Author: f3nano

Date: 2025-03-24
AO: thefarm
Q: Infinity
PAX: Firehead, Sparky_The Farm, Running Man, Crystal, Jitterbug FNGs: None
COUNT: 6

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 T-Claps, and
Sprint

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint

Round 3:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint

Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Sprint

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint

Round 6:
10 CDDs IC,
15 Squat-Lunges,
20 LBCs IC, and
Sprint

Round 7:
15 Hand-release pushups
15 Single-Leg Glute Bridges (right leg)
15 Single-Leg Glute Bridges (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)

5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

Announcements: Sparky Q on Wednesday

CoT: It is good to push yourself and break out of your comfort zone. When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.

Tags: thefarm, Firehead, Sparky_The Farm, Running Man, Crystal, Jitterbug

Date: 2025-03-22
AO: olympus
Q: Rambler
PAX: Gherkin, Peanuts, Hightower, Walk-on, Ashe, Atlas, Monk, Yard Sale, Battleship, Roddick, Doodles, Turtle, Mr Roboto (Atlas 2.0), 14 FNGs: 1 14
COUNT: 15
WARMUP: ssh, merkins, TT reverse leg stretch, potato picker with toss, arm circles
THE THANG: 1. Team bear crawl and potato push up and down the field 2. Tri state bleecher run. 3. Frisbee MARY: dead starfish, lbc
ANNOUNCEMENTS: apr 5 street cleanup
COT: family. Invest the time, take stock of your relationships and recognize they are there for you for the long haul. Also my gratitude to those that came out this week to my q week and pushed hard.

Tags: olympus, Gherkin, Peanuts, Hightower, Walk-on, Ashe, Atlas, Monk, Yard Sale, Battleship, Roddick, Doodles, Turtle, Mr Roboto (Atlas 2.0), 14

Date: 2025-03-24
AO: horizon-ao
Q: Gherkin
PAX: Kodiak, SPINAL TAP, Disco, vplaxico, Magoo, 3 mile, Poe FNGs: None
COUNT: 8
WARM UP
SSH, Imperial Walkers
Hillbillies, Arm Circles, M. Phelps, Cherry Picker, WMH
Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
Mosey to parking lot

Cocaine Bearcrawls
Bearcrawl 10 parking spaces stopping at each line to perform 1 merkin for each line you’ve approached so far (ie 1st line is 1 merkin, 5th line is 5 merkins). Ladder up to 10 and then crawl bear back down to 1.

Mosey to coupons

Bear Attack Dora
Dora, but every 90 seconds there’s a bear attack, and everyone needs to stop and do 1 burpee for each attack to-date (ie, 1 burpee the first time, 2 burpees the 2nd time, etc). We got up to 10 burpees and then the Q stopped with bear attacks because we never would have finished.

100 Grave Diggers / timer is bear crawl to 18 & mosey back
200 Bear Pulls (Bent over rows) / timer is crawl bear to 18 & mosey back
300 Bear Jumps (squat jumps) / timer is Kodiak Carry (bear hug coupon & carry it) to 50 & mosey back, next pax moseys to 50 and carries it back

MARY
LBCs

ANNOUNCEMENTS
• Announcements channel

COT
Appreciation of Kodiak & all he does for F3. He has served as Horizon site Q for years, he volunteers to support rucks, he volunteered to help with breakfast after 9/11 stair climb, etc. We need more leaders at F3 like Kodiak. F3 is all volunteer and 100% peer led and without HIMs stepping up to lead, F3 doesn’t exist.

Tags: horizon-ao, Kodiak, SPINAL TAP, Disco, vplaxico, Magoo, 3 mile, Poe

Date: 2025-03-20
AO: sparta
Q: Rambler
PAX: Hightower, Battleship, NOAA, K-Pop, Sunny, Peanuts, Doodles, Pop Fly, Atlas FNGs: None
COUNT: 10
WARMUP: WMH, ssh, TT reverse leg stretch, mountain climbers, merkins, warrior on bended knee, potato picker with toss
THE THANG: 1. Ricky baggie around the school, 2. Roadside hill – three pax soldier carry bags shuffling up hill and back while remaining pax complete 50 selected reps. 3. Potato toss whole moving laterally with your partner. MARY: LBC, heels to heaven
ANNOUNCEMENTS: apr 5 road cleanup
COT: value of community and community engagement. Demonstrate the value of being a leader to your children by engaging in you community – F3, church, school, HOA, etc.

Tags: sparta, Hightower, Battleship, NOAA, K-Pop, Sunny, Peanuts, Doodles, Pop Fly, Atlas

Date: 2025-03-24
AO: hamilton
Q: Booking
PAX: Legacy, Goldfish, Popeye, Fitz-Hume, Hobbyhorse, Flat Tire FNGs: None
COUNT: 7

WARMUP: SSH, MP, LBAC, CP, DD, WGS, CC
THE THANG:
5 burpees
10 alternating forward leg lunges
15 Imperial Walkers
20 merkins
25 big bois
30 squats

20 dips
20 step ups

Repeat the above circuit 4x while running around TJ campus stopping along the way at various points

80 calf raises
80 air presses

MARY: Flutter kicks, LBC, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Convergence at Roosevelt Island June 6
COT: Think of one thing you can do more of this week and one thing you can do less of this week.

Tags: hamilton, Legacy, Goldfish, Popeye, Fitz-Hume, Hobbyhorse, Flat Tire