Author: f3nano

Date: 2025-02-17
AO: horizon-ao
Q: sticks
PAX: Lazlo, Kodiak, Pepco, Fitz-Hume, Magoo, SPINAL TAP
FNGs: None
COUNT: 7
WARMUP: ssh, washers, wmh, cp, running
THE THANG:
Tabata – 1 minute, 30 seconds rest

Legs – Squats, Thrusters, Lunges

Back – Kettlebell Swings, BentOverRow, Plank

Shoulders – Shoulder Press, Batwings, Straight arm lift

Chest – Chest Press, Dips, Merkins

Arms – Curls, Skull Crushers, Around the World

MARY: LBC, box cutters, FK, Bird dogs
ANNOUNCEMENTS: The Arc
COT: it’s my birthday this past weekend. Glad to make it another year

Tags: horizon-ao, Lazlo, Kodiak, Pepco, Fitz-Hume, Magoo, SPINAL TAP

Date: 2025-02-17
AO: thepatriot
Q: Wedding Singer
PAX: Boardwalk, Hobbyhorse, Strange Brew, Ice Tea, Rim Fire, Maguire, Smokey, Messy FNGs: None
COUNT: 9
WARMUP: SSH, Imperial walkers, hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, WGS

THE THANG: Mosey to courtyard
10 step up IC + 10 dips 3x

Mosey to Knights of Columbus, stopping 3x to do 10 merkins + 10 copperhead squats

Bear Crawl Knights entrance driveway

Pair up. One partner runs backwards / mosey back while other does mountain climbers, then shoulder taps

Big boy sit ups
Side plank leg lifts

Mosey back to field, stopping 2x to do 10 merkins + 10 copperhead squats

MARY: LBCs, Dirty Dogs, Donkey Kick, Bird Dogs, Freddie Mercury, Scissor Kicks, Flutter Kicks, Closing Stretch

ANNOUNCEMENTS: Happy Birthday Messy!

COT: During a walk past Greenbrier Park, YHC recently commented to M that he’s coming up on 5 years with F3. While there was no swooning over the fitness, she commented on how impressed she is by this community of men and constant support and camaraderie. Appreciate all of you (and her) for the things that matter the most.

Tags: thepatriot, Boardwalk, Hobbyhorse, Strange Brew, Ice Tea, Rim Fire, Maguire, Smokey, Messy

Date: 2025-02-17
AO: acropolis
Q: Atlas
PAX: Hightower, Rambler, Peanuts, Crop Duster, Atlas
FNGs: None
COUNT: 5
Warmups:
Body stretch; arms rotation; Willy May says; high knees; SSH

The thang
Start on the end zone line.
Mode of transportation: Duck Walk
After every 10 yards, Perform.
5 burpees
10 hand release merkin
10 lieutenant dan
10 leg raises
10 hills to heaven
Side bear crawl around the middle of the field
MARY: American Hammers; Crunchy frog
ANNOUNCEMENTS: Arc & Hike event
COT: Find inspiration through difficult times

Tags: acropolis, Hightower, Rambler, Peanuts, Crop Duster, Atlas

Date: 2025-02-17
AO: hamilton
Q: bogey
PAX: Legacy, Coxswain, Fitz-Hume, Goldfish, Jag, Flat Tire, Speed Goat FNGs: None
COUNT: 8
WARMUP: 4 corners style in attempt to stay warm – SSH, IW, HB, MNCs, MPs, CPs, WMH, DDog, Kobra Kai

THE THANG: 4 rounds of 3 (4-count) exercises, with various modes of travel between rounds. Round 1
12 Merkins IC
12 Coupon Copperhead Squats IC
12 Blockees
Backpedal to opposite end line, mosey return

Round 2
12 Merkin Jacks IC
12 Imperial Squat Walkers IC
12 Blockees
Mosey to opposite end line
Bearcrawl to mid field, mosey to return

