Author: f3nano

Date: 2025-04-29
AO: atlantis
Q: Hammerhead , O’Captain
PAX: MacGruber – F3 Southsid3, Infinity, Forceps, Hammer, Hammerhead FNGs: None
COUNT: 7
WARMUP:
GMs (Good mornings)
DQ (windmills)
Imperial Walkers
Runners World Routine 1- 30s of Highknees–2- 30s of Buttkickers– 3- 30s of Jump in place
Fwd/Rev Shuffle Tap Tap from 3 pt stance
THE THANG: Mosey and Fartlek Run – Dips–Derkins–Erkins–CrunchyFrogs–Flutterkicks–6inHold–AirSquats–FwdLunge–RevLunge–Derkins–Merkins–Erkins–*Burpees–*BasicBurpees–*StairHops–BearCrawl-(*Repeat) MARY: LowPlank-HighPlank-MtnClimberVariations
ANNOUNCEMENTS: “Murph” Saturday 5.24 at GMU Track…F3-#TheCapital Anniversary Convergence and Saturday 6.6 “Hye Hye’s Impossible” (fundraising campaign)
COT: Men of Exellence…this is the version of ourselves that we want to be, for our families, for our circles of influence, and for greater society. LEAD ON!

Tags: atlantis, MacGruber – F3 Southsid3, Infinity, Forceps, Hammer, Hammerhead

Date: 2025-04-23
AO: compound
Q: Poe
PAX: Big Bird, Roddick, Monk, Hightower, Skidoos, Popeyes, Sunny FNGs: None
COUNT: 8
WARMUP: SSH, LBAC, IW, Michael Phelps, Cherry Pickers, WMH, down dog, WGS, up dog

THE THANG: 2 rounds of 15 tabata exercises, 45 seconds work, 15 seconds rest

1. coupon squats, 2. curls, 3. OH press, 4. American hammers, 5. step ups, 6. deadlifts, 7. merkins, 8. jump squats, 9. coupon swings, 10. mountain climbers, 11. burpee over block, 12. single arm row, 13. other arm row, 14. OH march, 15. wall sit coupon press

MARY: big boys, side plank dips, flutter kicks

ANNOUNCEMENTS: 2nd F on 24th, murph on Memorial Day, convergence on June 7

COT: 1 minute silent meditation

Tags: compound, Big Bird, Roddick, Monk, Hightower, Skidoos, Popeyes, Sunny

Date: 2025-04-29
AO: thegeneral
Q: Maguire
PAX: citrus, Hobbyhorse, bogey, Jenner, DoorDash, SAAS, Enron, Apples, Hard Knox, Tariff, Offsides, Trademark, Fitz-Hume, Curley Fries 2.0 FNGs: None
COUNT: 15
Part 1 of 4 Rocky workout plan. Horizon next Monday for part 2. To get in the mode. Q shared:

Today ain’t about how fast you are. It ain’t about how strong you are. Today’s about how bad you want it and when you’re tired, when you’re hurting, when every part of you says quit. That’s when you find out who you really are. Eye of the Tiger, boys – keep swinging when it gets ugly.

WARMUP: side straddle. Imperial. Hillbillies. Phelps. Willie mays hayes. Cherry pickers. Down dog. Worlds greatest. Cobra Kai.

THE THANG:
1) Gherkin wanted us to chase chickens so we did a Ricky Bobby lap (2 merkins) and then a ring of fire with PAX doing a merkin and sprinting around the group.

2) Lineup across goal line. 9 stations and rotate through (did this twice). Runner is timer. Go 80 yards up and back (80 yd jog and 80 yd jog and shadow box). Stations AMRAP style: bear crawl, calf raise, LBC, lunge walk, merkins, Bobby Hurleys, burpee broad jump and Joe Louis.

3) Circle for a three minute round. Just punch. Punch until your arms don’t feel so great.

MARY: Spell in All Caps: Rocky, Paulie (add Shore), Mickey, Adrian and Apollo

ANNOUNCEMENTS: Convergence. Boneathon. Rocky part 2 next Monday at Horizon. Check channels.

COT: Never stop learning. Q oldest graduates college this week and doesn’t know what a new relationship looks like for an adult child. Calling peers and even parents to learn. Keep learning. Keep thriving.

Tags: thegeneral, citrus, Hobbyhorse, bogey, Jenner, DoorDash, SAAS, Enron, Apples, Hard Knox, Tariff, Offsides, Trademark, Fitz-Hume, Curley Fries 2.0

Date: 2025-04-29
AO: balls-of-fury
Q: Popeyes
PAX: SPINAL TAP, Obadiah, Pepco, Gherkin
FNGs: None
COUNT: 5
WARMUP: 2 on 1 and 1 on 1
THE THANG: 2 on 2 with 1 on the side
MARY: optional while you wait to get back in the game
ANNOUNCEMENTS: welcome Obadiah!
COT: 2 lefties don’t make a rightie

Tags: balls-of-fury, SPINAL TAP, Obadiah, Pepco, Gherkin

Date: 2025-04-29
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Cannoli, Dungeon Master, Dungeon Master, F3 Scabby, Mark Michael, Mumford, Winston FNGs: None
COUNT: 9
WARMUP:
• SSH x15 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• inchworms push-ups x6 OYO
• Twists x10IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 5IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x30, x25, x20, x25
• Squats with coupon x20, x15, x15, x15
• Inclined merkins on coupon x20, x15, x12-15, x10-15
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (3 sets)
• overhead press x30 OMC, x25; then chest press x25 OMC, x20
• calf raises x30 OYO, x20 OYO, carolina dry docks x20 OMC, monkey humpers x15 OYO
• Bend-over row with coupon x30 two-handed, x30 (half one-hand, half the other), x24 (half one-hand, half the other), x25 • MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Flutters x 15 IC with coupon
• Butterfly sit-up with coupon x10 OYO
• Scissors x15 IC

ANNOUNCEMENTS:
• Amon’s 50th Birthday party! May 10, 2:30-5:30pm, Cabin John Regional Park, 7400 Tuckerman Lane, Pavilion G

COT: Happy Spring!

Tags: freestate, Andrew Churchill, Bachelor, Cannoli, Dungeon Master, Dungeon Master, F3 Scabby, Mark Michael, Mumford, Winston