80 lbs
One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.
Fastest team to move all objects wins. Burpees must be done before winner declared.
Thang 2:
30 reps per person each bag/ball
Triceps- 40 lbs
Squat- 60 lbs
Med ball – 2 taps = 1
Sand bag burpee – 80 lbs
Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds
Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.
T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.
PAX of 9 today at Running For The John aka R4TJ. We had a 10th HC but something kept him sidelined. YHC wanted to try some new today. We partnered up and YHC passed out a baton for each team.
We did a loop all together to warm up. Once we got back to the start, baton runner was to take off and run at a fast pace until they caught up to the partner that was to mosey until caught. YHC and Sardine got two loops in until we started getting close to our partner. Once you had off the baton, you stop and do 10 merkins and 10 air squats. YHC quickly changed the strategy bc this one wasn’t going to work. It took over a mile to catch up. So the new plan was the baton runner ran one full fast paced lap, then reversed direction back to partner then switch. Still incorporating the exercises. Most PAX got to switch 3 times each. Final lap, we all came together as a group to cool down. We got in close to 5 miles in a little over 40 mins. Then we did some stretching of the legs.
COT for announcements and prayers. YHC counted the 6th PAX to tell how they got their F3 name, how long they’ve been doing F3 and what F3 has done for them. Bleeder was the lucky candidate. YHC took us out in prayer.
Thanks for dealing with the shenanigans this morning. The stimulus was definitely met. Until next time….
BS Out!
FNGs: Conner (Now known as Mr.GreenJeans
Warm Up: Goodmornings
The Workout: 5.3 mile loop
Mary: None
Announcements: Q em all challenge!