Author: f3nano

Date: 2025-04-04
AO: thefarm
Q: Pad Thai
PAX: Squatter, Firehead, Infinity
FNGs: None
COUNT: 4

Move it, Move it. T-Mobility

WARMUP: Please modify as needed and keep moving. If form is breaking down, modify. If you may faint or get sick, pause exercise.

Hill billys

Michael phelps

Beet pickers
– In cadence

Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” – x 12 small (transition: “make them bigger” )
– x 12 big

Billy mays hayes
– On my down, alternating sides?

Imperial walkers
THE THANG:
Workout
Please modify as necessary

Skaters
– Swing back leg across

Carolina Dry Docks

WW2s

Tabata through 6 times

2nd Tabata
T-claps

Merkins 3x & Inchworms 3x

American hammers

Tabata through 6 times
MARY:
– Cool down
– Recommend stretches, request from group.
Ideas:

(Greatest stretch in the world) Forward lunges and over head stretch of opposite arm And other stretches led by PAX

ANNOUNCEMENTS:
Road cleanup, April 26,
Ruck tomorrow! Firehead Q

Q Monday:
Q Wednesday: Squatter
Q Friday:

COT:
Circle of Trust & maybe W.O.W.
A lot going on, life update
– Been over a year since starting F3
– Grateful for the exercise and heart attacks here that helped me avoid gaining 40-50 lbs, who knows how many instances of headaches or depression from a sedentary lifestyle, and I can instead stay mobile and active and healthy for my family. – As you may know, My wife accepted a job in Richmond
– Last Thursday we went down to Richmond and found our next home. – We are now working hard to get our own ready for listing next weekend.
– A lot is happening fast and I may not be here as much as I want to be due to that but I hope we can be united in spirit – I can’t do this alone and appreciate your prayers when you see I am absent.

End in prayer

Tags: thefarm, Squatter, Firehead, Infinity

Date: 2025-04-04
AO: horizon-ao
Q: Kodiak
PAX: Pepco, 3 mile, Classified, Disco, sticks, Attache’, Yardbird, citrus FNGs: None
COUNT: 9
WARMUP: SSH, MP, IW, WMH, CP, DD
THE THANG: With rucks and coupons, the PAX headed out into the neighborhood, performing exercises along the way. As lightning moved in, we did a few sets under the Discovery awning until the lightning abated, and we headed back out again for another loop.
MARY: Shoulder taps, Bird dogs, dirty dog, flutter kick, penguin crunch, freddy mercury ANNOUNCEMENTS: Coffee
COT: Through recent history, April 4 has been a crappy day. MLK was assassinated; a helicopter crash killed a U.S. senator — but today doesn’t need to be a bad day. Go out and make it a good one.

Tags: horizon-ao, Pepco, 3 mile, Classified, Disco, sticks, Attache’, Yardbird, citrus

Date: 2025-04-04
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Groundskeeper
FNGs: None
COUNT: 2
WARMUP:
SSH
IW
Merkins
MC
ST
WMH
CP
Stretch what you need

THE THANG:
8 burpees OMQ
el captain 30 ft, sprint 30 ft, jog back 60 ft
6 burpees OYO

10 merkins IC
high knees 30 ft, sprint 30 ft, jog back 60 ft
15 merkins SC OYO

15 dips IC
Sprint 60 ft, jog back 60 ft
15 dips SC OYO

Mosey the school

15 squats IC
el captain 30 ft, sprint 30 ft, jog back 60 ft
15 squats SC OYO

20 reverse lunges SC OMQ
high knees 30 ft, sprint 30 ft, jog back 60 ft
10 reverse lunges SC OYO

20 Smurf jacks IC
Sprint 60 ft, jog back 60 ft
20 Smurf jacks SC OYO

Mosey the school

25 LBC IC
el captain 30 ft, sprint 30 ft, jog back 60 ft
25 LBC SC OYO

15 American Hammer IC
high knees 30 ft, sprint 30 ft, jog back 60 ft
15 American hammer SC OYO

20 BBS SC OMQ
Sprint 60 ft, jog back 60 ft
15 BBS SC OYO

Mosey the school

MARY:
During workout

ANNOUNCEMENTS:
Convergence happening in June
Murph coming up Memorial Day
Check announcements channel

COT: be kind and thank you to groundskeeper for posting and keeping Potomac risings single pax post count to only one in 1.5 years!

Tags: potomac-rising, Groundskeeper

Date: 2025-04-04
AO: thepatriot
Q: Boardwalk
PAX: Anchorman, Booking, Lucius, Smokey, CableGuy, Flipper, Bob the Builder, Jag, Overthrow, Rim Fire, Walker, Shake ‘n’ Bake, Strange Brew, Trademark, @shortrib FNGs: None
COUNT: 16
WARMUP: SSH, LBAC, WM, CP, WMH, DD, WG, CK

THE THANG:

Three timed rounds. Each round all PAX must complete the round in 10 mins and 30 secs or penalty burpees ensue.

Rd 1: Shoulder carry shuttle. Each PAX alternates carrying two coupons there and back to 25yd, 50yd, 75yd, and 100yd markers. Each PAX then runs 400 meters.

Rd 2: Farmers carry shuttle. Each PAX alternates carrying two coupons to 25yd, 50yd, 75yd, and 100yd markers. Each PAX then runs 400 meters.

Rd 1: Rifle carry shuttle. Each PAX alternates carrying one coupon there and back to 25yd, 50yd, 75yd, and 100yd markers. Each PAX then runs 400 meters.

***The group was only assessed 10 penalty burpees for one round.

MARY: None

ANNOUNCEMENTS: Check the channels for the Murphy and Convergence.

COT: Q encouraged PAX to find more ways to get involved in helping the community and to stretch outside their comfort zones.

Tags: thepatriot, Anchorman, Booking, Lucius, Smokey, CableGuy, Flipper, Bob the Builder, Jag, Overthrow, Rim Fire, Walker, Shake ‘n’ Bake, Strange Brew, Trademark, @shortrib

Date: 2025-04-02
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP:
– 10 SSH in cadence
– 9 Monkey Humpers in cadence
– 8 SSH in cadence
– 7 Monkey Humpers in cadence
– 6 SSH in cadence
– 5 Monkey Humpers in cadence
– 4 SSH in cadence
– 3 Monkey Humpers in cadence
– 2SSH in cadence
– 1 Monkey Humpers in cadence
– Stretch OYO

THE THANG:
Round 1
– Rifle Carry to first base
– 21 Curls
– Rifle Carry to second base
– 21 Squats
– Rifle Carry to third base
– 21 Curls
– Rifle Carry to home plate
– 21 Squats
– Mosey to foul pole around warning track and back to home
Round 2
– switch rifle carry with farmers carry
– Switch curls for 21 OHP
– Switch squats for 21 taint scrapers
– Mosey per above
Round 3
– switch farmer carry with murder bunnies
– Switch OHP for 11 blockees
– Switch taint scrapers with standing 11skull crushers
– Mosey per above

MARY:
– 10 American Hammers in cadence
– 9 flutter kicks in cadence
– 8 American Hammers in cadence
– 7 flutter kicks in cadence
– 6 American Hammers in cadence
– 5 flutter kicks in cadence
– 4 American Hammers in cadence
– 3 flutter kicks in cadence
– 2 American Hammers in cadence
– 1 flutter kicks
in cadence

ANNOUNCEMENTS:
Check 2nd, 3rd, etc channels on slack

COT:
Talked regarding forgiveness

Tags: ao-the-bullpen, Trolley, Peloton