Author: f3nano

Date: 2025-02-14
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton
FNGs: None
COUNT: 1
WARMUP:
– grab coupon head to the hill

THE THANG:
Climb the Mountain with curls and OHP
– 1 curl – climb to top oh hill with coupon on right shoulder – 1 OHP – descend with coupon on left shoulder
– 2 curls – climb to top oh hill with coupon on right shoulder – 2 OHP – descend with coupon on left shoulder
– 3 curls – climb to top oh hill with coupon on right shoulder – 3 OHP – descend with coupon on left shoulder – …
– …
– 14 curls – climb to top oh hill with coupon on right shoulder – 14 OHP – descend with coupon on left shoulder

MARY:
– grab coupon head back to truck

ANNOUNCEMENTS: check mumblechatter, 2nd, and 3rd F channels

COT: self reflection

Tags: ao-the-bullpen, Peloton

Date: 2025-02-14
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Groundskeeper, Baguette
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 imperial Walker IC
10 jack rabbits SC (5 each side)
8 side to side merkins IC
10 cherry pickers IC

THE THANG:
100’s – cumulatively accrue 100 of each exercise (4 pax posted so 25 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ

In between each exercise one pax chooses their bball shot (high risk, high reward):

3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 1 suicide

Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 suicide

Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ

ANNOUNCEMENTS:
Abominable Ruck Challenge upcoming – check regional slack channel for more details

COT: talked about how quickly rage can be triggered and that it’s something to work on trying to anticipate so you avoid going into hulk mode. My particular example was this last wed night when my soccer game showed immediate signs of being a hard-nosed match and an opponent came at me real aggressively I went hulk and starting playing way harder than I should have. Truly lost control. Got a yellow card. Almost got into 2 fights. Complete and utter silliness. Baguette’s COT suggestion was mediation to understand your triggers better and know when to go into avoidance mode mentally. Good advice that I’ll likely take!

Tags: potomac-rising, RA, Groundskeeper, Baguette

Date: 2025-02-13
AO: freestate
Q: Cannoli
PAX: Pigeon, Mumford, Bachelor
FNGs: None
COUNT: 4
WARMUP: SSHs, Imperial Walkers, Plank Jacks, Shoulder Taps, Mountain Climbers, Merkins, Michael Phelps, Windmills, Cherry Pickers THE THANG:
1) 4 exercises x multiples of 25, 20, 15 and 10: coupon curls, overhead presses, bent over rows, taintscrapers 2) Mosey to front of school
3) 4exercises x multiples of 25, 20, 15 and 10: coupon squats, coupon lunges, high knees (in cadence), stepovers 4) Suicide
5) 5 burpees
MARY:
Freddie Mercuries, dying cockroach, Outlaws, Scissors, Flutters ANNOUNCEMENTS:
COT: Thankful to have this group to provide support and stability given the upending of many lives happening these days. F3 is a source of strength and stability.

Tags: freestate, Pigeon, Mumford, Bachelor

Date: 2025-02-14
AO: sparta
Q: K-Pop
PAX: Nano, Peanuts, NOAA, Pop Fly, Rambler, Obadiah
FNGs: None
COUNT: 7
WARMUP: ssh, phelps, Squats, mossey, worlds greatest
THE THANG:
50 yards and back murder bunny in between
at each 10 yard mark new exercise for 10+ reps
Overhead Press
thrusters
Squats
lunges
curls
burpees
Calf Raises
curls
mtn climbers

mossey to blocks
3x Rounds 10 reps each
box jumps
dips
mericans
mtn climbers

mossey to other blocks
2x Rounds
step ups
mike Tysons
flutter Kicks

mossey back to field

MARY: yes
ANNOUNCEMENTS: arch, Sunday ruck
COT: Quick to listen, open to learn, thoughtful to speak

Tags: sparta, Nano, Peanuts, NOAA, Pop Fly, Rambler, Obadiah

Date: 2025-02-14
AO: thefarm
Q: Squatter
PAX: Infinity, Sparky_The Farm, Lumbergh, Matthew – Running Man FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC
– Triangle mosey

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Merkins
150 – Coupon Overhead Press
200 – Coupon Curl
250 – LBCs
300 – Coupon Bench Press
100 – Goblet Squats

MARY:
– Rosalitas IC
– Penguin Crunches IC
– Rope climbers IC
– American Hammers
– Flutter Kicks

ANNOUNCEMENTS:
Ruck Saturday 0700, Beatdown on Monday 0700

COT:
Reminder to schedule your routine health checkup!

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