WARMUP: Navigating the mayhem and crowds.
THE THANG:
Played 5 rounds of Nerf. Battle Royal, Capture the Flag, Sword fighting… we did it all!
MOLESKINE:
That was one of the most fun nights I’ve had in a while… Thanks to everyone who came out and I’m really looking forward to the next f3dads Night Out!
Grape and Hipster’s crews definitely trained before coming out tonight… they stayed tight and were a force to be reckoned with :man-boy-boy:
Motion to change morning stār’s name to SpiderMonkey… First two rounds he was everywhere! :monkey:
Ex-Pat was on sneak attack all night :ninja:
Dragon Spark and Wolfpack were duking it out nonstop :gun:
FNG Robert may have had the most fun of us all… constantly scheming on what to do next.
ANNOUNCEMENTS: More f3dads get togethers are coming… keep an ear out!
COT: Too tired for a circle.
WARMUP: Usual
THE THANG: Grassy Area: dips, decline merkins, step ups, squats
Stairs: Stairway to heaven with incline merkins at each step with 20 dips at each platform
Incline sprints: 50, 80, :100: effort
Finish with fire hydrants and Jane Fonda
ANNOUNCEMENTS: F3 family event coming up at Percy Warner. Sign up for Venmo Natural Ice – CBO to contribute
COT: prayers for Grape parents and Black Lung colleague Issac who was diagnosed with brain cancer
WARMUP: 30 SSH (I am just going to keep pushing that number up, because everyone starts to stop at 20), Little Baby Arm Circles, OHP, Seal Claps, Light Stretching
THE THANG: Hill Work
Pax Partnered Up. While partner 1 made the loop up and down the hill, partner 2 performed an exercise from the list provided by YHC. Upon returning, partner one performed the same exercise until both completed. Rinse and repeat all the way down the list.
Exercises in order:
**Plank Jacks**
**Up-Downs*
**Mountain Climbers**
**Plank to Push-Up**
**Kraken Burpees**
**Imperial Walkers**
**Nolan Ryans**
**Squats** –
**Peter Parkers*
**Inch Worms**
**Crunches**
**E2K**
Pax performed WW1s as we waited on the six.
We ended with Sprints, because 95% of people over the age of 30 will never sprint again.
Sharkbait clocked 2 miles of total running
MOLESKINE: We have 85 days left of pumpkin spice season. Enjoy it while you can.
ANNOUNCEMENTS:
Mens Group with YHC and Spinal Tap kicking off tonight 7:30 at the Ice Haus.
Wednesday 911 Convergence at the state capitol steps 5:30 launch
SATURDAY 10 year anniversary at Stone wall 6:00 am launch
COT: Prayers for travel and Right Said upcoming surgery
WARMUP: Mosey around the neighborhood
THE THANG: Overtime Pickleball
King of the Court with winner serving. Team that wins the rally stays on the court. Team that loses picks the exercise for the PAX waiting.
Good time had by all and I believe Ultratecht is now hooked on Pickleball. LOL
MOLESKINE:
Don’t focus on criticism from anyone you wouldn’t ask for advice from.
ANNOUNCEMENTS: Check slack. Lots of stuff going on.
COT: Prayers for the PAX.
Always an honor to lead you HIMs. See y’all soon.
WARMUP:
Good mornings OYO
Hamstring stretches
Willie Mays OYO
SSH
THE THANG:
Non-stop fun paired with some glorious tunes.
1. Squats – Flower by Moby
2. Mosey to stairs- You Make My Dreams (Come True) by Hall & Oats (3:11)
3. Low Plank, Merkins, Side Planks, more
Merkins — I Love Rock N’ Roll by Joan Jett
4. Stair run (x3) – Watch Your Step by Ted Hawkins
5. Bear Crawls, Tricep Dips, Mosey to turf –
Bust a Move by Young MC
6. Circle Burp (Up Downs) – The Spark by
Kabin Crew
7. SSH, Mosey – Fire In My Soul – Tom
Staar Remix
8. Bicycle Crunches, WWls, American
Hammers — Gas Pedal Dave Audé Remix
9. Frog Jumps, Flying Nuns (Lunge walk with little baby arm circles) – Come and Get Your Love by Redbone
10. Merkins low and slow, Planks – End of the Line by Traveling Wilburys
MOLESKINE:
ANNOUNCEMENTS:
– Convergence w/ Detention coming up soon
– Natural Ice is looking for 2ndf suggestions
– Something else I can’t remember
COT:
– Prayers for those training for half and full marathons
– Prayers for injuries and recovery