Round 3
12 Knerkins/Chuck Norris IC
12 Monkey Humpers IC
12 Blockees
Backpedal to opposite end line, mosey to mid field
Bearcrawl back to start

Round 4
12 T Merkins IC
12 Coupon Copperhead Squats IC
12 Blockees
Lt Get-Ups (2 lunges + prisoner get-up) to midfield
Mosey return

Batwings – keeping arms up until Recover
20x LBACs IC forward, 1x 10-ct
20x LBACs IC reverse, 1x 10-ct
20x Seal Claps IC, 1x 10-ct
20x Overhead Claps IC, 1x 10-ct
Recover

MARY: 50x flutter kicks IC, 20x Toy Soldiers IC

ANNOUNCEMENTS: ARC, announcements channel

COT: In this life there are many negative influences bringing people down, including social media, marketing campaigns, etc. YHC encouraged the PAX to pay closer attention to those around them, and to find small yet meaningful ways to bring joy to those around them. One easy way is to give people words of encouragement. These are small and easy gestures that can have profoundly positive impacts on people’s lives. YHC thanked the HIMs for joining him on this windy day. Great work, men!

Tags: hamilton, Legacy, Coxswain, Fitz-Hume, Goldfish, Jag, Flat Tire, Speed Goat

Date: 2025-02-17
AO: thefarm
Q: Infinity
PAX: Lumbergh, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 4

WarmUp: SSH, Beet Pickers, WMHs, Michael Phelps, IWs, World’s Greatest Stretch, and Mosey.

The Thang: Presidents Day trivia! The Q asked the following questions throughout the workout in between exercises, performing five penalty burpees for each wrong answer.

1. Who was the first president to live in the White House? (Answer: John Adams) – (5 Burpees if incorrect answer given)
– 20 Toe Tappers, IC
– 20 Derkins
– 30m Walking Lunges

1. Which President officially named the presidents’ residence the White House? (Answer: Theodore Roosevelt) – (5 Burpees if incorrect answer given)
– 15 Bonnie Blairs
– 20 Merkins
– 30m Bear Crawl

1. Who was the first president to be born a US citizen? (Answer: Martin Van Buren; also acceptable: 8th President) – (5 Burpees if incorrect answer given)
– 15 Jump Squats
– 20 CDDs
– 60m Sprint

1. How many children did George Washington have? (Answer: none of his own but he had two step-children) – (5 Burpees if incorrect answer given)
– 20 Step Ups
– 30m Crab Walk

1. Which president spent the shortest time in office? (Answer: William Henry Harrison) – (5 Burpees if incorrect answer given)
– 10 Peter Parker Push-ups
– 30m Reverse Walking Lunges

1. Which state has produced the most US presidents? (Answer: Virginia) a. BONUS: How many presidents came from Virginia? (Answer: Eight) – (5 Burpees if incorrect answer given)
– 12 No Surrenders
– 60m Sprint

1. Who was the US president when the Apollo 11 astronauts landed on the moon? (Answer: Richard Nixon) – (5 Burpees if incorrect answer given)
– 30 T-Claps, IC
– 60m Sprint

1. Which president was a nuclear engineer in the Navy? (Answer: Jimmy Carter) – (5 Burpees if incorrect answer given)
– 15 Copperhead Squats
– 60m Sprint

1. Which president was known by the Secret Service code name “Rawhide?” (Hint: His First Lady’s code name was “Rainbow.”) (Answer: Ronald Reagan) – (5 Burpees if incorrect answer given)
– 20 CDDs
– 60m Sprint

1. Who was the first president to leave the office and return to serve a second term four years later? (Answer: Grover Cleveland) – (5 Burpees if incorrect answer given)
– 15 Bulgarian Split Squats, each leg

Announcements: Wednesday Q is Running Man, Lumbergh Friday.

CoT: Inspiring quotes from presidents:
– “It is amazing what you can accomplish if you do not care who gets the credit” – Harry S. Truman – “Live simply, love generously, care deeply, speak kindly.” -Ronald Reagan
– “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ― Theodore Roosevelt

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