Author: f3nano

AO: #freestate

QIC: @Deagle

The PAX: 2 – @Horshack, @Winston

WarmUp:
• SSH x 25 IC 
• Cherry Pickers x 15 IC 
• Imperial Walkers x 15 IC 
• The Hundreds x 20 IC 
• Mosey around the blacktop, sprints on the sides 
• Mountain Climbers x 15 IC 
• El Capitan x 15 IC 
• Merkins x 15 IC 
• Hairy Rockets x15 IC 
• Mosey around the blacktop, run backwards on the sides 
• Baby burpees x 10 OYO 
• Windmills x 15 IC 
• Mosey to the Stairs of Insanity 

The Thang:
3 rounds of the following (60 seconds in each station) 
    – Upper location – plank 
    – Middle LBCs 
    – Down – Merkins 
One round of running around the stairs with Burpees, Dips and Step ups 

Mosey on our way back to the blacktop 

Mary:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Travoltas x15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC

AO: The BurgQIC: MaterThe PAX: Mater, SquidWU: SSH x 20 / Harry Rockettes x 10 / Micheal Phelps x 20 / Side Lunges x 10 / Lunge Stretch / Calf StretchThang:

HERO WOD GOODELL (modified for F3 compatibility)5 Rounds for Time
400 meter Run
20 Coupon Thrusters
14 Coupon Swings
38 reps of "X"
Round 1: Merkins
Round 2: Air Squats
Round 3: Coupon Curls
Round 4: Alt Lunges
Round 5: BurpeesMary: ‘Pass the Mic Style’ Toe Touches x 25 / American Hammers x 20 / LBC x 40 / Pickle Pointers (NOT PARTNER ASSISTED) x 20 / American Hammers x 20 / COT: Getting up is at 5:00 am to workout is tough. Thinking you are too busy at work, too busy with your family is the wrong excuse. Sharpen your mind and body and you will be better at work and better for your family!

DATE: 2021-05-20
AO: Farm
Q: Rocketman
PAX: Infinity, Rocketman, Matthew – Running Man, Chile
FNGs: None
COUNT: 4
WARMUP:

– Side Straddle Hop x 12, IC
– Michael Phelps x12, IC
– Don Quixote x16 IC
– Willie Mays Hayes x14 IC
– Cherry Pickers x14 IC

THE THANG:

In honor of Sgt. George Phillip Moskowitz of the City of Fairfax Police Dept. EOW: Dec 31, 2019

https://wodwell.com/wod/the-stache/

AMRAP!

– Run around the field
– 12 Merkins, downs
– 31 Lunges/Nolan Ryans/Shoulder Taps, IC
– 19 Burpees, downs
– 54 Squats/LBCs

6 MOM:

12 reps or so of each:

– Flutter Kicks
– Australian Snow Angels
– Big Boi Situps (54 reps!!!)
– American Hammers

COT / WORDS OF WISDOM:

>From Psalm 144 today:

Blessed be the Lord, my rock,
Who trains my hands for war,
And my fingers for battle;
My lovingkindness and my fortress,
My stronghold and my deliverer,
My shield and He in whom I take refuge,
Who subdues [a]my people under me.

God built David for the battles ahead of him and He has brought you to the battles you face this day. When Jesus is our King, our fortress, our stronghold, we have hope that we can conquer each and every battle before us.

DATE: 2021-05-20
AO: Highlands
Q: Toolbox
PAX: Jenner, citrus, Trolley, Katniss
FNGs: None
COUNT: 5
WARMUP: SSH, merkins, air squats, merkins, lunges, merkins, imperial squat walkers, merkins, hillbillies, merkins, and mtn. climbers.
THE THANG: Bricky Bobby’s (coupon Ricky Bobby’s), 11s up and down stairs with coupon (burpees and coupon squat thrusts), coupon mosey, 5 pullup counter rest of PAX does stations of AMRAP air squats, big boy sit ups, or merkins. Rotate through 2 times.
MARY: Ring of fire: group does squat pulses while PAX does 3 burpees and runs around the circle, rinse and repeat through the group. ANNOUNCEMENTS: memorial day events, check slack channels.
COT: if you want to go fast, go alone, if you want to go far, go together. Push everyday, find your limits, keep pushing…together. Daily prayer from @Trolley.

DATE: 2021-05-19
AO: Patriot
Q: Lazlo
PAX: Bone, CableGuy, Infinity, Maguire, Lucius, Maj. Payne, Sunshine, Wedding Singer, Bratwurst FNGs: None
COUNT: 10
WARMUP: the usual. SSH, imperial walkers, hillbillies, cherry pickers, willie Mays Hayes, Moroccan nightclubs, copperhead squats THE THANG:
The PAX moseyed to the bleachers to find 5 stations along the length of the field. After splitting into 6 groups, 5 of them took a position by an exercise, either:
Box jumps, dips, pistol squats, toe touches, or Derkins. The sixth group ran out of the bleachers and along the track, and back to the other end of the bleachers to relieve the first group. That group relieved the next group, and so on until all PAX completed each exercise.

The PAX then moseyed to the field and lined up on the end zone for a traveling Jack Webb. This comprised a 10 yd bear crawl, 1 merkin, and 4 OH presses. Repeat adding 1 merkin and 4 presses after each 10 yards, for 100 yards.

Because the PAX enjoyed the Jack Webb’s so much, we followed them with a traveling Lieutenant Dan. This was a 10 yd broad jump, 1 alt lunge (each leg) and 4 BWS. Sadly, the Q had to call off the fun after 80 yards for time.

MARY: flutters, snow devils, Freddie Mercury’s.

ANNOUNCEMENTS: Lots of stuff happening on Memorial Day weekend. Check Slack.

COT: we talked about F3. The credo, the mission, and the principles. Just as a reminder of not just what we do, but why we do it.