Author: f3nano

Posted on

thesandlot It turns out math is hard

Date: 2025-06-14
AO: thesandlot
Q: Rim Fire
PAX: Trademark, Booking, Tardy (Puget Sound), Hard Knox, CableGuy, My Space, citrus, Legacy, Klinger, Tariff, Lazlo, Popeye, Maxime (F3 Pittsburgh) FNGs: None
COUNT: 14
WARMUP: SSH, IW, HB, MP, LBAC, RLBAC, DD, WG, CC
THE THANG: The J.G.: 3.0 of running with a stop about every 0.5. At each stop, do a set of merkins, body weight squats, LBCs, dry docks, single count lunges, and American hammers. Started with 2 reps at the first stop and increased exponentially to 64 reps at return to the AO. MARY: American Hammer.
ANNOUNCEMENTS: citrus and Trademark are delivering flags to the family of a HIM who passed, leaving a wife and six kids; we are an organization of leaders, so step up to lead and don’t be afraid to give feedback to Qs like YHC who need it; start doing TG10.
COT: Drawing on the theme of the workout, exponential growth is something we can use to our advantage in everyday life. Many of us can see this in action through our participation in F3 with improved fitness, but also look for opportunities in your everyday life with your family, friends, job, and all other areas of your life where you can start making small changes that over time will lead to big results.

Tags: thesandlot, Trademark, Booking, Tardy (Puget Sound), Hard Knox, CableGuy, My Space, citrus, Legacy, Klinger, Tariff, Lazlo, Popeye, Maxime (F3 Pittsburgh)

Posted on

sparta Friday the 13th

Date: 2025-06-13
AO: sparta
Q: Doodles
PAX: K-Pop, Dunder, Pop Fly, El Camino, NOAA, Atlas, Ashe, Monk, Roddick FNGs: None
COUNT: 10
WARMUP: ssh, imperial walkers, hillbillies, cherry twists, cross over sciatica stretches, down dog, was, cobra cia, mosey lap

THE THANG:
13 hand release burpees
13 merkins
13 squats
13 lbc
13 calf raises
13 lunges
13 SSH

Sprint 50 and mosey back after each exercise adding the next exercise each time.

After we had had enough burpees we started subtracting an exercise each trip until the Q decided to end with five 50 yd sprints.

MARY: 13 flutter kicks

ANNOUNCEMENTS: K-pop’s June 19th send off, sign up to Q

COT: took 30 seconds to reflect on own’s quiet and Q prayed.

Tags: sparta, K-Pop, Dunder, Pop Fly, El Camino, NOAA, Atlas, Ashe, Monk, Roddick

Posted on

atlantis Sandbags not Sandbagging!

Date: 2025-06-13
AO: atlantis
Q: Hammer
PAX: O’Captain, Hammerhead, Jonathan Wren
FNGs: None
COUNT: 4
WARMUP: SSH, DQ, I/Y/T, Down Dog -> WGS, Good Mornings, Hammy Stretches, 5 minute mosey.

THE THANG: Four Stations, EMOM switch, 20 minutes of work (OYO but together) 1. 60# Sandbag, Single-leg Posted Deadlifts
2. 60# Sandbag Clean and Press
3. 30# (each hand) Farmer’s Carry
4. 20# Plate, Bulgarian Split Squats
MARY:
1. Freddie Mercury Double-taps (4ct, IC, 20)
2. Flutter Kicks (4ct, IC, 25)
3. Hollow Body (40 sec)
4. Low Plank (60sec)

ANNOUNCEMENTS: New Sandbag/Kettlebell AO starting on Wednesday June 18th, 0530 Look for “TheDriveway” Channel for more info!

COT: Community keeps us motivated. Thank you for being my community.

Tags: atlantis, O’Captain, Hammerhead, Jonathan Wren

Posted on

terrapin-station No slow moving at Terrapin Station!!

Date: 2025-06-13
AO: terrapin-station
Q: Booking
PAX: Goldfish, 2 percent, Ice Tea, Groundhog, Jenner, Enron
FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, LBAC, MP, CP, WMH, DD, WGS, CC
THE THANG: Mosey with coupons to the field
10 blockies
20 OH Press
30 Curls
40 Coupon Squats
50 Coupon Calf Raises

Partner up for DORA

Round 1
100 OH Press
150 Curls
200 Coupon Squats
Partner runs across the field and up the hill and back

Round 2
100 Atlas Shrugs
150 Coupon Swings
150 Chest Press
Partner runs to base of the hill and back

MARY: Flutter Kicks, LBC, Penguin Crunches, Freddy Mercuries, Toy Soldiers, Dirty Dog, Donkey Kicks, Calf Raises
ANNOUNCEMENTS: New AO thedriveway on Wednesday focusing on weight training only.
COT: Q has been making an effort to be present more with family and friends and focusing less on accomplishing daily tasks and work milestones. My background is task driven being an accountant and accomplishing the checklist. Trying to focus more on time and memories and less on the daily grind.

Tags: terrapin-station, Goldfish, 2 percent, Ice Tea, Groundhog, Jenner, Enron