Author: f3nano

Date: 2025-02-26
AO: ao-the-bullpen
Q: Peloton
PAX: Peanuts, Crop Duster, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSH
– LBAC FWD
– LBAC BKWD
– SEAL CLAPS
– OH CLAPS
– PRETZELS
THE THANG:
– 1 Curl – Farmer Carry Right Side Up Hill – 1 Chest Press – Farmer Carry Left Side Down Hill
– 2 Curls – Farmer Carry Right Side Up Hill – 2 Chest Press – Farmer Carry Left Side Down Hill – –
– –
– –
– 15 Curls – Farmer Carry Right Side Up Hill – 15 Chest Press – Farmer Carry Left Side Down Hill MARY: Mary-go-round
– Flutter kicks
– WW3 Sit ups
– Gas pumpers
– (i forget this one)
– Sharon Stones
– Captain Thors
ANNOUNCEMENTS:
– ARC – this weekend
– Burden Run at olympus this weekend
COT:
– Spoke of my son’s experience wresting, and how he did not see much success, but he faced it each week, and eventually one his first two matches in his last event of the season.
– Watching him manage through it, never waiving from his goal, and with failure staring him down each week as he saw others all having success.
– it was personally inspiring and a reminder of how simple goals being set along the way can lead to success.

Tags: ao-the-bullpen, Peanuts, Crop Duster, Peloton

Date: 2025-02-26
AO: ignite
Q: Fitz-Hume
PAX: Kodak, bogey, Goldfish, Legacy, Flat Tire, Gandalf, Ice Tea, meister, Pepco, Popeye FNGs: None
COUNT: 11
WARMUP: the usual: SSHs, LBACs, MNs, Seal Claps, Michael Phelps, WMH, DQ, DD, WGS
THE THANG: three rounds running up 29, stopping to do burpees or merkins at each light pole. Some block work between each round MARY: block assisted imperial walkers, block assisted flutter kicks ANNOUNCEMENTS: ARC, come to 2F event even if you don’t ruck
COT: be careful with those around you.

Tags: ignite, Kodak, bogey, Goldfish, Legacy, Flat Tire, Gandalf, Ice Tea, meister, Pepco, Popeye

Date: 2025-02-26
AO: compound
Q: Booking
PAX: Skidoos, SteakUms, Hightower, Poe, Yardbird, Rambler
FNGs: None
COUNT: 7

WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Cherry Pickers, WM Hayes, Down Dog, Worlds Greatest Stretch, Cobra Kai THE THANG:

40 Squats
30 Big Bois
20 Merkins
10 Plank Jacks
Run a lap

40 Calf Raises
30 SSH (I/C)
20 Shoulder Taps
10 Mountain Climbers
Run a lap

Perform above ladder sequence 3x

600 total reps

MARY: Flutter kicks, Freddy Mercuries, LBC, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: ARC this Saturday night, Burden Run this Saturday morning at Olympus
COT: Be the broker of peace at home, work and in life. Help bridge opposing view points to a create a consensus during difficult times.

Tags: compound, Skidoos, SteakUms, Hightower, Poe, Yardbird, Rambler

Date: 2025-02-26
AO: horizon-ao
Q: Disco
PAX: Wing Stop (F3 Naperville), Kodiak, sticks, Attache’, Magoo, SPINAL TAP FNGs: None
COUNT: 7
WARMUP: SSH, M Phelps, WMH, CPicker, d dog/WGS/child’s pose, monkey Humpers, oyo.
THE THANG: Debut Abbey Roads: 1/2 pax cocaine bear crawl across 20 x-walk stripes, other 1/2 runs up and down disco hill. Flapjack. Repeat 3x.

Coupon fun: 50 coupon squats all together.
1/2 Murder bunnies. 1/2 run midfield and back. Flip. 1/2 chest press, 1/2 Yves Poll. Flip. 30 Bat Wings (LBACs, O’head claps, wings) all.
1/2 thrusters.1/2 suicides. flip.
1/2 L arm row. Karaoke. Flip.
1/2 R arm row. Karaoke. Flip.
30 squat jumps.all
MARY: Eaxh One Pick One: body saw, penguin crunch, j lo, shoulder taps, LBCs, flutters, ANNOUNCEMENTS: ARC 3/1.
COT: Horizon Movie Reviews: h/t Lazlo for “Muscle Shoals,” a remarkable documentary of the session players and album producers from a N Alabama town who were the sound of decades of hits from Percy Sledge, Aretha Franklin, Rolling Stones, Allman Brrothers, L Skynyrd, U2. Made a great soundtrack for today’s beatdown too.

Tags: horizon-ao, Wing Stop (F3 Naperville), Kodiak, sticks, Attache’, Magoo, SPINAL TAP

Date: 2025-02-26
AO: thepatriot
Q: Gherkin
PAX: citrus, Lazlo, Boardwalk, Strange Brew, Bob the Builder, Fiddler, Overthrow, Short Rib, Trademark, LaForge, Walker FNGs: None
COUNT: 12
WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
Started off with a quick fellowship lap and then got into the juicy part of the beatdown, 150 burpees with some bear crawls to break things up.

Round 1 (10 burpees)
• 4 burpees,
• Bear Crawl to 20
• 6 Burpees
• Run back to endline

Round 2 (18 Burpees)
• Repeat Round 1
• Crawl Bear to 40
• perform 8 burpees
• Run back to endline

Round 3 (28 Burpees)
• Repeat Round 2
• Crab Walk to far 40
• Perform 10 burpees
• Run back to endline

Round 4 (40 Burpees)
• Repeat Round 3
• Lunge Walk to 20
• Perform 12 burpees
• Run back to endline

Round 5 (54 Burpees)
• Repeat Round 4
• Broad Jump to Goal Line
• Perform 14 burpees
• Run back to endline

Fellowship lap

MARY
Flutter Kicks
American Hammer
JLo, LBCs, dirty donkeys

ANNOUNCEMENTS
• ARC on Saturday at 6pm with 2nd F event open to all starting at 10pm at Columbia Island Marina. For more details, check the… • Announcements channel
– bible study on Monday nights, 7:15 at YHC home. DM me or check iron-sharpens-iron channel.

COT
Gratitude and perspective. As big as our problems may seem, we can get through them. If you’re feeling overwhelmed, please reach out and talk to someone, whether that’s an F3 brother, family or other friends. You’re loved.

Tags: thepatriot, citrus, Lazlo, Boardwalk, Strange Brew, Bob the Builder, Fiddler, Overthrow, Short Rib, Trademark, LaForge, Walker