Author: f3nano

Date: 2025-03-22
AO: balls-of-fury
Q: SPINAL TAP
PAX: Roddick, Hightower, Gherkin
FNGs: None
COUNT: 4

WARMUP: dinking/dunking
THE THANG: one amazing shot after another
MARY: keeping it going
ANNOUNCEMENTS: 8:30 Saturdays Meridian — be there
Welcome Hightower awesome start
COT: Popeyes will post the early crew Q

Tags: balls-of-fury, Roddick, Hightower, Gherkin

Date: 2025-03-22
AO: thefarm
Q: Infinity
PAX: Hammerhead, Sparky_The Farm, Squatter, Jitterbug, Blue Hen FNGs: None
COUNT: 6
Rucked around Sully Historic Farm while carrying a slosh pipe and stopping for exercises. Rucked about 3.5 miles total.

Jitterbug will join us on Monday and Blue Hen will join us next Saturday for a ruck.

Coffeeteria at Sheetz afterwards.

Tags: thefarm, Hammerhead, Sparky_The Farm, Squatter, Jitterbug, Blue Hen

Date: 2025-03-21
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Chasqui, Jetstream
FNGs: None
COUNT: 5
WARMUP:

SSH
Willie Mays Hayes
Frankensteins
Butt Kickers

THE THANG:

1/2 mile run (2.5 loops around the field)
50 sandbag rows
100 pushups
150 squats
1/2 mile run (2.5 loops around the field)

Do ’em like good ole Cindy:
5 rows
10 pushs
15 squats

10 rounds and we’re booked!

ANNOUNCEMENTS:

– SLT and coffee afterwards!
– 12 miler timed coming up in April
– Men’s conference tomorrow!

COT:

If we fail to plan, we plan to fail. Let’s get some coffee and go planning!

Tags: theaerie, Lonestar, Stewie, Chasqui, Jetstream

Date: 2025-03-21
AO: horizon-ao
Q: Brown Bag
PAX: 3 mile, Disco, Gherkin, Kodiak, Poe, Yardbird, Kombucha FNGs: None
COUNT: 8
WARMUP: SSH, High knees, LBAC, Torso Twists, Air Squats, Alternating Lunges THE THANG:
With accompanying Beatles Playlist:

Circuit 1: Lower Body Focus (10 min)
(Perform each exercise for 40 sec on, 20 sec rest, repeat twice) 1. Jump squats
2. Bonnie Blair
3. Alternating Lunges
4. Broad jumps + backpedal
5. Al Gore
Circuit 2: Upper Body & Core Focus (10 min)
(Same 40 sec on, 20 sec rest, repeat twice)
1. Plyo Merkin
2. Superman
3. Alternating Shoulder Taps
4. Freddie Mercury
5. V-ups
Circuit 3: Full-Body Power & Endurance (10 min)
(Same 40 sec on, 20 sec rest, repeat twice)
1. Burpees
2. Mountain Climbers
3. Tuck Jumps
4. Bear Crawl/Crawl Bear
5. Plank hold to Merkin
MARY: Stretch
ANNOUNCEMENTS: Magoo Retirement Party; Pickleball
COT: Tough week; Glad to have ChatGPT, F3 and the Beatles to make things a bit better

Tags: horizon-ao, 3 mile, Disco, Gherkin, Kodiak, Poe, Yardbird, Kombucha

Date: 2025-03-21
AO: potomac-rising
Q: Baguette
PAX: FIFA (F3 The Capital), Promoter, RA, Groundskeeper
FNGs: None
COUNT: 5
WARMUP:
SSH IC 25
Imperial Walkers IC 25
Swing Billies IC 25
Squats OMD 25
Lunges OMD 15 EL
Mountain Climbers IC 25

THE THANG:
Coupon Military Press x 50 – shoulder
Coupon Bent-over rows x50 each arm – back
Coupon Squeeze Curl x50 – bis

Coupon Salt Shaker x50 (squat mod) – shoulder
Coupon deadlift x50 – back
Coupon Curls x50 – bis

Coupon Around the World CW x 25 CCW x25 – shoulder
pull ups – AMRAP back & bis

MARY:
Big boy sit ups x25 OMU
American Hammers IC 25
V-ups 3 OMU
Leg Raises 25 OMU
Freddy Mercury IC 25
LBC IC 25

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, FIFA (F3 The Capital), Promoter, RA, Groundskeeper