LOCH ‘N LOAD: We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises at the Boat Ramp. We started 11’s with Burpees and Peter Parkers at each book end on the Long Hill South West of the dam. An audible was called and the 11’s were reduced to 7’s. Below the dam we completed a round of rock partner pickle curls, rows and triceps. We then hustled back to the Flag and did Low Slow Flutters.

See Slack for Announcements and Current Events.

Prayer requests:
Bing has a job interview.
Astro’s friend has heart complications (hole in heart)
Kirkland’s child’s friend’s mother is battling an illness.
Prayers for injured and recovering PAX.

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As everyone knows, today is national Opposite Day. As such, we celebrated with an inverted workout…which had to be modified a bit due to the FNG being there.

Welcome, mission, core principles, disclaimer and then…popcorn Mary to start the workout!

Properly maryed we set off for a set of inflating and deflating SPMILB. Start with one exercise and then add an exercise at each street on the lochwood loop. After stop 6, turn around and drop one exercise at each stop.
Squats – 5
Plank jacks – 10
Merkins – 15
Imperial Walkers – 20
Lunges – 25
Big boy sit-ups – 30

After that, we moseyed over to the dock for our warmups and stretches. Then back to the flag for the pledge and HAND.

Standard announcements. Lots of buzz about whatever AKOA week is. Prayers for grace and patience over the weekend after some over exposure to our children this week for some.

Welcome to FNG Spokes! MIAGW, gents.

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We had a visitor from ENC and a couple of PC bros join the LnL fun this morning. Quick disclaimer, no flag, mosey out. Wait the flag arrived and so did Jigglypuff, the pledge. Over to the lake for a warmup but no swimming.

Pearls on a string aka dopes on a rope was the plan. The pax were confused as we passed the casa’s de IC and Wings, but YHC had better plans.

Squats
American Hammers
Merkins
,
Hello Dollys (in the Fleder driveway)
Elbow 2 Knees
Y-Squats

Jack Webs
Outlaws
Elbow 2 Knees

Squats
Merkins
Irkins
Travoltas
Heels to heaven

HAND!

DDD-222, HG25 4.19, SCary Picnic 4.27. Reminder that we are not promised tomorrow, MIAGD men! The peace pipe was puffed and passed.

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14 booters and 1 runner helped cap off the 2024 Ambassador Tour. We paid respect to each sub region and the number of AOs in each. X and Y squats were crowd favorites. 2 Hello Dolly’s in IC Lights driveway thrown in for good measure. Prayers for the family of The Commish. Always an honor to lead.

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17 came out on this frigid morning to ride the F3 . A lot of running with a sprinkling of 11s (sumo-squats on one end and a heels to heaven on the other).

Made it back on time for a pretty wild COT.

YHC signing out and headed to The Oakwood 24.

MIAGID!!!

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6 bootcampers and 1 rucker showed up on time for SCary’s premier Thursday 0530 AO. 1 bootcamper, subbing as site-Q, scrambled for a ruck to be a HIM to our lonely South Wake ruck brotha. All for not tho as the second HC rucker appeared “only a minute late”. The HIM (Kitty Litter) now had to search for the bootcampers among the many route options this premier AOs has to offer. Fortunately, on his way to 300 posts this year, Kitty has a lot of practice searching PAX after the workout has gotten started. His success rate increased today!

With a plan in place, the bootcamping PAX headed straight through the hood to our brotha Sherpa’s home. Hello Dollys were performed flawlessly, possibly the best Hello Dollys ever performed in a driveway. To our chagrin, this was not caught on doorbell cam, bc this high tech brother has a low tech doorbell.

The route back to our starting point was a little more haphazard than our departure. A palm tree was found, hills were climbed, CDDs and jump squats were performed. The PAX rounded out the morning with a couple of 80% sprints to stretch the legs a little and push ourselves. Mary was present.

YW4ML this morning, MIAGD!

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Temps were low, numbers were low, but morale was high! The Pax that did show up came ready to do great things.

We started off with what many are calling the World’s Greatest Opening Mosey. After that spectacular 1 mile jog we went over to the tennis courts to complete the other 11 days of Astro’s 12 Days of Christmas Challenge (see replies for your opportunity to sign up).

Thang 2 was up in the top lot where we partnered up for what is indisputably the World’s Greatest Pumpkin Dora. 100 pumpkin CPRs (Curl, Press, tricep Raise), 200 pumpkin H2M, 300
Pumpkin squats while the partner ran alternating short pickle and then the hill pickle.

Thang 3 was the pumpkin roll/throw in to the woods where Tonnage was the winner.

Many announcements and some praises/prayers as well. MIAGD, gents.

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Brisk Saturday a.m. with fortunately not much wind to deal with. Decided to throw everyone off with an immediate plank into Ring of Fire. The ROF would feature prominently several times throughout. After starting off on the wrong side of the road, quickly course corrected for safety reasons into a warmup near the dock. Tour through Lochmere’s lovely, wooded vale passing an insanely bright red maple. Stopped several times for pax inspired original exercises. If everyone gets points, no one gets points. Some rock work by the dam and back to the flag.

Lots of announcements: World’s Greatest Maynard, Christmas Party, Thanksgiving convergence at Stonecutters, pre announcements for Tour de Lightmere, and a highly anticipated first F announcement to be revealed by Astro. MIAGD

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WWW8 installment #6 (ish)

Warm-up : After the pledge, we headed to the boat launch for a few regular exercises

The Thang: 4 corners around the disc golf course with 3 rounds of ascending 5, 10, 15, 10 reps of burpees then CDDs then Bonnie Blairs

Mary: 5 mins of plank hold exercises with as close to 100% participation as you’re going to get with Astro in attendance

Big numbers for Saturday!

COT: Freed to Bleed today
TCP at 2pm tomorrow

75ish% coffeeteria attendance

And with that, WWW8 comes to a close. Thank you to all that have had an impact in my life over the last 8 years. Without F3 I would have never ran more than 3 miles, done the BRR, Tuna Run, various CSAUPs and definitely would not have done R2R2R. Other than the physical benefits, I’ve appreciated the diversity of thought that comes out in the gloom and coffeeteria. As humans, we tend to gravitate to like minded people and F3 has provided an opportunity for conversations with men that have challenged my opinions and point of view on many topics.
Thank you again and MIAGD!

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Gathered at the upper pickle, a few introductions made, fumbled through some preplanned recitations, pledged some allegiance, and then moseyed to the lower lot to warmup, sharing some workout directions enroute.

Returned to grab some of the most beautifully crafted with love pain sticks my eyes could behold.

The thingy:
– partner with someone you least know.
– partners mosey to the lower pickle, each farmer carries two CMUs filled with concrete around the pickle (prolly 50 lbs each), mosey back. Collaborate en route.
– rest of pax perform called exercise, some with pain stick and some without, till their return.
– repeato with next group and so on.
– pax call the exercise. No counting, rather discussing this past week’s culture discussion.

COT. Thanks for the opportunity to lead and close out Culture Week

NMS.
– Got this from Astro in the DMs about 30 minutes after coffeeteria. “Oh, so great coffeeteria, meh on the Q. But hey, you tried, that’s what counts, right?! I mean, it’s only been an hour since the workout, and I was just sitting here, twiddling my thumbs, waiting for that backblast. No rush, though! I know you’re probably busy with, you know, breathing and blinking. Just thought I’d check in and see if you needed any help with, say, typing or finding the “send” button.
– I loved hearing the FNG stories. Did not know that Texas Ranger was brought in by YOGI. Boom
– Term Paper’s reaction not knowing most of the leadership questions was priceless, he’s taking this Ambassador position serious.

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