Author: f3nano

AO: FreeStateQIC: @Horshack
PAX: 4 – @CashOnly, @Black Diamond, @Winston

Warm Up

• Side Straddle Hops-x 25 IC
• Arm Circles-x 10 Each way IC
• Harry Rockettes-x 15 IC
• Two laps – Kareaoke and Broad jumps
• Shoulder Touch Merkins-x 10 IC
• El Capitan-x 15 each way
• Cherry Pickers-x 15 IC
• Michael Phelps x 15 IC

The Thang:

Dora Round 1 – 100 yard run as the travel

· 100 Merkins,

· 200 Plank Jacks (single count),

· 300 American Hammers (double count)

·

March Madness Break:

• Stole this from #olympus . . .
• Take a break to run the length of the field and back – one partner running forward, one partner backward, maintaining 10 yards distance tossing a basketball back and forth.
• Repeato in the other direction.
• Three burpees if ball hits the turf.

Dora Round 2 – 100 yard run as the travel

· 50 Burpees,

· 100 Squats,

· 150 Alternating Shoulder Taps (IC)

Mary:

· Flutters x 20 IC
· Outlaw x 20 IC (alternating directions)
· Freddie Mercury x 15 IC
· Travoltas x15 IC
· Dollys x 10 IC + 10 flutters

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Kombucha; Magoo, Einstein, Kodiak; Disco; Jenner; Attache; Lightspeed

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC; Downdog/Cobra

THE THANG:

PAX lined up on an endline and did the following (all single count):

Run 100 yards, 100 SSH, run back, 100 SSH

Run 75 yards, 75 mountain climbers, run back, 75 mountain climbers

Run 50 yards, 50 LBCs, run back, 50 LBCs

Run 25 yards, 25 merkins, run back, 25 merkins

Run 10 yards, 10 burpees, run back, 10 burpees

PAX then each grabbed a coupon, lined up on the endline, and performed the following series 3 times:

Overhead Press x15
Run to Midfield and Back
Close Grip Chest Press x15
Karaoke to Midfield and Back
Alpo x 15
Run Backward to Midfield and Back
Curl x15
Skip to Midfield and Back

MARY: Oblique V-up; American Hammer; Oblique Hip Raise

CIRCLE OF TRUST: PAX did one minute of mindful breathing. Spring is here. It’s a time for renewal. Think about the commitments in your life and renew your dedication to them.

AO: Olympus
QIC: CableGuy
The PAX: 18 of em
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Fellowship lap around the track
The Thang: Pax paired up for Dora Round 1: 100 Merkins, 200 Plank Jacks (single count), 300 American Hammers (double count) with a 100 yard run as the travel. We then took a break to run the length of the field and back – one partner forward, one partner backward, maintaining 10 yards distance tossing a tennis ball back and forth. Three burpees when it hit the turf. We did a lot of burpees. Then Dora Round 2: 50 Burpees, 100 Body Weight Squats, 150 Alternating Shoulder Taps (IC), repeat tennis run; Dora Round Three, 100 Mountain Climbers (IC), 200 side straddle hops (IC), 300 LBC
Mary: Freddie Mercuries, Toy Soldier, the Mug Shot
COT: Grind through the tough times to earn the good times. Nice warm day today feels all the more sweet given we gutted it out all winter through the snow and ice. Thank all PAX for motivating me to get out there in lousy conditions – now let’s enjoy spring.

AO: LoCo Bulldog

QIC: Shute

The PAX: Rikers, Hoff, Nolan, Bobcat, Bolt, Brisket, Mater, Microchip, Dial-tone, Gigawatt, and CrotchRocket made it out of the fart sack for a WWII style beat down. Lots of mumble chatter means the PAX is really warming up to their logs.

WarmUp: SSH, Michael Phelps, Arm Circles, Cherry Pickers, DD, Cobra Kai

The Thang:

Part 1: Parking log mosey with varied motions

Part 2: Partner up based on height and grab a log. Mosey to soccer field for exercises on each end:

• Shoulder press IC 4ct., on shoulder mosey to other end of soccer field
• Curls, mosey back with log held overhead
• Squat/clean/press IC 5ct., mosey back with log held like battering ram
• On 6 Flutter kicks with log held up IC

Part 3: Snakes in the grass (chains). Split into 2 teams, attach chains to marked logs. 2 man race 50 yards out, around coupon and back. PAX in holding pattern alternate exercises:

• Foxhole
• Tie Fighters

Mary: We got back too early, so we did rows, chest press, and overhead pulls with the logs. Then Microchip led in never ending big boy situps. American hammers and cobra kai stretch to finish.

COT: Be Prepared. Discussed G3L and being prepared from: https://f3nation.com/q/preparedness/.

AO: Virtual

QIC: Infinity

The PAX: 2 Percent, Disco Ball (Crossroads Illinois)

Warm up: Don Quixotes, Cherry Pickers, Air Squats, Merkins, and 90s jog in place.

The Thang:

3 Rounds, 45 sec on, 15 sec off, of the following:

• Single-Leg Glute Bridges, left

• Single-Leg Glute Bridges, right

• Dirty Dogs on elbows, left

• Dirty Dogs on elbows, right

• Back Squats w/coupon

• Coupon Swings

• Good Mornings

• Donkey Leg Kicks on elbows, left

• Donkey Leg Kicks on elbows, right

Mary: Figureheads, Reverse Elbow Plank, American Hammers, and Legs over coupon raises.

CoT: Ephesians 6:11-13 reads

11 Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.

12 For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.

13 Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand.

Taking our Daily Red Pill (DRP) and bricklaying (setting up healthy routines/habits) constitute our “armor”