Author: f3nano

Date: 2025-03-01
AO: thesandlot
Q: Hobbyhorse
PAX: Forceps, Trademark, 2 percent
FNGs: None
COUNT: 4
WARMUP: ssh, iw, hb, wmh, wmh, wind, dd, great
THE THANG: swing by balls of furt. Jog the neighborhood with stops for some merkins, squats, ww2, box jumps. Swing by general for some box jumps, dips, and bleacher work. Return MARY: lbc, flutter, dog, donkey
ANNOUNCEMENTS: check channels
COT: try to avoids the ticks that we do that minimize ourselves

Tags: thesandlot, Forceps, Trademark, 2 percent

Date: 2025-03-01
AO: balls-of-fury
Q: Fish Fry
PAX: Legacy, Magoo, Klinger, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: dinking
THE THANG: Balls of fury launched with the beginning of metrological spring MARY: nope
ANNOUNCEMENTS: Get ready because it’s about to be on for outdoor pickleball. COT:

Tags: balls-of-fury, Legacy, Magoo, Klinger, SPINAL TAP

Date: 2025-02-28
AO: ao-the-bullpen
Q: Peloton
PAX: Hostess, Spartan, Trolley, Peloton
FNGs: None
COUNT: 4
WARMUP:
– 22 SSH
– 5 Burpees
– 22 SSH
– 4 Burpees
– 22 SSH
– 3 Burpees
– 22 SSH
– 2 Burpees
– 22 SSH
– 1 Burpee
– Stretch OYO

THE THANG:
Set up 4 cones 10 yards apart
– Perform 10 count of exercise
– Mosey out and back to first cone
– Perform 20 count of exercise
– Mosey out and back to first cone
– Perform 30 count of exercise
– Mosey out and back to first cone
– Perform 40 count of exercise
– Mosey out and back to first cone

Exercise list (from PAX)
– Overhead Press
– Coupon Squats
– Taint Scrapers (kettlebells)
– Curls
– BBSU
– Mountain Climbers (4 count)

MARY:
– 9 SSH
– 1 Burpee
– 7 SSH
– 3 Burpees
– 5 SSH
– 5 Burpees

ANNOUNCEMENTS:
– ARC is Saturday! arc_2025
– Volleyball charity event for the next two sundays https://f3thecapital.slack.com/archives/D07LBKP1FGQ/p1740743237794519 hit up Spartan for more info!

COT:
– shared what was in my head and heart.
– Ended with a prayer to the Holy Spirit

Tags: ao-the-bullpen, Hostess, Spartan, Trolley, Peloton

Date: 2025-02-28
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Firehead, Lumbergh, Sparky_The Farm FNGs: None
COUNT: 6
WARMUP:
SSHs
Michael Phelps
Don Quijotes
Willy Mays Hayes
Imperial Walkers
Mosey

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers
Rockettes

Mosey

Derkins
Dips
Step Ups
Erkins

Mosey

Squats
Peter Parkers
Forward Lunges
Calf raises

Burpees

MARY:
Freddy Mercury
LBCs
Flutter Kicks
Glute Bridges
Plank Hold

ANNOUNCEMENTS:
Ruck on Saturday 700
Qs for next week Infinity, Lumbergh, Running Man

COT:
During the pandemic our house became a classroom, lots of clutter accumulated and for a time it just became the new normal. This year my family and I have been doing a lot of uncluttering, cleaning and home improvements and I have noticed a significant improvement in my stress levels when I am at home, feeling a lot more relaxed and rejuvenated from being in my clean/organized living space.

Tags: thefarm, Infinity, Matthew – Running Man, Firehead, Lumbergh, Sparky_The Farm

Date: 2025-02-28
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Trifecta, Chasqui
FNGs: None
COUNT: 5
WARMUP:

– SSH
– Mountain Climbers
– Willie Mays Hayes

THE THANG:

Dora 1:

– 100 glute bridges
– 200 Bent over rows
– 300 LBCs

Field glory lap!

Dora 2:

– 100 goblet squats
– 200 pull throughs

MARY:

– Flutter kicks
– Penguin taps
– Big boi situps

ANNOUNCEMENTS:

ARC tomorrow!
Vote for your preferred SLT time

COT:

for God gave us a spirit not of fear but of power and love and self-control.

2 Timothy 1:7

Tags: theaerie, Lonestar, Stewie, Trifecta, Chasqui