Author: f3nano

Date: 2025-03-04
AO: thegeneral
Q: Lazlo
PAX: Apples, Offsides, Hobbyhorse, Fitz-Hume, Trademark, Spud, bogey FNGs: None
COUNT: 8
You’ve been waiting all year. March 4th. National Toy Soldier Day. The PAX waited and waited but My Space never showed up. But we celebrated anyway. A very F3 kind of celebration.

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, tempo merkins, tempo squats, willie mays hayes, cherry pickers, down dog, Ricky Bobby lap to the stair-ish area.

THE THANG:
The PAX split into 6 groups. There were 5 stations and a timer. The timer ran over to one side of the pavilion, up, back over to the other side, down, and back to the stairs in the middle. The other PAX rotated through derkins, Bulgarian split squats, box jumps, dips, and calf-raises. Two rounds.

We then moseyed to the goal line for a modified Jack Webb (aka the Pop Fly). Bear crawl 10 yards, 1 merkin, 4 OH press. Bear crawl 10 yards, 2 merkins, 8 OH press, etc. across the field.

Returned with a modified Lt. Dan. Lunge 10 yards, 1 Bonnie Blair (hard way), 4 body weight squats. repeat with 2 and 8, etc. We made it 60 yards and called time.

MARY:
Toy soldiers (a lot of them, obviously)
American Hammers

ANNOUNCEMENTS: see the channel

COT: The Q heard a quote on a podcast yesterday – it was an interview with the national Nantan (hat tip Horshack for posting the link), and about the COT. He said a burden shared is half a burden, and a joy shared is twice the joy. Many of you know that I’m a probationary employee, so are 7 out of the 10 people on my team, and I’ve been waiting for a few weeks to find out what would happen with us. I finally heard yesterday that I and most of my team is being excepted from the layoffs. But had to fire someone. So kind of hard to be happy about any of it. But working to be grateful, and happy to have this group to share both the burden and the joy.

Tags: thegeneral, Apples, Offsides, Hobbyhorse, Fitz-Hume, Trademark, Spud, bogey

Date: 2025-03-04
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, Deagle, Horshack, Mark Michael, Mumford, Pigeon, Winston, Hot Sauce, Beavis (from San Francisco) FNGs: None
COUNT: 11

WARMUP:
• SSH x20 IC
• Hairy rockettes X15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Inchworms x10 OYO
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• Forward Lunge x20 OMC, 2nd rep: backward lunge in place X20 OMC, 3rd rep: forward lunge to center of circle then backward lunge back to edge of circle X12 OMC • Merkins hand-release x20, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

Set 2
• Squat (with coupon) x30, x25, x20
• Dips x20, x15, x12
• Bend-over row (with coupon) x30, x25, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

• Overhead press x30 OMC, x 20 OMC, x15 OMc
• Chair-sits x12 IC, x12 IC, x15 IC
• Tricep hammers (with coupon) x15 OMC, x12 OMC, x10 OMC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

MARY:
• Protractor OMC
• Scissors x10 IC
• Flutters x 10 IC
• LBCs x 15 IC

COT: focus on positive

ANNOUNCEMENTS:
• See slack

Tags: freestate, Bachelor, Cannoli, Deagle, Horshack, Mark Michael, Mumford, Pigeon, Winston, Hot Sauce, Beavis (from San Francisco)

Date: 2025-03-04
AO: delphi
Q: Rocket
PAX: Rambler, Peanuts, Crop Duster, NOAA, Nano, Gadget, Atlas, K-Pop, Doodles, Toolbox, Battleship, Ashe FNGs: None
COUNT: 13
Warmup

Mosey with butt kickers, karaoke, and high knees mixed in. Followed by typical dynamic stretches.

The thang:
Partner up. One person runs length of football field down and back (200 yards total) while the other does a calisthenics workout. Each round consists of 9 down and backs (can split with partner however you want)

1. pushups
2. Sit-ups
3. Squats

Mary = stretching

Announcements

Sunday morning rucks – 6:30 am at Peet’s

Rambler AT Section Hike – April 25-28 (3 day, 40 mile hike)

Street Cleanup – April 5th 7:00 am west Springfield high school

Comms Committee looking for talent

COT

Remember to celebrate the small wins

Tags: delphi, Rambler, Peanuts, Crop Duster, NOAA, Nano, Gadget, Atlas, K-Pop, Doodles, Toolbox, Battleship, Ashe

Date: 2025-03-03
AO: mother-ruck-ing
Q: Rambler
PAX: K-Pop, Rollingstone, slider, Peanuts
FNGs: None
COUNT: 5
WARMUP: start rucking
THE THANG: ruck about 3.5 mi
MARY: round of merkins. 10 each
ANNOUNCEMENTS: get coffee.
COT: enjoy coffee

Tags: mother-ruck-ing, K-Pop, Rollingstone, slider, Peanuts

Date: 2025-03-03
AO: thepatriot
Q: Maguire
PAX: Wedding Singer, Lucius, Boardwalk, Lazlo, Smokey, Bob the Builder, bogey, Enron, Fiddler, Ice Tea, Memento, My Space, Rim Fire, SAAS, Shake ‘n’ Bake, Strange Brew, Trademark, Walker FNGs: None
COUNT: 20
WARMUP: Side straddle. Moroccans. Imperial Walkers. Hillbillies. Cherry Pickers. WMH. Downward Dog (OYO for My Space). Cobra Kai. Toy Soldier (also for My Space)

THE THANG:

Mosey to parking lot. Burpee Dans and Bear Crawls.

Mosey to theatre. AMRAP and Dora. One runner going two laps while the other exercises.

Merkin, Joe Louis, Step ups, Burpees, Dips
*wall sits in between to rest

Backside fast jogs and then Aussie Merkins. 10 count. 7 count. 5 count. Then back to field.

MARY: Flutters. LBCs. And then a Wedding Singer stretch special.

ANNOUNCEMENTS: check channel and thanks My Space for Friday Q and Lucius for organizing a Sunshine tree cleanup yesterday. Sorry…I think I missed one pax as I think someone left pre photo.

COT: simple one. Talk Less. Listen More.

Tags: thepatriot, Wedding Singer, Lucius, Boardwalk, Lazlo, Smokey, Bob the Builder, bogey, Enron, Fiddler, Ice Tea, Memento, My Space, Rim Fire, SAAS, Shake ‘n’ Bake, Strange Brew, Trademark, Walker