Author: f3nano

Date: 2025-04-17
AO: ignite
Q: 2 percent
PAX: Popeye, meister, Gandalf, Kodak, Hobbyhorse
FNGs: None
COUNT: 6
WARMUP: The Q was late on account of the gauntlet of red lights. He was met with a welcoming circle of westwardly facing monkey humpers. Then SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch.

THE THANG: Mosey’d to Cherry Hill Park for some Murph Prep
11’s – Pull ups & Merkins with a touch of mosey in between
3 rounds of Tempo Squats (IC) & Dips – 20 reps each

MARY: Slow Freddie Mercury’s, Bird Dogs, Dirty Dogs, Nolan Ryan’s

ANNOUNCEMENTS: Happy Hour 4/24, Rebuilding Together 4/26, The Murph 5/26 0700 GMU campus pull up bars, Bone-A-Thon 3/31, Convergence 6/7

COT: Check in with your kids. Make sure they’re doing ok. Often, we dismiss their problems because we feel like ours are larger and more complex. Everyone carries a burden, and they are all the same size.

Tags: ignite, Popeye, meister, Gandalf, Kodak, Hobbyhorse

Date: 2025-04-17
AO: freestate
Q: Cannoli
PAX: Winston, Mumford, Bachelor, Deagle, John Kluge
FNGs: None
COUNT: 6
WARMUP:

THE THANG: 11s, paired exercises, 10-1, 9-2, 8-3 . . . 1-10

1) Coupon Squats/Merkins
Mosey
2) Lunges/Burpees
Mosey and Wall Sit
3) WWIIIs/Coupon Press
Mosey and Wall Sit
4) Step ups/Dips
Suicide

MARY:

LBCs
Outlaws
Freddy Mercuries
Plank-O-Rama
Scizzors
Flutters

ANNOUNCEMENTS:
Thirsty Third Thursday moved to next Thursday

COT:

Tags: freestate, Winston, Mumford, Bachelor, Deagle, John Kluge

Date: 2025-04-16
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Tiger Lilly, Baguette, RA, Bachelor, Buckeye
FNGs: None
COUNT: 6
WARMUP:
Mosey

THE THANG:
Hit cone 1, then run the parking lot
Hit cone 1, then 2, then run the parking lot etc etc

Cone 1: man maker
Cone 2: plank jacks
Cone 3: 2:1 j-los
Cone 4: squats
Cone 5: 2:1 lunge
Cone 6: BBS
Cone 7: CDDs
Cone 8: Bobby Hurley
Cone 9: merkins
Cone 10: heels to heaven
Cone 11: Mike Tyson’s
Cone 12: burpees

MARY:
Baked into thang

ANNOUNCEMENTS:
None today

COT:
Ryan Orndorf was the bass player in the cover band I played in for a long time. To get him into the band we kicked out the original bass player, Tom. One of the hardest things I’ve ever done. It ruined our friendship and we haven’t spoken since. Sadly, Ryan passed away 2 days ago from Lymphoma and HLH. It came on quick and took him just as quickly. So on that front, if anything ever feels off, go get it looked at. I know it’s a pain to make the time but that nuisance is better than a potentially much worse prognosis. As for Tom, the truth is I’ve been afraid all these years to reach out and bury the hatchet. I will try to face my fear and see how ole Tommy boy is doing.

Tags: potomac-rising, Tiger Lilly, Baguette, RA, Bachelor, Buckeye

Date: 2025-04-16
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP:
– 5:1 Motivators
– LBAC forward
– LBAC backwards
– Pretzels
– Willy Mays Hayes
– Stretch OYO

THE THANG:
– Teavel exercise to each base
– Stationary exercise at each base
– Mosey around full ball field after each cycle

Exercises were
– Round 1 – Lunge Walk, Merkins
– Round 2 – Reverse Lunge Walk, Squats
– Round 3 – Penetration Step, OH Claps
– Round 4 – Bunny Hop, Seal Claps

MARY:
– Deon or Bernie Sanders to each base
– 1st – American Hammers
– 2nd – Flutter Kicks
– 3rd – Boats and Canoes
– Home – Freddie Mercury’s

COT:
Talked about being there and being the kind of dad that can do sh*t and not just armchair quarterback. Poem from Edgar Guest drove the message home.

Father

My father knows the proper way
The nation should be run;
He tells us children every day
Just what should now be done.
He knows the way to fix the trusts,
He has a simple plan;
But if the furnace needs repairs,
We have to hire a man.

My father, in a day or two
Could land big thieves in jail;
There’s nothing that he cannot do,
He knows no word like “fail.”
“Our confidence” he would restore,
Of that there is no doubt;
But if there is a chair to mend,
We have to send it out.

All public questions that arise,
He settles on the spot;
He waits not till the tumult dies,
But grabs it while it’s hot.
In matters of finance he can
Tell Congress what to do;
But, O, he finds it hard to meet
His bills as they fall due.

It almost makes him sick to read
The things law-makers say;
Why, father’s just the man they need,
He never goes astray.
All wars he’d very quickly end,
As fast as I can write it;
But when a neighbor starts a fuss,
‘Tis mother has to fight it.

In conversation father can
Do many wondrous things;
He’s built upon a wiser plan
Than presidents or kings.
He knows the ins and outs of each
And every deep transaction;
We look to him for theories,
But look to ma for action.

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-04-16
AO: thepatriot
Q: Lazlo
PAX: Gherkin, Memento, Fiddler, Shake ‘n’ Bake, Boardwalk, LaForge, Skymiles, Short Rib, Summit, Trademark, Bob the Builder, Ice Tea FNGs: None
COUNT: 13

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: thepatriot, Gherkin, Memento, Fiddler, Shake ‘n’ Bake, Boardwalk, LaForge, Skymiles, Short Rib, Summit, Trademark, Bob the Builder, Ice Tea