Author: f3nano

Date: 2025-05-28
AO: thepatriot
Q: CableGuy
PAX: Ice Tea, Lucius, My Space, Lazlo, bogey, 2 percent, Piano Man, Bob the Builder, Deliverance, Booking, Enron, Boardwalk, Rim Fire, Wedding Singer, Big Short, Fiddler FNGs: None
COUNT: 17
WARMUP: Side straddle hop
Itty bitty arm circles
Cherry Pickers
Willie Mays Hayes
Down Dog
Cobra Kai
Field lap
THE THANG: Marvelous Mini Mile:
Line up at and stand by for the Marvelous Mini Mile:
10x Overhead Press
100M/Y Farmers Carry
10x Coupon Squat
100M/Y Rifle Carry
10X Low Rows
100 M/Y Farmers Carry
10X Coupon Swing
100M/Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete Mile
THANG 2: 10 Alternating Shoulder Taps IC/10 Mountain Climbers IC x 5 rounds MARY: Freddie Mercury, D-Dog/D-Kick, Toy Soldier
ANNOUNCEMENTS: Boneathon, Convergence
COT: Book Club met Monday and among the many things we talked about were waves of guys who have come and gone over time and a lot of ‘where are they now.’ This is the time of year to get people out here for the first time and reach out to those who have faded out (Kotters) and try to get them back in the fold. It’s not just about fitness there are three F’s and they are all valuable and most folks don’t even know they needed this. Warm weather, plenty of daylight, available excuses are at minimum … In June, go for one FNG and one Kotter. Aye!

Tags: thepatriot, Ice Tea, Lucius, My Space, Lazlo, bogey, 2 percent, Piano Man, Bob the Builder, Deliverance, Booking, Enron, Boardwalk, Rim Fire, Wedding Singer, Big Short, Fiddler

Date: 2025-05-28
AO: horizon-ao
Q: Purple Rain
PAX: SPINAL TAP, sticks, Kodiak, Disco, Attache’, vplaxico
FNGs: None
COUNT: 7
WARMUP:
– Side straddle hop
– Imperial walkers
– Hill billy
– Willie Mays Hays
– Cherry pickers
– Little bitty arm
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose

THE THANG:
Ran the neighborhood; stopped at every house that had a sign celebrating a high school senior; did the following: – Merkens
– Bobby hurleys
– Dips
– Calf Raise
– Burpees
– Plank punch
– Copperhead Squats
– Plank jack
– Seal clap
– Squats

MARY:
Box cutters, flutter kicks, shoulder taps

ANNOUNCEMENTS:

COT: Most of the day, I am so preoccupied with the next thing so we took a minute to enjoy the moment. I also have a graduating senior and I want to make an effort to enjoy the time with him before he heads off to college.

Tags: horizon-ao, SPINAL TAP, sticks, Kodiak, Disco, Attache’, vplaxico

Date: 2025-05-28
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton, Stewie, Trolley
FNGs: None
COUNT: 4
WARMUP:
Willy Mayes Hayes
Don qixote
Beet picker
Hillbilly
Ssh
THE THANG:
15 curl to ohp
15 Bulgarian split squat each side
15 bent over row
14 around the world
merkin
Grady corn ic
MARY:
American hammer
Captain Thor
X factor
Freddy mercury’s
ANNOUNCEMENTS: check slack
COT:
4 agreements is a book I try to keep In mind as I learn and grow. The inside flap gives a brief synopsis of these four agreements Be immaculate with your word
– speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love Don’t make assumptions
– Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings sadness and drama. With just this one agreement you can completely transform your life Don’t take things personally
– nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering Always do your best
– your best is going to change from moment to moment. It will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self judgement, self abuse, and regret The four agreements book flap by don miguel Ruiz 1997

Tags: ao-the-bullpen, Peloton, Stewie, Trolley

Date: 2025-05-27
AO: atlantis
Q: Hammerhead , Infinity
PAX: SeaCow, Hammer
FNGs: None
COUNT: 4
WARMUP: FSHs, DQs, WMHs, GGs, GMs, MPs 12ea or 15ea

THE THANG: Fartlett Run to Fred Douglass Bridge …along the way , Karaokes, Sidesteps, High Knees, ButtKickers, YellowBench HopHopStepUps, 15x M
Derkins, 15 Erkins, 15x Merkins, …then Took to The Bridge and at First Peninsula, hit: 8x Pistols ea Leg
30 SpiderMan Squats
20 Walking Lunge
30 Box Jumps
30 Rev Lunge
Next Peninsula:
20 Mike Tyson Pushups
30 4-ct Reverse Mtn Climbers
20 Straight or Bent Leg Dips
25 Bulgarian Split Squats ea Leg

MARY: Down Dog Pilate Chops

ANNOUNCEMENTS: Sat. 6.7 convergence at TR Island at 7am, F3 The Capital versary

COT: Be at the ready. COME PREPARED (…And check the scheudle more diligently, Site Q!) Put workday Dilligence into practice for ths F3 Community.

Tags: atlantis, SeaCow, Hammer

Date: 2025-05-27
AO: delphi
Q: Nano
PAX: Atlas, Pop Fly, Toolbox, Rocket, 5K, K-Pop
FNGs: None
COUNT: 7
WARMUP: SSH, Arm circles, Michael Phelps, Don Quijotes, Cherry twists, Merkins, WGS, and a short lap.

The Thang:
The PAX around the circle did the following tabata workout with 50s on, 10s break, and alternating between fast and slow exercises:

Round Exercise
1 Jumping jacks
2 Standing forward fold + halfway lift
3 High knees
4 Cat-cow stretch (on hands and knees)
5 Squat jumps
6 Low lunge with twist (right side)
7 Mountain climbers
8 Low lunge with twist (left side)
9 Burpees
10 Downward dog to plank flow
11 Skater hops
12 Seated forward fold
13 Jump squats
14 Lying spinal twist (right)
15 Butt kicks
16 Lying spinal twist (left)
17 Fast feet shuffle
18 Cobra to child’s pose flow
19 Plank jacks
20 Bridge pose hold
21 Lateral high knees
22 Pigeon pose (right)
23 Frog jumps
24 Pigeon pose (left)
25 Speed punches (in squat stance)
26 Standing side bend flow
27 Jump lunge (or alternating lunges)
28 Supine hamstring stretch (right leg)
29 Star jumps
30 Supine hamstring stretch (left leg)

Mary: Big boys, American hammers, flutter kicks, Freddie Mercury.

Announcements: Boneathon, convergence.

COT: Thinking, Fast and Slow by Daniel Kahneman explores how our minds operate using two systems: System 1, which is fast, intuitive, and emotional, and System 2, which is slower, more deliberative, and logical. Kahneman shows how we often rely on System 1, leading to cognitive biases and errors in judgment. The book unpacks concepts like loss aversion, overconfidence, and the framing effect to explain how these mental shortcuts affect decision-making. It challenges the notion of human rationality in economics, politics, and daily life.

Tags: delphi, Atlas, Pop Fly, Toolbox, Rocket, 5K, K-Pop