Author: f3nano

Date: 2025-04-10
AO: olympus
Q: Rambler
PAX: Obadiah, Crop Duster, Monk, Flapjack, Nano, Ashe, Battleship, Toolbox, NOAA, Rollingstone FNGs: None
COUNT: 11
WARMUP: WMH, ssh, table top reverse leg stretch, WGS, motivators, mountain climber, merkins
THE THANG: 1. Ricky blockee, 2. stair run, 3. bear circle block push – left/right, WW3, some contorted thor exercise that Rambler mucked up 4. Stair run, 5. Stair run 6. 3x cycle – merkin, blockee, WW3. MARY: LBC, pickle pointers, bicycle, merkins
ANNOUNCEMENTS: April 24 2nd F West goes East event, Murph
COT: this community is a source of strength for each other. Engage. Draw from the group, contribute to the group. Reach out to someone you haven’t heard from and get them back out here. Would love to see YNAB, Megatron, Monte Karlo Glee back out here to name a few of the many…

Tags: olympus, Obadiah, Crop Duster, Monk, Flapjack, Nano, Ashe, Battleship, Toolbox, NOAA, Rollingstone

Date: 2025-04-10
AO: freestate
Q: Deagle
PAX: Horshack, Bachelor, Pigeon, Dungeon Master, Mark Michael, F3 Scabby, Brony FNGs: None
COUNT: 8
WARMUP:
– SSH x 25 IC
– Swingbillies X15 IC
– Plank Jacks X15 IC
– Shoulder Taps X15 IC
– Mountain Climbers X10 IC
– 10 Merkins OMQ
– Michael Phelps X10 IC
– Monkey Humpers x10 IC
– Hairy Rockets x10 IC
– Cherry Pickers x 15 IC
– World’s Greatest Stretch
Mosey to the stairs of insanity.

THE THANG:
– 2 rounds of the following
– Run: 5 burpees/10 merkins
– Up: LBCs/Plank
– Middle: Dips/Launges
– Down: Squats/Rocky Balboa
– Suicide in the parking lot with 5/10/15 merkins

MARY:
– Reverse Crunches x 15 IC
– Leg Lift Rosalitas x 15 IC
– Travoltas x15 IC
– Dying Cockroach x 15 IC
– Outlaws x 10 each side IC
– Scissors X10 + 10 Freddie Mercury + 10 flutters IC

ANNOUNCEMENTS:
– Check Slack announcements channel for up-to-date announcements.

COT:

Tags: freestate, Horshack, Bachelor, Pigeon, Dungeon Master, Mark Michael, F3 Scabby, Brony

Date: 2025-04-10
AO: thehighlands
Q: Hobbyhorse
PAX: Jag, Offsides, Katniss, LTD, Spud, Pigtails DR
FNGs: None
COUNT: 7
WARMUP: ssh, hb, iw, wind, wmh, rve, dd
THE THANG: 4 corners with no surrender, v up, squat, lbc. x2 Jog to ledge. Power step ups and dips. 2 rounds
Jog to jungle gym. Alternate ww2 and pull ups two rounds. 5 rounds of BC to 18 and jog to midfield MARY: flutter, am hammer, dog, donkey, v up
ANNOUNCEMENTS: check channel
COT: be welcoming to those you disagree with.

Tags: thehighlands, Jag, Offsides, Katniss, LTD, Spud, Pigtails DR

Date: 2025-04-08
AO: theaerie
Q: Stewie
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP:
Ran around the field with the soccer ball and the bowling
SSH
Don quioxte
Michael phelps
IW
Cherry pickers

THE THANG:
4 stations 4exercises 8 reps on repeat for 2min rounds

After 2 min have 30 sec to get ball to midfield line and score a goal.

Station 1
Straight leg run in place (IC)
High knees (IC)
Bonnie Blair (IC)
Jump squat (Ct)

Station 2
Flutterkick (IC)
Freddie Mercury (IC)
Tappy taps (IC)
American hammer(IC)

Station 3
Kbell swing
Halo squat (alt cw then ccw)
Reverse chops (each side)
Thruster

Station 4
Merkins
Rows
Pull thrusters
Plank ups

The Thang part 2
D6 to determine reps and distance. Do the reps then move that many yards and back for MoM. 1,2,3=x10
4,5,6=x5
A roll of 2 means do 20 merkins and bear-crawl 20yards then 20 merkins and bear crawl back to goal.

Rounds:
1. Merkins + Bear crawl
2. Coupon curl to OH press + rifle carry
3. Blockees + murder bunnies
4. Body squat + lunge.
5. Hip thrust + crab walk
6.Monkey Humper+broadjump

MARY: nope
ANNOUNCEMENTS:
April 26… speed ruck
COT:
Shared this prayer that I got from my wife’s prayer book. I read it when it’s all too much.

HEAVENLY FATHER,
Today I feel exhausted and unable to push on. I’ve been under a lot of stress, and I’m tapped out emotionally, mentally, physically, and spiritually. I wish the world would stop for just a few hours so I could take a break and rest before jumping back in!

I can’t make the world stop, but I can set aside my worries for a few moments and rest in your presence. Forgive me for neglecting my time with you, Lord. Please refresh me and strengthen me. Bless me with your peace, protection, and love. Help me to focus on the promises in your Word. When I remember who you are, I’ll be refreshed, more calm, and better able to sort out my own priorities.

Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest. Take my yoke upon you. Let me teach you, because I am humble and gentle at heart, and you will find rest for your souls. For my yoke is easy to bear, and the burden I give you is lig

Tags: theaerie, Chasqui

Date: 2025-04-09
AO: thepatriot
Q: Strange Brew
PAX: Piano Man, Boardwalk, Booking, bogey, CableGuy, Fiddler, Lucius, Ice Tea, Prestige, Rim Fire, Trademark, Lazlo, Piano Man FNGs: 1 Piano Man
COUNT: 14
WARMUP: SSH, IW, LBAC, CP, WMH, DD, WGS, CK
THE THANG: Amphitheater: 20 reps 2 sets of derkins, step ups and dips.
Knights of Columbus Hill: (i) break into 2 groups and (ii) one group runs the hill while the other group does (A) round 1 – 20 burpees, 30 flutter kicks, and 40 copperhead squats, and (B) round 2 – 20 merkins, 30 SSH (cadence) and 40 LBCs. Ring of Fire- 10 merkins per PAX (I always guess too high here) MARY: 30 American Hammers; 20 flutter kicks; 20 toy soldiers
ANNOUNCEMENTS: check out announcements; Happy Hour on April 24th 2ndf event is coming up fast. Lots of other great events happening end of May time period.
COT: YHC reached out to an old friend recently to reconnect. Life got busy and YHC has not been the best at being the one to initiate contact, but is making a concerted effort on this front. If you have someone that you are meaning to reconnect with or just check in – make it a priority. You will not regret it.

Tags: thepatriot, Piano Man, Boardwalk, Booking, bogey, CableGuy, Fiddler, Lucius, Ice Tea, Prestige, Rim Fire, Trademark, Lazlo, Piano Man