Author: f3nano

Date: 2025-02-12
AO: horizon-ao
Q: sticks
PAX: SPINAL TAP
FNGs: None
COUNT: 2
WARMUP: walk to SPINAL TAP house
THE THANG:
Shovel SPINAL TAP sidewalk and driveway
Shovel Magoo sidewalk and driveway
MARY: walk back to car
ANNOUNCEMENTS: Shovel your sidewalks and avoid fines
COT: Find the meditation in snow shoveling

Tags: horizon-ao, SPINAL TAP

Date: 2025-02-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA
FNGs: None
COUNT: 2
WARMUP:
SSH IC
Side shuffle mosey
Imperial Walker Squats IC
FW mosey
Mountain climbers IC
Kareoke mosey
Plank jacks IC
backward mosey

THE THANG:
1 pax “stroll with” (toss) sandy 150 ft then run back with sandy on your shoulders. Other pax do AMRAP of below exercises – 1 exercise per “stroll”

Squats
BBS
Merkins
Calf raises
Imperial Walker Squats
LBC

MARY:
20 Reverse crunch SC
10 American Hammer IC
50 LBC SC

ANNOUNCEMENTS: toy drive + beatdown tomorrow at Hoya Paxa

COT: be kind

Tags: potomac-rising, RA

Date: 2025-02-06
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Pigeon, Cannoli
FNGs: None
COUNT: 5
WARMUP:
– Side Straddle Hop (SSH) x 25 IC
– Swingbillies x15 IC
– Shoulder Taps x10 IC
– Plank-Jacks x10 IC
– Mountain Climbers x 10 IC
– Michael Phelps x10 IC
– Hairy Rockets x15 IC
– Frankenstein x 10 each direction
– Cherry Pickers x 15 IC
– Windmills x 10 IC
– Stretching

THE THANG:
Dora and Diego going up and down the escalators
Pair up, one does the following while other runs to the end of the parking lot and back: 1. Merkins x 75
2. Bicep Curls x 75
3. Overhead Presses x 75
4. Bend over Rows x 75
5. Squats x 75

Second round with 50 reps

MARY:
– Reverse Crunches
– Dolly
– The pinguins
– X Factor
– Flutters
– Plank-o-Rama

ANNOUNCEMENTS:
– SuperBowl at Cannoli’s

COT:

Tags: freestate, Horshack, Winston, Pigeon, Cannoli

Date: 2025-02-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Sherpa, RA, Promoter
FNGs: None
COUNT: 4
WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers
20 Should taps
15 SSH IC
10 high knees IC
5 Mountain Climbers IC
10 Shoulder taps IC

THE THANG:
Roll the die

1
13 original colony merkin thrusters SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia

2
Continental mosey

3
27 amendment plank crunches SC

4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC

5
50 state SSH SC

6
15 federal department squats

Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General

MARY:
15 Freddie Mercury IC
10 flutter long slow IC
10 flutter short fast IC
20 reverse crunch IC

ANNOUNCEMENTS: Buy Super Bowl squares

COT: be kind

Tags: potomac-rising, Sherpa, RA, Promoter

Date: 2025-02-11
AO: atlantis
Q: Hammerhead
PAX: Hammer, True North, Smokee
FNGs: None
COUNT: 4
WARMUP:

DQs
CPs
GMs
Snowboarders
SSHs
Ground Tappers
Side to Side Shuffle Shuffle Tap
Highknees

The Thang: The modified Murph
1-mile run
100 Australian push-ups (alt. Pullups)
200 push-ups
300 air squats
1- mile run
Mary:
Single Double Triple Tap Freddy Merks
Stimulated rope climber

CoT:
HARD WORK

“Its a differentiator, yes. But only unto ourselves, not for comparisons with others (because thats trifling). We aim to work harder than we did the last time, in order to improve ourselves.

https://thegrowtheq.com/hard-work-is-necessary-it-is-not-sufficient/

Tags: atlantis, Hammer, True North, Smokee