Author: f3nano

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thefarm There and back again

Date: 2025-03-17
AO: thefarm
Q: Running Man
PAX: Lumbergh, Firehead, Infinity, Crystal
FNGs: None
COUNT: 5
WARMUP:
Willy Mays Hayes
Beet pickers
Don quixotes
Arm circles
Mosey

THE THANG:
Bear crawl 20 yards
20 merkins
30 squats
40 lunges
50 big boy situps
Reverse walking lunges 20 yards
20 dips
30 step ups
40 Bulgarian squats (20 each leg)
50 glute bridges (25 each leg)
Crawl bear 20 yards
20 merkins
30 squats
40 lunges
50 BBS
Walking lunge 20 yards
20 dips
30 step ups
40 Bulgarian squats (20 each leg)
50 glute bridges (25 each leg)
Repeat 2x

MARY:
Flutter kicks
Leg lifts
American hammers
Side crunches
LBCs

ANNOUNCEMENTS:

COT:
A few years ago, Firehead and I were on a Ragnar team. On one of my longer runs, a guy caught up to me about 5 miles in, and said “I finally caught up with you – I’ve been chasing you for miles!” It’s good to see examples in your life of what it’s possible to achieve. Be those examples to our children and nieces and nephews and neighbors.

Tags: thefarm, Lumbergh, Firehead, Infinity, Crystal

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acropolis Climbing for Gold

Date: 2025-03-17
AO: acropolis
Q: Rambler
PAX: Hightower, Atlas, Doodles, Peanuts, Battleship
FNGs: None
COUNT: 6
WARMUP: SSH, WMH, Potato picker and toss, table top leg stretch THE THANG: Coin Challenge
2 Teams, 10 Coins Each
1 Member Up to Deliver Coin
1 Member 50’s Workout
LBC’s, Calf Raises, Side Leg Raise, SSH, Donkey Kick, WWIII
Side Potato Hustle – Every Drop Is A Burpee
Farmer’s Bag – Round Field
Ricky Bobby.
MARY: heels to heaven, scissors
ANNOUNCEMENTS: road cleanup. Manly Book challenge
COT: 17 March 2025 – St. Patrick’s Day
Kindness & Forgiveness, Hope & Courage
St. Patrick’s Day is a time to practice kindness and forgiveness. These values are central to its spiritual meaning. The holiday also encourages us to find hope and courage in tough times.
Saint Patrick was born in Britain around 385 AD. At the age of 16, pirates kidnapped him and took him to Ireland as a slave. During his captivity, he turned to prayer and found comfort in his faith.
After six years, he escaped and returned home. Later, he felt called by God to return to Ireland and teach people about Christianity.
One of the biggest lessons from Saint Patrick is the importance of kindness and forgiveness. Even though he was treated badly as a slave, he chose to forgive those who hurt him. Instead of holding onto anger, he focused on helping others.
Kindness changes the world. When we treat people with love and respect, we create a better place for everyone. Forgiveness is not always easy, but it helps us heal. Holding grudges only hurts us in the long run.
Saint Patrick’s life was full of challenges, but he never lost hope. He had the courage to follow his dreams, even when things seemed impossible
Faith was at the center of Saint Patrick’s life. He believed in God and trusted that everything would work out. Faith gives us strength when we face difficulties. It helps us stay calm and hopeful.

Tags: acropolis, Hightower, Atlas, Doodles, Peanuts, Battleship

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thepatriot Again!

Date: 2025-03-17
AO: thepatriot
Q: Maguire
PAX: Smokey, Lucius, Fitz-Hume, Walker, Lazlo, Bob the Builder, Fiddler, Coconuts, Strange Brew, Wedding Singer, Rim Fire, Enron, Short Rib, Siren FNGs: None
COUNT: 15
WARMUP: Side straddle. Imperials. Hillbillies. Potato Pickers. Willie Mays. Down Dogs. Cobra Kai and a burpee for the PAX for everyone not wearing green (11 of the 15)

THE THANG:

High knees to 50. 5 burpees. Karaoke to end line. Burpees. Karoake to 50. Burpees. Butt kickers to goal line. Burpees.

Round 1
Coupon carry goal line to 50. 75 merkins (stop when one PAX gets to 75). Coupon Carry to end line. 75 joe louis. Coupon carry to 50. 75 coupon curls. Coupon carry to end line. 75 LBCs. Mosey lap.

Round 2 (Again!) …
The exercises this time were calf raises, coupon chess press, single count SSH and air press. Mosey lap.

Round 3 (Again!)
And this time… Single count flutters, atlas shrugs, single count lunges, single count toy soldiers.

MARY: stretches led by Wedding Singer
ANNOUNCEMENTS: see channel
COT: went to world Special Olympics in Italy last week to see my daughter (and classmates who were volunteering). The constant smiles were infectious – participants, family, volunteers and locals. Put a smile on someone’s face today, tomorrow and beyond. It doesn’t take much. It is mutually rewarding and infectious.

Tags: thepatriot, Smokey, Lucius, Fitz-Hume, Walker, Lazlo, Bob the Builder, Fiddler, Coconuts, Strange Brew, Wedding Singer, Rim Fire, Enron, Short Rib, Siren

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social-distance Low grade hills

Date: 2025-03-16
AO: social-distance
Q: Booking
PAX: Big Short, Bone, CableGuy, Popeyes, Wedding Singer
FNGs: None
COUNT: 7

WARMUP: discuss low grade hill option
THE THANG: up Washington blvd to WOD
MARY: 43 standard merkins witnessed by Old Bay
ANNOUNCEMENTS:
COT: Changes are constant and unpredictable only thing we control is our reactions and how we choose to navigate them!

Tags: social-distance, Big Short, Bone, CableGuy, Popeyes, Wedding Singer