Author: f3nano

Date: 2025-03-14
AO: horizon-ao
Q: 3 mile
PAX: Yardbird, SPINAL TAP, Kodiak, Classified, Disco, sticks, vplaxico, Attache’, Magoo FNGs: None
COUNT: 10
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG
– Mosey to disco’s house, exercise (merkins + disco’s choice) – Fartlek with burpee to spinal tap’s house, (merkins + spinal tap’s choice) – Sprint to magoo’s house, (merkins + exercise)
– Fartlek to poe’s house, (merkins + monkey humpers)
– Mosey to kodiak’s house,(merkins + exercise)
– Mosey to patchouli’’s house, exercise
– Fartlek + sprint to kombucha’s house
– Fartlek to attache’s house

MARY: freddy mercury and a few others
ANNOUNCEMENTS: NCAA Tourney squares,
COT: last week, I went alone to a cabin in the woods, 3 days to figure out next steps, career; on first night, sitting in front of the fire and thinking “what the hell do I do now?” … wanted to go home; at that very moment, got a text from a buddy I hadn’t talked to in a long time. at the perfect time, he gave me the strength i needed to push through. Be that light, that friend that checks in

Tags: horizon-ao, Yardbird, SPINAL TAP, Kodiak, Classified, Disco, sticks, vplaxico, Attache’, Magoo

Date: 2025-03-14
AO: thepatriot
Q: Lucius
PAX: DoorDash, Fiddler, Rim Fire, Big Short, CableGuy, Shake ‘n’ Bake, Bob the Builder, Booking, Jag, Strange Brew, LaForge, Flipper, Ice Tea, Smokey, Enron, Lazlo, Trademark, Boardwalk, citrus, Overthrow, Bone, Snoozer (DR) FNGs: None
COUNT: 23
WARMUP:
SSH, LBAC(F), LBAC(R), Moroccan Night Clubs, Windmills, RVEs, Downward Dog, Cobra Kai, Child’sPose

THE THANG:
10x Merkins(IC), 20x Lunge Steps (IC), 30x BWS(IC), 40x Seal Overhead Claps, 50x Air Press (IC)

Split into three teams. Perform:
– Shuttle Bear 10-15-20 yards
– Sandbag Over-The-Fence Throw
– Walking Everest Steps

Wall Sit, Bricklayer Merkins, Chicken Peckers, Wall Sit, Bricklayer Merkins, & Chicken Peckers

Rings of Fire:
– Sandbag Pass-and-Burpee
– Sandbag Pull Thru (Anti-Clockwise)
– Sandbag Pull-Thru (Clockwise)

MARY:
Flutter Kicks

ANNOUNCEMENTS:
– There’s a channel for that
– NCAA Bracket
– Bone-a-Thon is in less than 180 days

COT:
Don’t suffer imagined troubles. Real life is vexing enough.

Tags: thepatriot, DoorDash, Fiddler, Rim Fire, Big Short, CableGuy, Shake ‘n’ Bake, Bob the Builder, Booking, Jag, Strange Brew, LaForge, Flipper, Ice Tea, Smokey, Enron, Lazlo, Trademark, Boardwalk, citrus, Overthrow, Bone, Snoozer (DR)

Date: 2025-03-14
AO: theaerie
Q: Stewie
PAX: Stewie, Chasqui
FNGs: None
COUNT: 2
WARMUP:
4:30AM start with a 3.14mile (Pi Day) ruck to warmup.

