Author: f3nano

Date: 2025-02-20
AO: hoya-paxa
Q: Hobbyhorse
PAX: Daaa Auditor, Goldfish, Summit, Gherkin, Pinch
FNGs: 1 Pinch
COUNT: 6
WARMUP: HIMs exercised freedom to lead while the Q lollygagged. Q did an insufficient number of penalty burpees. Proceeded with rve, wmh, dd, great stretch. THE THANG: series of travel movements with one exercise at each end: Jog to 100 yd line. 20 merkin jog back for 20 ww2
Karaoke to 75 20 merkin karaoke back 20 ww2
Backwards jog to 50 20 merkin backwards back 20ww2
Bear crawl to 25 20 merkin jog back 20 ww2
Lap
Repeat but substitute exercises with 10 tempo squat and 30 lbc
Repeat but substitute exercises with 5 no surrender and 35 single count flutter (17 in cadence)

MARY: last iteration of flutters, dog, donkey
ANNOUNCEMENTS: ruck next Saturday
COT: organizations can die or thrive. But there is also a middle ground where they shrink but survive thru a lull. If you can help keep the lights on, you can make the difference to keep them alive to thrive another day. So be like Daaa Auditor and help keep the lights on. And welcome to Pinch.

Tags: hoya-paxa, Daaa Auditor, Goldfish, Summit, Gherkin, Pinch

Date: 2025-02-19
AO: thefarm
Q: Matthew – Running Man
PAX: Squatter, Firehead, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
Willy Mays Hayes
Don Quixotes
SSHs
Arm circles

THE THANG:
Dora-style 4 minutes each
Mosey/squats
Bear crawl/commandos
Walking lunges/dips
Long jumps/erkins
Mosey/glute bridges

MARY:
Flutter kicks
Big boy situps
Rosalitas
American hammers
Parachuters

ANNOUNCEMENTS:
Lumbergh has the q on Friday if he’s feeling well. Get better!

COT:
My cousin who is roughly my age was just diagnosed with ALS, and has about one year to live. I’m praying for him and his family, and also evaluating my life – am I the person I want to be? Today is the day to change my habits and be the man God wants me to be.

Tags: thefarm, Squatter, Firehead, Sparky_The Farm

Date: 2025-02-19
AO: compound
Q: Popeyes
PAX: Hightower, Gherkin, Rambler, citrus, Yardbird, Atlas, Battleship, Skidoos FNGs: None
COUNT: 9
WARMUP: SSH while waiting for Rambler, mosey, michael phelps, merkins, cherry pickers, world’s greatest stretch (long edition), down dog, etc THE THANG:
Stations:
1. Overhead press with coupon
2. Mountain climbers with sliders
3. 40 lb weighted squats
4. light jump rope
5. Around the worlds with 30lb weight
6. Weighted jump rope
7. Pullups
8. 2 men on the band run

3 rounds of the above with the below interspersed
– Lap of finger touches
– Lap of sprinting and recovery

MARY: No time
ANNOUNCEMENTS: AT hike, ARC, HT’s Burden Q on 3/1. Prayers for the passing of Michael’s son and praise for Atlas’ presentation at work COT:
– Pursue your wife
– Remember how you did it when you were young
– Don’t replace effort with comfort
– Do something nice this week for your spouse
– Hopefully, this leads to appreciation and intimacy (not just physical but mental, emotional, spiritual)
– Our wives are valued and there may be other pursuers so do your job and get there first

Tags: compound, Hightower, Gherkin, Rambler, citrus, Yardbird, Atlas, Battleship, Skidoos

Date: 2025-02-19
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Tom Pollak, Tiger Lilly
FNGs: None
COUNT: 4
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
Mosey

THE THANG:
Partner up, one does “stay” exercise, other does “go” exercise

Circuit 1:
Exercise 1 – Stay: merkins; Go: bear crawl + crawl bear ~20ft Exercise 2 – Stay: supine pushup; Go: side shuffle ~40ft
Exercise 3 – St.ay: burpee; Go: high knee march ~40ft

Mosey

Circuit 2:
Exercise 1 – Stay: diamond merkins; Go: karaoke mosey ~40ft
Exercise 2 – Stay: superman hold; Go: backward mosey ~40ft
Exercise 3 – Stay: wide merkins; Go: bear crawl + crawl bear ~20ft

Mosey

Repeat circuits 1 & 2

MARY:
Freddy Mercuries – 20 IC
Flutter Kicks, 10 low/10 high IC
American Hammers – 10 IC
Pushup and plank burnout

COT:
On Valentine’s day, got to visit an elderly care home for an event we call Valentine’s Day of Compassion. Encouraging the crew to reimagine what love is and go out there and express it to people who need it.

Tags: potomac-rising, FIFA (F3 The Capital), Tom Pollak, Tiger Lilly

Date: 2025-02-19
AO: thepatriot
Q: Booking
PAX: CableGuy, Boardwalk, Strange Brew, Short Rib, Rim Fire
FNGs: None
COUNT: 6

WARMUP: SSH Imperial Walkers Hill Billie’s Michael Phelps Windmills WM Hayes Cherry Pickers Down Dog Worlds Greatest Stretch THE THANG:

Coupons on the goal line 20x/each:
OH press
Curls
Squats
Low rows
Calf raises

Rifle carry to opposite goal line
20x/each:
Atlas shrugs
Squats
Swings
Chest press
Leg lifts

Sprint to opposite goal line for 20 ww1
Bear crawl to 25- 20 merkins
Bear crawl to 50- 20 shoulder taps
Lunge walk to 25- 20 mountain climbers
Lunge walk to goal line and 20x each

OH press
Curls
Low rows
Squats
Calf raises

Farmer carry coupon back to goal line and 20x/each:

Atlas shrugs
Low rows
Squats
Chest press
Calf raises Farmer carry

Backpedal to opposite goal line for 20 big bois

Bear crawl to 25/ 20 shoulder taps
Bear crawl to 50/ 20 mountain climbers
Lunge walk to 25/ 20 OH claps
Lunge walk to goal line- finish with 10 blockies

MARY: flutter kicks, LBC, toy soldiers, penguin crunches, dirty dogs, donkey kicks ANNOUNCEMENTS: ARC coming soon check slack for details
COT: we have 2 ears/ 1 mouth.. practice listening twice as much as we talk and offer advice

Tags: thepatriot, CableGuy, Boardwalk, Strange Brew, Short Rib, Rim Fire