Date: 2025-10-07
AO: ao-the-union
Q: Audit
PAX: Wax On, Wheelie, Dovetail, Capsized, Corn Stock (Garth), Paddywhack FNGs: None
COUNT: 7
Welcome to F3 and thank you for being out on this cool morning to help me improve as a leader and to push yourselves.

Easy concept today, do things 99 times as this was Qs 99th BD of the year.

WARMUP:
Abe Vigodas
SSH
Copperhead Squats
Copperhead Merkins
Mosey to BBall court
Suicides (half and then full court) while listening to 99 Balloons and performing a burpee for every 99. There were less than 99 burpees but more than 9.

THE THANG:
Thang 1: The BBall court is roughly 33 yards wall to wall so we had to traverse 3 times for 99 yards.
Bearcrawl was the MOT and at each stop (which we had 11 – free throw/mid court/free throw/end line) we performed 9 each of JLos (2is1) and Squats. By the end we had 99 yards of bearcrawls, 99 JLos, and 99 squats!

Thang 2: BBall court is just over 16 yards wide so we had to traverse it 6 times to get 99 yards.
Lungewalk or frog jump was MOT and we stopped at mid court and then the far sideline for exercises. We again had 11 stops where we performed 9 each of merkins and American hammers (2is1). When finished we had 99 yards of lunge walk, 99 merkins, and 99 American hammers.

MARY: 99 again!
33 LBCs IC
33 second plank
33 flutter kicks IC

ANNOUNCEMENTS:
October BDs coming from Wax On to help the DM guys. Watch for notification from Wax On.

‘A’ Mountain half marathon in 2 weeks – Audit to post info as there are still slots open. 6 are already running, come join us!

COT: Complete
Prayers for Dovetail M & family
Prayers for Paddywhack friend (Adam) in surgery today

Notes from today:
– When performing JLo’s be ready to get no rep’d from Capsized. Wants to see them hips move! – Dovetail could sneak up on anyone with his stealth frog jumps – frightening!
– Q learned that bear crawls stress the legs just as much or more than shoulders, especially for 99 yards. Lesson learned
– Spoiler alert for ao-the-bluff on Thursday: Today was #99 and Thursday will be #101. I wonder what we will shoot for????

Tags: ao-the-union, Wax On, Wheelie, Dovetail, Capsized, Corn Stock (Garth), Paddywhack