Author: f3nano

Date: 2025-06-09
AO: horizon-ao
Q: Obadiah
PAX: SPINAL TAP, Purple Rain, Attaché, Kombucha
FNGs: None
COUNT: 5

WARMUP: SSH, Hillbillies, Don Quixotes, down dog, mtn climbers, cobra kai THE THANG:
Round 1: set 1:
10 overhead press / 30 yard bearcrawl / 10 big boy sit-ups / run back to start

Set 2: Pattern continues but increase to 20 on both ends
set 3: Pattern continues but increase to 30 both ends.

Round 2: 10/20/30 squats / lunges / big boys

Round 3: 10 /20 / 30 curls / broad jumps / big boys

Round 4: 10/20/30 merkins on block /backward run/ big boys

Round 5: 10 /20/30 blockies / run / big boys (didn’t quite make it)

MARY: see big boys
ANNOUNCEMENTS: none
COT: things that endure. What are you consuming that will endure? What are you creating that will last beyond you?

Tags: horizon-ao, SPINAL TAP, Purple Rain, Attaché, Kombucha

Date: 2025-06-10
AO: atlantis
Q: Forceps
PAX: O’Captain, Hammer, Hammerhead, Forceps, Consignment
FNGs: 1 Consignment
COUNT: 7
WARMUP:
Good Mornings, Willy Maze Haze, Root extractors, Arm circles (forward & back), Phelps Squats.

Mosey to the bridge
3 rounds of Single Leg Steps ups and Dips in Cadence

THE THANG
Mosey to rock pile for 30 min of rocks
Grab a large rock and two small
Rotate left around the circle between each exercise
3 sets in cadence to 10 of the following

Curls for the Girls
Tricep overhead extension
Rut rows
Bus Drivers
Wonder Bras
Ground Pounders

On your six for 3 sets of 10 in cadence
Rock Press & Skull Crushers

Switch to small rocks – 2 sets of 10 in cadence. Rotate between exercises Tricep extensions (downhill ski)
Nippers
Raise the roof

1 set of 10 count each:
Rockies, Heal Taps with Rocks, Boat Canoes with rocks extended to side

Mosey back to bridge benches
Box cutters in cadence to 10
LSF in cadence to 10
Erkins on my down to 10

MARY
All in cadence to 10
Side Straddle Hop, Hill Billies and Imperial Walkers, Freddie Mercuries, LBCs, Dying Cockroach

ANNOUNCEMENTS:
Check slack for posts on Atlantis Friday AOs as some may be a ruck.

COT: YHC discussed a recent trip to Gettysburg where I was humbled by the massive bravery and sacrifice each side made for their country. Knowing that going forward meant likely death and they did not waiver or hesitate. Key takeaways:
Drive hard through life’s terrain fearlessly and with passion living each day like it’s your last. Pick your brother up when they fall and help tend to the wounded in our lives.

Tags: atlantis, O’Captain, Hammer, Hammerhead, Forceps, Consignment

Date: 2025-06-10
AO: thegeneral
Q: Robo
PAX: Trademark, Summit, DoorDash, bogey, Goldfish, Enron, Hobbyhorse, Lazlo, citrus, Spud, Jenner, Gherkin, Canary FNGs: None
COUNT: 14
WARMUP: SSH, Imp Walker, Hillbillies, M Phelps, LBAC, RVE, WMH, Down Dog, WGS THE THANG: Run to 50
Carioca to opp goal
10 Merkins
10 LBC
(Carioca is a form of Samba, and residents of Rio are called Cariocas)

Dora: Goal line 100 OH Coupon press, 100 coupon curls, 200 LBC, with runs to 50 and back.

11’s: Goal line 10 Merkins
Carry Coupon to 50, and 1 Blockee; leave Coupon at 50 and continue on. Last lap bring coupons home.

There might have been more but for a slight delay getting over the fence with the gear.

MARY: Dirty dogs and donkey kicks.

ANNOUNCEMENTS: No memory but see channel.

COT: it was YHC’s 1 year F3-versary and shared a few memories of early days. A favorite thought is : When the student is ready, a teacher will appear. YHC would not have been able to “F3” in 2022/23, but was ready in 2024, and F3 appeared. Possibly not profound but seems to fit.

Tags: thegeneral, Trademark, Summit, DoorDash, bogey, Goldfish, Enron, Hobbyhorse, Lazlo, citrus, Spud, Jenner, Gherkin, Canary

Date: 2025-06-10
AO: delphi
Q: Rocket
PAX: Nano, Pop Fly, Atlas, K-Pop, NOAA, Peanuts, Toolbox
FNGs: None
COUNT: 8
WARMUP: Mosey and the typical stuff (side straddle hop, Michael Phelps, cherry picker, Willie Mays Hayes, worlds greatest stretch, cobra Kai) THE THANG: Pull” the frisbee
Everybody sprints until the frisbee lands.
Every 10 yards you complete = reduction in reps for exercises Stop and do your calisthenics
Mosey to end line and repeat

Merkins – 50 (-5 for every 10 yards run)
Big Boys – 50 (-5 for every 10 yards run)
Squats – 50 (-5)
Carolina dry docks – 50 (-5)
Flutter kicks – 50 (-5) 4 count
Lunges – 50 (-5) L/R = 1
Diamond merkins – 50 (-5)
LBC – 50 (-5)
Monkey humpers – 50 (-5) on the down
Burpees – 50 (-5)

Played some ultimate

MARY: stretch what you need

ANNOUNCEMENTS: K-Pop going away bash on 19 June

COT: advocate for yourself and your family members

Tags: delphi, Nano, Pop Fly, Atlas, K-Pop, NOAA, Peanuts, Toolbox

Date: 2025-06-10
AO: freestate
Q: Dungeon Master
PAX: Cannoli, CashOnly, Dungeon Master, F3 Scabby, Horshack, Pigeon FNGs: None
COUNT: 6
WARMUP:
• SSH x20 IC
• other warm-ups
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x30, x25, x20
• Skull crushers x15, x12, x10
• Squats with coupon x20, x15, x15
• Romanian deadlifts x15, x12, x10
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (4 sets)
• Chin-ups x5, x5, x5
• Step-ups as many as you can
• Merkins x20, x15, x12
• Lunges (forward, backward, forward x20, x18, x16
• mosey
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Plank-o-rama
• Mermaid crunches
• Downward dog
• reverse crunches
• American hammer

ANNOUNCEMENTS:
• Yoga Saturday June 14

COT: Make small acts of love count. Negative behaviors outweigh positives at least 5:1

Tags: freestate, Cannoli, CashOnly, Dungeon Master, F3 Scabby, Horshack, Pigeon