Author: f3nano

Date: 2025-03-27
AO: olympus
Q: Obadiah
PAX: Ashe, Battleship, Peanuts, Rambler, Rollingstone, Sunny, NOAA, K-Pop, Crop Duster FNGs: None
COUNT: 10

WARMUP: SSH, squat jumps, oh arm clap, Carolina dry docks, WGS THE THANG:
We did 5 yard increments of merkins on the block, bear crawl back, move block up 5 yard for new count of merkins and continue a similar-ish pattern for big boys, curls. Squats…

MARY: lbcs,
ANNOUNCEMENTS:
COT: Matt 5:5. Blessed are the meek.. meek doesn’t mean weak.. it is a form of self restraint and self control.. think of it as strength in control rather than strength seeking to control.

A critical reminder to check my emotions when things are spinnng out of control

Tags: olympus, Ashe, Battleship, Peanuts, Rambler, Rollingstone, Sunny, NOAA, K-Pop, Crop Duster

Date: 2025-03-27
AO: freestate
Q: Deagle
PAX: Winston, Bachelor, Pigeon, F3 Scabby, Hot Sauce
FNGs: None
COUNT: 6
WARMUP:
– SSH x 25 IC
– Hairy Rockets x15 IC
– Monkey Humpers x10 IC
– Shoulder Taps x 15 IC
– Plank Jacks x15 IC
– Mountain Climbers x10 IC
– Michael Phelps x 10 IC
– Imperial Walkers x 15 IC
– Cherry Pickers x 15 IC
– Windmills x 10 IC

THE THANG:
Each time the group runs to the cones and back. Exercises:
– Merkin (500)
– Curls (500)
– Windshield Wipers (435 each side)
– Squats (250)
– Dips (850)
– Flutters (500)
– Burpees (100)

MARY:
– X Factor
– Dying Cockroach
– Little Mermaid
– The Pinguin
– Reverse Crunches + Flutters

ANNOUNCEMENTS:
– Adopt a road is on 4.5

COT:

Tags: freestate, Winston, Bachelor, Pigeon, F3 Scabby, Hot Sauce

Date: 2025-03-27
AO: thehighlands
Q: FIFA (F3 The Capital)
PAX: Hard Knox, LTD, Spud, Zinfandel
FNGs: None
COUNT: 5
WARMUP:
Long mosey
SSH
MNC
Low Slow Squats
Cherry picker
Calf stretch
Merkins
MC

THE THANG:

Zinfandel:

Bear crawl dry docks
Suicide
Ricky Bobby
BBS
Flutter
Box cutter
Heels to heaven
J Los
Mike Tyson’s

FIFA

200 collective merkins
Free Kick to determine next set of burpees/cardio
200 collective squats
Free kick for burpees/cardio
200 collective dips
Free kick for burpees/cardio
1 pax 60 lb 25 yard sandbag toss while other pax lunge walk Free kick for burpees/cardio
1 pax 60 lb 25 yard sandbag toss while other pax bear crawl
Free kick for burpees/cardio

MARY:
Incorporated into workout see above

ANNOUNCEMENTS:
See the new announcements channel on slack

COT:
Zinfandel and I met each other on Aug 15, 1994 at the first day of high school soccer tryouts. We’ve been friends ever since. And it’s those types of friendships and connections that make life really great. So make sure if you find someone like that to keep them close because they will enrich your existence simply by existing themselves.

Tags: thehighlands, Hard Knox, LTD, Spud, Zinfandel

Date: 2025-03-27
AO: hoya-paxa
Q: Horshack
PAX: Goldfish, Daaa Auditor
FNGs: None
COUNT: 3
WARMUP:
• SSH x 25 IC
• Chinooks x 12 IC forward and reverse / narrow and wide
• Swing Billies x 12 IC
• Alarm Clocks x 12
• Windmills x 12 IC
• Learning to Phelps x 12 IC
• Walkout Cobra-Kai x 5
• Cherry Pickers x 12 IC

THE THANG: Playground of Pain x 2 rounds
1. Bear Crawler sets the pace
2. Decline merkins
3. Squats
4. Dips
5. Step Ups
6. Pull Ups

Between Rounds
1. Tennis-i-cides

MARY:
• Box Cutters x 10 Each Way IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama IC
• Flutters x 10 IC long & slow / 10x IC short and fast
– Stretch-o-rama

ANNOUNCEMENTS:
– April 5th – Adopt a Road at FreeState after beatdown and coffeeteria – Appalachian Trail – Roanoke Section Hike – April 25-28
– Looking for a chance to push yourself and experience some fellowship in the backcountry? – Dates: Weekend of April 25th – April 27th
– Duration: 3 Days (Friday–Sunday)
– Mileage: Approx. 40 miles
– Prep & Planning: See the backpacking channel in Slack
– Point of Contact: Rambler or Citrus
– If you’re interested in hitting the trail, now’s the time! Reach out and lock in your spot.

COT:
– Springtime Renewal – clearing away the old and making room for the new
– One of the areas where we can make room is by getting rid of things making us upset in our lives, things that piss us off and consume our emotional and mental energy
– One popular approach is to look at the 3 major sources of upset – some think these are the only sources of frustration or disappointment: – An unmet expectation – something we expect to happen, and it hasn’t
– A thwarted intention – something we intend to do or that we’ve committed ourselves to doing, like a personal goal, and our plans for accomplishing it aren’t going the way we intended, they’ve been blocked or interfered with
– An undelivered communication – some message you need or want to share to someone or multiple people, but that you’ve withheld – Do an inventory of what’s making you upset and which source it comes from.
– Realize you’re in control of each of these sources of upset – what you expect, intend, and communicate are all in your control

Tags: hoya-paxa, Goldfish, Daaa Auditor

Date: 2025-03-26
AO: compound
Q: Roddick
PAX: Popeyes, Poe, Battleship, Rambler, Monk, Doodles
FNGs: None
COUNT: 10
WARMUP: needs addition /revision by the q
THE THANG: lots of glutureal things. Rucking /stairs side show MARY: most likely completed
ANNOUNCEMENTS: apr 5 West side cleanup
COT: provided by popeyes. Be the fireman

Tags: compound, Popeyes, Poe, Battleship, Rambler, Monk, Doodles