Returned to AO at 5:25am, dropped rucks and setup.
Cherry pickers
Willie MH
Don Quixote
Batwings

THE THANG:
Turned up the tunes and jammed to 90s old School Hip Hop.
Since only 2 PAX today, had to modify the workout from the original plan. 1. Drop coupons at Goal line.
2. Push the weights forward to advance 20 yd together.
3. Then turned around and returned back to coupons that were left behind at goal line, but going the long way by tracing each 5 yd line sideline to sideline by Carioca until back to coupons. 4. Do the exercise, 20reps (see exercise list below)
5. After exercise move coupons to weights at 20yd line by Rifle carrying. 6. This completes 1 round.
7. We kept advancing in this way to opposite goal line, turned around and came back to starting goal line.
8. In step 3, above, we alternated Carioca and Running forward&backward as we advanced rounds
9. In step 5, above, we varied Rifle carry, coupon curls, farmer carry, as we advanced rounds

Each rotation change exercise:
1. Merkins, at Goal
2. Blockee, at 20
3. Curl, at 40
4. Thruster
. at 60
1. CPR, at 80
2. Squat, at Goal
3. Kbell, at 20
4. Dips at 40
5. Merkins at 60
6. Thrusters at 80

MARY:
LBC
American Hammer
BBS
ANNOUNCEMENTS:
– March 22…Mens Conference at PVC
– Possible ruck or beatdown prior to Mens Conference.
– TBD…AO SLT huddle up likely pushed out due to many PAX catching the Gainesville Crud.
– TBD…3rd volunteer work at ODL (venue for Last years Clusterleaf CSAUP just west of Haymarket) COT:
Gave thanks for health for those that are healthy and prayed for speedy recovery for those that want to be.

Tags: theaerie, Stewie, Chasqui

Date: 2025-03-14
AO: potomac-rising
Q: ShamWow
PAX: FIFA (F3 The Capital), None
FNGs: 1 None
COUNT: 2
WARMUP: 25 SSH IC
THE THANG:

Round One: Four sets of four ab exercises, 25 reps each. After each set, we would take a short recovery breather by doing 10 burpees, OYO.

Set One: LBCs (IC), Flutter Kicks (IC), Leg Lifts (SC), Heels 2 Heaven (SC), x25. – 10 Burpees, OYO

Set Two: Big boy sit ups (SC), Oblique Leg Lifts (Left, SC), Am Hams (IC), Penguins (IC), x25 – 10 Burpees, OYO

Set Three: V Sit (25 sec), Dollys (IC), Box Cutters (IC), Reverse LBC (SC), x25 – 10 Burpees, OYO

Set Four: Freddy Mercs (IC), Rosalitas (IC), Dead Cockroaches (IC), Plank Hold (25 sec), x25 – 10 Burpees, OYO

MARY:

Round Two: Repeat Round One, but due to time constraints, 15 reps each, except for Obliques which we did 25 reps to maintain proper balance. Didn’t fully finish round two.

LBCs (IC), Oblique Leg Lifts (25), Am Hams (IC)

Final tally: 15 exercises x 25 reps each, 2 exercises x 15 reps, plus Obliques x 50 reps, for a total of 455 reps, plus 40 burpees.

You’ll feel it all day!
ANNOUNCEMENTS:
No announcements

COT:
Mindset
Change your mindset, change your life
RE: health
-changed mindset
-I don’t have to eat the last pizza, I don’t have to eat all the time.

I don’t have to be unhealthy all my life and die early

I CAN be healthy and stay alive for my family, friends, people that I mentor

Have lost 9 pounds since starting in Feb 2025.

Tags: potomac-rising, FIFA (F3 The Capital), None

Date: 2025-03-14
AO: terrapin-station
Q: Fitz-Hume
PAX: Legacy, Kodak, Goldfish, meister, Pepco, @Plato, @Periscope FNGs: 1 @Periscope
COUNT: 8
WARMUP: the usual stuff – SSH, WMH, etc
THE THANG: Dora: 100 merkins(as a team) + farmers carry, 200 OHPs + walking lunges, 300 LBCs + rifle carries, 400 curls + bear crawls MARY: too tired..
ANNOUNCEMENTS: check the channel
COT: take the time to take a break

Tags: terrapin-station, Legacy, Kodak, Goldfish, meister, Pepco, @Plato, @Periscope