Author: f3nano

Date: 2025-05-01
AO: hoya-paxa
Q: Trademark
PAX: Daaa Auditor, Motorboat (Indianapolis), Gherkin, Bone, Enron, Goldfish, Summit, Hobbyhorse, Trademark, Spud, Teethbrush FNGs: 1 Teethbrush
COUNT: 11
WARMUP: SSH, Imperial Walker, Hill Billy, WMH, Windmills, Cherry picker, Downdog, Cobra Kai :snake:
THE THANG: Mix of Strength and Cardio. Do one exercise then run one city block. Then two exercises followed by two city blocks. Then three. Then four, etc etc. The goal was to make it to Wisconsin (5 blocks) before 615. Exercises were: Blockees (5x), Burpees (10x), Mericans (15x), Block Press (20x), Airpress (25x). MARY: Bedbugs, Flutter Kicks, and Little Baby Crunches
ANNOUNCEMENTS: Sign up for the Boneathon (join for 26.2, 13.1, 10, 7, or 5 miles or just for the coffee and bagels); Come one come all to the Murph; Convergence on June 7.
COT: Listen to your conscious. It calls us on an adventure. Answer that calling and you will have a positive impact on yourself, your family and your community. 1% better every day!

Tags: hoya-paxa, Daaa Auditor, Motorboat (Indianapolis), Gherkin, Bone, Enron, Goldfish, Summit, Hobbyhorse, Trademark, Spud, Teethbrush

Date: 2025-04-30
AO: ao-the-bullpen
Q: Peloton
PAX: Crystal, Trolley, Peloton
FNGs: None
COUNT: 3
WARMUP:
– Willy Mays Hayes
– LBAC fwd
– LBAC bkwd
– Seal Claps
– OH Claps
– Pretzels

THE THANG:
Falcons Memorial Beatdown
– see image for Beatdown

COT:
Shared throughout and talked about the fun of having fun and other stuff the three PAX in attendance would love to share when you join us in the gloom.

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

Date: 2025-04-30
AO: thepatriot
Q: CableGuy
PAX: Sunshine, citrus, My Space, sticks, Groundhog, Anchorman, Strange Brew, Piano Man, Rim Fire, Coconuts, Boardwalk, Trademark, Walker, Bob the Builder, Fiddler, Wedding Singer, bogey, Bone FNGs: None
COUNT: 19
WARMUP: SSH, AC, CP, WMH, DD
THE THANG: Escalator:
10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x LBC. MARY: LBC as part of final round
ANNOUNCEMENTS: Upcoming: Murph, Boneathon, Convergence
COT: Tis the season for consistency. The world is crazy and there’s a lot we can’t control but we can routinize this and be present for our families and friends. F3 helps us deliver on that duty … this is the time of year to bring new folks into the fold … find us an FNG between now and convergence.

Tags: thepatriot, Sunshine, citrus, My Space, sticks, Groundhog, Anchorman, Strange Brew, Piano Man, Rim Fire, Coconuts, Boardwalk, Trademark, Walker, Bob the Builder, Fiddler, Wedding Singer, bogey, Bone

Date: 2025-04-28
AO: thefarm
Q: Firehead
PAX: Crystal, F-No, Trilogy, Running Man, Trolley, Infinity
FNGs: None
COUNT: 7
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field

THE THANG:

SSH – 100
Alternating Side Squat – 20
Mountain climber -25

Bear Crawl to midfield
WWII sit-up- 20
Diamond Merkin – 25

Dip – 25
Incline Merkin – 20
Derkin – 10

High Knee – to end
Plank Jack – 25
Monkey Humper – 20

Sprint – back full field
Wide Arm Merkin – 20
Airforce Merkin – 15
Squat – 30

MARY:
American Hammers, Flutter Kicks, Nolan Ryans, Penquin Crunches, Leg Raises, Rosalitas

ANNOUNCEMENTS:
Squatter is new Site Q

COT:
If you are prepared, you won’t be afraid of what’s coming. Make improvements every day to make yourself more prepared to withstand what may come, physically, emotionally and spritually.

Tags: thefarm, Crystal, F-No, Trilogy, Running Man, Trolley, Infinity

Date: 2025-04-30
AO: compound
Q: Booking
PAX: Corkscrew (F3 The Capital), Skidoos, Big Bird, Poe, Hightower, Obadiah, Rambler, Popeyes, Doodles, Monk, Sunny, Cactus FNGs: None
COUNT: 13
WARMUP: SSH, IW, HB, WM, CP, WMH, MP, DD, WGS, CK
THE THANG:
20 OH Press–>Rifle carry coupon down side line to next corner Do a lap

20 OH Press
20 Curls–> Farmer carry coupon to diagonal corner
Do a lap

20 OH Press
20 Curls
20 Low rows–> Rifle carry coupon down sideline to corner
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises—> Farmer carry coupon to diagonal corner
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats—> Rifle carry coupon down sideline
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats
20 Around the worlds–> Farmer carry coupon to diagonal corner Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats
20 Around the worlds
20 Chest Press

MARY: 30 Flutter Kicks
ANNOUNCEMENTS: Convergence, Murph, Bone-a-thon….see Slack channels for details
COT: Q trying to pick one thing to do more of each month and one thing to do less of each month.

Tags: compound, Corkscrew (F3 The Capital), Skidoos, Big Bird, Poe, Hightower, Obadiah, Rambler, Popeyes, Doodles, Monk, Sunny, Cactus