40 PAX, including 2 FNGs, made it out for the F3 Lanco 8 Year Manniversary at Rapho Township Community Park.

PAX were led through 90 minutes of pain and glory by QiCs as noted below. Special shoutouts to Stall for organizing the QiC chat and beatdown; Square, Sputnik, NotMyDay and DoubleDown for making those delicious breakfast Sammies; Skidmark for lending us an additional tractor tire for the relay (props also to Oneshot, The Juice and Patches for lending theirs).

Warmorama – led by Popo
Overhead stretch, bend over stretch, seated leg twists.
Arm circles, circle arms, t claps, seal claps, Moroccan night clubs.
Grass pickers, lunges, spelling b ‘i love f3’, 21s x2, mosey.

Thang 1 – led by THE Juice
Everyone line up the perimeter of food pavilion and count off 1-2s
1 performed Dips
2s performed Merkins on my down.
2 rounds of that then to the next.
“Bearmuda Triangle”
Created 3 points in a triangle.
Split the group in threes.
First point was 1 burpee- bear crawl to next
Second point 2 burpee then bear crawl to next
3rd point 3 burpee and bear crawl back to first
2 rounds of that.
Mosey down to soccer field.
Motivator- shortened due to time 10-6 reps.

Thang 2 – led by Door Dash
Moseyed across the soccer field with an impromptu zig zig between the coupons set up on that end of the field followed by stepping through the 4 tractor tires.
PAX were split into 4 teams for a Tractor Tire relay race.
For each round PAX worked in pairs with one PAX flipping the tire about 25 yards while the second PAX lunge walked. PAX swapped roles for the return trip.

PAX waiting to flip did a standby exercise, switching once the first PAX reached the cone:
Round 1 flipping out – LBCs, return flip – merkins
Round 2 flipping out – WW2s, return flip – flutterkicks
Round 3 flipping out – pickle pointers, return trip American Hammers
Round 4 flipping out – LBCs, return flip – merkins
Round 5 flipping out – WW2s, return flip – flutterkicks (some of us did pickle pointers and American Hammers this round)

Thang 3 – led by Big Blue
Pax formed 3 lines on the path in front of the soccer field…Mosey around the path to the far side of the field.
Staying in groups of three:
Broken Wheel Barrows 50 yds – once across do 5 burpees then pick up the six until everyone was across.
3 Amigos 50yds back across the field – once across do 5 burpees then pick up the six.
Monkey Rolls ~90 seconds
Pax formed 3 lines…Mosey the rest of the way around the path.

Thang 4 – led by Turnpike
Ladders (in field next to the pavilion and playground)
1) Quick feet / sprint to other side
Merkins – 15 single count (SC)
2) Sprint back to other side. Add in squats – 15 SC, merkins – 15 SC.
3) Repeat above, add Side Straddle Hops – 25 SC, squats, merkins
4) Repeat, add reverse lunges -10 in cadence (ic), SSH, squats, merkins
5) Repeat, add speed skaters – 10 ic, reverse lunges, SSH, Squats, merkins
6) Repeat – add mountain climbers – 10 ic, speed skaters, reverse lunges, SSH, Squats, merkins.

A total of 6 exercises with sprints across the field before each new exercise and climbing down the ladder.

Freedom Hammer competition – led by Patches
Teams of 3 relay. Each PAX does the following:
– 5 Clean Press Raise
– 20yd Bear Crawl Block Drag
-10 No Cheat Merkins
– 20yd Murder Bunny back to start
First set of teams went, top 5 moved to second round joining remaining teams. Second round determined the final winner.
Winners: F3 Lanco with Baymax, Button and Strikeout

COT – led by Bunyan
Verse of the day is Philippians 1:3…Every time I think of you, I give thanks to my God!
Fitting verse for today, because this F3 group, or band of misfits as my M calls us, has been a huge blessing in my life, and to my M. We are so thankful for F3! May we continue to live out the live 3rd mentality, and realize we are part of something bigger, outside of ourselves. We pray for the courage and wisdom to lead our M’s and families well.

Coffeeteria
Breakfast Sammies and coffee were enjoyed by all, as well as some light hearted fellowship with opportunities for heartier discussions.
Thank you to all who supported, prepared, led and participated to make this year’s Manniversary a smashing success!