Author: f3nano

Posted on

acropolis Campus tour

Date: 2025-04-28
AO: acropolis
Q: Hightower
PAX: Crop Duster, Peanuts, Obadiah
FNGs: None
COUNT: 4
WARMUP:
Active stretching & warm ups.

THE THANG:
Fellowship jog pace tour around Woodson & Frost schools.
Stop 3 times for series of exercises:
20 minutes incline merkins then 20 squats over bench. Rinse & repeat for 2nd round.

MARY:
Ring of Fire Mary.

ANNOUNCEMENTS:
I’ve got the Q again, plan to meet at Fairfax campus of George Mason, Fairfax campus to prep for Murph. Memorial Day Murph
Regional anniversary early June.

COT:
Just started new book from Mel Robbins, ‘Let Them’.
Relevant for us as parents, with our spouse, with our friend’s & family. We cannot control other people’s decisions, rather Let them make their choice. Gives you opportunity to see their cards, then you get to make your own decisions based n how to react.

Tags: acropolis, Crop Duster, Peanuts, Obadiah

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thepatriot That went better than I expected…

Date: 2025-04-28
AO: thepatriot
Q: Lucius , Porkchop
PAX: Boardwalk, Walker, Jenner, Strange Brew, Piano Man, Short Rib, Prestige, Wedding Singer, Rim Fire, DoorDash, Bone, Maguire, Smokey, Porkchop, My Space, Lazlo, Anchorman, Bob the Builder, Fiddler, Pearl (DR) FNGs: None
COUNT: 21
WARMUP:
SSH; LBAC; Moroccan Night Clubs; Michael Phelps; Downward Dog; Cobra Kai; Child’s Pose

THE THANG:
Mosey; Step Ups; Dips; Step Ups; Dips; Step Ups; Mosey; Wall Sit; Bricklayer Merkins; Chicken Peckers; Mosey; Wall Sit; Chicken Peckers; Mosey.

Teams of 2 PAX performed 6 100-rep rounds of exercises: Merkins; Squats, Overhead Press; Curls; Lunge Steps; & Atlas Shrugs. As a rest exercise, one member of each team ran 70 yards while the other did reps. Flip flop until all 100 reps complete. Pick up six after each round.

50-yard Bear Crawl.

Lament that we ran out of time. Blame My Space.

MARY:
Flutter kicks.

ANNOUNCEMENTS:
Bone-a-thon.
Murph
Convergence

COT:
Change is constant and challenging. Relishing new roles even if unfamiliar) can make it go better than expected.

Tags: thepatriot, Boardwalk, Walker, Jenner, Strange Brew, Piano Man, Short Rib, Prestige, Wedding Singer, Rim Fire, DoorDash, Bone, Maguire, Smokey, Porkchop, My Space, Lazlo, Anchorman, Bob the Builder, Fiddler, Pearl (DR)

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hamilton Getting Closer to the Murph

Date: 2025-04-28
AO: hamilton
Q: Gherkin
PAX: Legacy, Goldfish, Popeye, Jag, Fitz-Hume
FNGs: None
COUNT: 6
WARM UP
SSH, Imperial Blockies
Hillbillies, Arm Circles,Cherry Picker, WMH
Downdog, World’s Greatest stretch

THE THANG
Ran a lap along the trail.
16 sets of

5 pull ups
10 push ups
15 coupon squats

Ran a lap

MARY
Hammers of America, Flutter Kicks, LBCs

ANNOUNCEMENTS
• Announcements channel
• F3 T-shirt orders are open
• The Murph on Memorial Day
• Convergence in June

COT
I spent Sunday up in NYC watching my 24 year old daughter run the Brooklyn ½ marathon. She has always been active and athletic, but had probably never run more than 1 mile until a few months ago. But she saw the NYC marathon last October and decided she wanted to start running. Within 6 months she went from not being a runner to running 13+ miles. She just decided she wanted to do it and did it. I was very proud and also inspired. We’ve all heard that we can do anything that we put our mind to, and Chloe just proved it. I need to figure out where I want to go and then work to get there

Tags: hamilton, Legacy, Goldfish, Popeye, Jag, Fitz-Hume