Author: f3nano

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potomac-rising Glad I Work In An Office, Wouldn’t Have Survived Building The Pyramids

Date: 2025-03-07
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Promoter, Bachelor, ShamWow, Baguette FNGs: None
COUNT: 6
WARMUP:
20 Side straddle hops IC
10 Imperial walkers IC
10 Arm circles IC
10 Lateral step with arm swings IC
20 Mountain climbers IC

Grab 2 coupons each, farmer’s carry to the main black top.

THE THANG:
2 groups compete. Each has a pyramid of coupons. Goal is to transfer those coupons from start position to intermediate pyramids to final pyramid, with everyone doing a “leg” at a time.

Round 1:
Leg 1: 10 curls
Leg 2: 10 skull crushers
Leg 3: Farmer’s carry

Mosey

Round 2:
Leg 1: 10 bent-over rows
Leg 2: 10 overhead press
Leg 3: Chain-passing the coupons

Mosey

Round 3:
Leg 1: 5 front raises
Leg 2: 10 chest press
Leg 3: Farmer’s carry

Mosey

MARY: (Didn’t do these, ran out of time)
Freddy Mercuries – 20 IC
Flutter Kicks, 10 low/10 high IC
Supermans – 10 IC
American Hammers – IC
LBCs – IC
Pushup and plank burnout

ANNOUNCEMENTS:
Road cleanup thing, see newsletter

COT:
Requested prayers for us as my wife and I travel next week to care for an urgent situation for her Dad.

Tags: potomac-rising, FIFA (F3 The Capital), Promoter, Bachelor, ShamWow, Baguette

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thefarm Strength Training

Date: 2025-03-07
AO: thefarm
Q: Infinity
PAX: Sparky_The Farm, Squatter, Pad Thai, Firehead
FNGs: None
COUNT: 5
Warm up: Don Quixotes, Cherry Pickers, Willy Mays Hayes, Michael Phelps, World’s Greatest Stretch, and LBACs.

The Thang:
2RFT 10 reps, IC, with coupon:
– Coupon Shoulder Presses
– Bulgarian Split Squats, left leg
– Bulgarian Split Squats, right leg
– Bent Over Coupon Rows
– Derkins
– Reverse Lunges, left leg
– Reverse Lunges, right leg
– Coupon Swings

18 Squats IC

Listened to “Comfort Zone (Motivational Speech)” by Fearless Motivation. – Weighted Calf Raises
– Coupon Curl each time we heard “Comfort”

Mary: Coupon Chest Press, Glute Bridges w coupon, Coupon Tricep Pullovers, Sweat Angels, Legs over coupon raises, Flutter Kicks w/coupon, LBCs with coupon, Side Crunches, and Elbow Plank hold with feet on coupon.

CoT: YHC prayed us out.

Tags: thefarm, Sparky_The Farm, Squatter, Pad Thai, Firehead

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ao-the-bullpen Back to the Diamond

Date: 2025-03-07
AO: ao-the-bullpen
Q: Peloton
PAX: Crystal, Peloton
FNGs: None
COUNT: 2
WARMUP:
– 10 SSH
– 5 Burpees
– 10 SSH
– 5 Burpees
– 10 SSH
– Mosey

THE THANG:
Exercises around the bases (1st base = 10, 2nd base = 20, 3rd base = 30, Home = 40)

Round 1 – Curls, rifle carry between
Mosey
Round 2 – OHP, farmers carry between
Mosey
Round 3 – Coupon Squats, Bear trap in between
Mosey

MARY:
– American Hammers

ANNOUNCEMENTS:
– check announcements for latest and greatest goings on in our region

COT:
Shared one of my favorite poems since Crystal is new and had not heard it. Also had some good discussion throughout and post beatdown. Come on out next week and join us in the gloom!

HARD WORK

He worked by day
And toiled by night
He gave up play
And some delight

Dry books he read
New things to learn
He forged ahead
Success to earn

He plotted on
With faith and pluck
And when he won
Man called it luck

Tags: ao-the-bullpen, Crystal, Peloton

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potomac-rising Seabee’s Deck of Cards

Date: 2025-03-07
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, FIFA (F3 The Capital), Groundskeeper, Low key, RA, Promoter, ShamWow, Tiger Lilly FNGs: None
COUNT: 8
WARMUP: 41 SSH for Promoter’s birthday
Some imperial walkers and cherry pickers as well
THE THANG:

A deck of cards workout is designed to pay tribute to the Seabees’ toughness, teamwork, and “Can Do!” spirit. Face cards are 10, Aces are 11. Jokers = Special Challenges.

Card Assignments (Seabee Tribute Theme)
♠️ Spades – Builder’s Strength
• Merkins – Represents the Seabees’ strength in construction and fortitude. ♦️ Diamonds – Grit & Grind
• Squats – Symbolizing the foundation the Seabees build, both literally and figuratively. ♥️ Hearts – Heart & Brotherhood
• Burpees – Representing the energy, perseverance, and teamwork of the Seabees. ♣️ Clubs – Tactical Readiness
• Big Boy Sit-Ups – Core strength for staying mission-ready in any condition. :black_joker: Joker
• “Can Do!” Challenge: mosey to tennis court and beat crawl up the hill back to parking lot

MARY: did this in the workout
ANNOUNCEMENTS:
COT: talked about the Seabee motto of “With willing hearts and skillful hands, the difficult we do at once, the impossible takes a bit longer.”

Tags: potomac-rising, Baguette, FIFA (F3 The Capital), Groundskeeper, Low key, RA, Promoter, ShamWow, Tiger Lilly