Author: f3nano

Date: 2025-04-15
AO: delphi
Q: Nano
PAX: Rocket, Flapjack, Shart (F3 Memphis), Roddick
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, cherry pickers, windmills, WGS.
THE THANG: Initially at the field, the Q pulled an audible, deciding to go off site for a little mosey. On the way back to the parking lot, we did some rifle carries, curls, and overhead presses.

Then we took off around the neighborhood for a 5k run stopping for 4 burpees, 55 monkey humpers, and 90 air squats. MARY: rowboats, flutter kicks, merkins, LBCs, and Freddy mercury.
ANNOUNCEMENTS: 2nd F event, April 24th, Murph May 26th, Boneathon is coming soon, and June 7th convergence.
COT: YHC talked about the Let Them Theory book and some good lessons we can all use.

Tags: delphi, Rocket, Flapjack, Shart (F3 Memphis), Roddick

Date: 2025-04-15
AO: thegeneral
Q: Robo
PAX: Gherkin, Hobbyhorse, Lazlo, Trademark, Offsides, Hard Knox, Shank FNGs: 1 Shank
COUNT: 8
WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, Michael Phelps, RVE, WMH, Down Dog, Cobra Kai, WGS THE THANG: 1099’s. 10 merkins, run 99 yards, repeat back.

1040: Murder Bunnies to 10, then 10 coupon press. Repeat to 20, 30, 40. Rifle carry back to goal line.

11’s (IRS Form 11-c):
Goal line– 1 Blockee, run to 50
10 Walk out to plank merkins, return
2 blockees
9 walkout, etc.

Run to 50, then backwards to opposite goal line. Repeat back.

MARY: Dirty dogs.
ANNOUNCEMENTS: please see channel.
COT: If Molly can do it, I/we can do it. She has a recurrence of cancer and is undergoing chemo, yet she can find joy in daily experiences. YHC appreciates her attitude. It helps to keep daily frustrations in perspective.

Tags: thegeneral, Gherkin, Hobbyhorse, Lazlo, Trademark, Offsides, Hard Knox, Shank

Date: 2025-04-14
AO: thefarm
Q: Sparky
PAX: Infinity, Firehead, Running Man
FNGs: None
COUNT: 4
WARMUP: ssh, beet pickers, imperial walkers, arm circles
THE THANG:
Using bands, sets of 20
– upright rows
– Merkins
– Summon lifts
– Curls
– Thrusters
– Tricept extension
– Squats
– C
– Upright chest press
– Pull a parts

Did circuit 2x

MARY:
Leg lifts
Suzzane Sommers
Lbcs
Rosalitas
Superman

ANNOUNCEMENTS:
Spring break week so lots of people out of town
Firehead has Q on Wednesday
COT:
“April hath put a spirit of youth in everything. “
Shakespeare. Sonnet 98

Pivot from the long nights of winter to the long days of summer with youthful energy.

Tags: thefarm, Infinity, Firehead, Running Man

Date: 2025-04-14
AO: horizon-ao
Q: Kodiak
PAX: Magoo, Poe, SPINAL TAP, Attache’
FNGs: None
COUNT: 5
WARMUP: SSH, IW, AC, DQ, WMH, DD, World’s Greatest
THE THANG: Mosey to the coupons to perform 2 sets exercises Tabata-Style: 45 seconds on / 15 seconds off:
Squats, Apollo Ono, Bent over row, Merkins, Lunge, Military press, Freddy Mercury , Curls Fellowship lap in between.

Then, mosey to front of Discovery for 2 sets of 20 step ups and 20 dips with a lap in between
MARY: Return to the coupons for 5 exercises led by each PAX, including: penguin crunch, roll ups, Ja-lo, big boys and flutter kicks ANNOUNCEMENTS: Happy hour next week
COT: Thanks for coming to my workout made up on the fly

Tags: horizon-ao, Magoo, Poe, SPINAL TAP, Attache’

Date: 2025-04-14
AO: hamilton
Q: 2 percent
PAX: Popeye, Traveler, Gherkin, Ice Tea, Legacy, Hard Knox
FNGs: None
COUNT: 7
WARMUP: 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: Murph Prep
Group Dora – 2 teams of PAX each collectively performed 100 pull ups, 200 Merkins, 300 Body Weight Squats and alternated between runs up and down the hill, then

3 rounds of Step Ups – 10 IC & Dips – 20

Mosey’d around the perimeter stopping for Bird Dog Merkins – 10, Alternating Shoulder Taps – 20 , Calf Raises – 20

90 Degrees Wall Sits – arms raised while each PAX counts down from 10

Mike Tysons – 10

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

ANNOUNCEMENTS: Iron Sharpens Iron – 7:30pm tonight at Gherkin’s place, 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: https://themurphchallenge.com/pages/lt-michael-p-murphy?srsltid=AfmBOoqN5wtFe8nUaTsZ_XYL2cjBLoi7amy_jj-zZiNev_CfJI7O2J6G

Tags: hamilton, Popeye, Traveler, Gherkin, Ice Tea, Legacy, Hard Knox