Author: f3nano

Date: 2025-04-03
AO: thehighlands
Q: Katniss
PAX: Gherkin, Offsides, Spud, Jag
FNGs: None
COUNT: 5
WARMUP: stretching and stuff
THE THANG: 3 rounds of strength circuit training with various weights. Fellowship laps with paddle rifle carry in between. MARY: LBCs, Freddy mercury, flutter kicks
ANNOUNCEMENTS: convergence on June 7
COT: the days are long but the years are short. Remember to enjoy family time while kids are still home

Tags: thehighlands, Gherkin, Offsides, Spud, Jag

Date: 2025-04-03
AO: olympus
Q: Hightower
PAX: Flapjack, Rambler, Doodles, Nano, Pop Fly, Battleship, NOAA, Rollingstone, Monk, Sunny FNGs: None
COUNT: 11
WARMUP:
Warm up laps around track. Stop to stretch, then continue laps.

THE THANG:
AMRAP:
Buyin: 10 burpees
Jog around LBSS campus
Sprint up hill to tennis court
Walk to recover back to track
Rinse & Repeat

Finished 2 rounds

MARY:
Flutter kicks

ANNOUNCEMENTS:
Road cleanup Saturday, meet up at WSHS, Sparta. Starts at 7am. Olympus closed Saturday Murph Challenge: Mon, May 26 at 7am

COT:
The late great Jim Valvano ESPN speech in 1993x Don’t Give Up, Don’t Ever Give Up. Recent events bring to mind part of his speech, 3 things to have a full day. 1 laugh
2 time to think
3 emotions bring you to tears, sad or happy
I had 2 Full days this week. How do we have more days like this?

Tags: olympus, Flapjack, Rambler, Doodles, Nano, Pop Fly, Battleship, NOAA, Rollingstone, Monk, Sunny

Date: 2025-04-03
AO: hoya-paxa
Q: FIFA (F3 The Capital)
PAX: Daaa Auditor, Jag, Trademark, Goldfish
FNGs: None
COUNT: 5
WARMUP:
20 SSH IC (led by auditor as fifa ran back to his car)
Stretches
Slow mosey to the hospital

THE THANG:
11’s on the stairs – j-lo’s at bottom, Mike Tyson’s top

Bear crawl 4 count, 1 drydock
Bear crawl 8 count, 2 drydock
Repeat up to bear crawl 28 count, 8 drydock

Sandy tossed by a pax for 30 yards while other pax:

Lunge walk
Bear crawl
Side lunge walk
Crawl bear
Reverse lunge walk

MARY:
50 LBC SC
30 Spider-Mans SC
40 LBC SC
20 Spider-Mans

ANNOUNCEMENTS:
New regional Nan’tan is Legacy
Convergence happening in June
WV Ruck upcoming
Annual Murph upcoming
Check the announcements channel

COT: is these uncertain times, where many people in our lives are being thrust into unexpected upheaval make sure you are reaching out to your connections and just touching base if you know they’ve been affected. Use the F3 network to figure out if there are employment opportunities available.

Tags: hoya-paxa, Daaa Auditor, Jag, Trademark, Goldfish

Date: 2025-04-03
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Deagle, F3 Scabby, Horshack, Mark Michael, Mumford, Pigeon, Winston FNGs: None
COUNT: 10
WARMUP:
• SSH x20 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x20, x20, x20, x20
• Forward Lunge x20 OMC, 2nd rep: backward lunge in place X20 OMC, 3rd rep: forward lunge to center of circle then backward lunge back to edge of circle X16 OMC, forward lunge x20 OMC • Inclined Merkins hand-release x20, x20, x15, x15
• Squat (with coupon) x20, x20, x20, x20 IC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th rep figure • Mosey

Plankorama x60 IC with variations

Set 2
• Scampers and half -burpees, X20, X10x, X10, X10 OYO
• Low plank x20 IC, one leg up then the other x20 IC, step side to side X10 IC • Carolina dry docks, x15 IC, x15, x15,
• Monkey humpers x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

Shoulder taps x10 IC

MARY:
• Sit up with coupon X15 OMC
• Hip raises and hold for 5 seconds X10 OMC
• Reverse crunches x 20 IC

ANNOUNCEMENTS:
• Road clean up Saturday

COT: focus on positive

Tags: freestate, Andrew Churchill, Bachelor, Deagle, F3 Scabby, Horshack, Mark Michael, Mumford, Pigeon, Winston

Date: 2025-03-28
AO: thefarm
Q: Firehead
PAX: Running Man, Sparky_The Farm, Squatter
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey

THE THANG:
Sprint Far
Tabata Squats x 8
Tabata Merks x 6

Sprint Back
Tabata Bonnie Blairs x 6
Tabata Shoulder Dips x 6

Sprint Far
Tabata SSH x 8
Tabata American Hammer x 8

Sprint Back
Tabata Burpees x 6
Tabata LBCs x 6

// Just adding credit for workout that I forgot to post last week

Tags: thefarm, Running Man, Sparky_The Farm, Squatter