Author: f3nano

Date: 2025-02-07
AO: sparta
Q: Atlas
PAX: K-Pop, Nano, Obadiah, Ashe, Peanuts, Blue Steel, Rambler FNGs: None
COUNT: 8
WARMUP: hard merkins, WMH, motivators, body twists
THE THANG: cycle through 5 stations. Each station had 20 reps. Squats, Merkins, triceps, situps, jacks. MARY: motivators
ANNOUNCEMENTS: arc, squares, Georgetown launch and toys
COT: find time to bring scripture into time with your family. Look for an area of your life where God can help and guide you/lead you.

Tags: sparta, K-Pop, Nano, Obadiah, Ashe, Peanuts, Blue Steel, Rambler

Date: 2025-02-06
AO: olympus
Q: Atlas
PAX: Peanuts, Hightower, Nano, Rambler, Doodles
FNGs: None
COUNT: 6
WARMUP: WMH, progressive jumps 5 through 1
THE THANG: 5 rounds of 10 kraken burpees, 20 scoop squat, 30 monkey humpers, 40 LBCs, 50 ssh. Bear crawls between a couple rounds. Ended with progressive jumps 10 through 1. MARY: included within the thang
ANNOUNCEMENTS: arc, squares.
COT: keeping faith through uncertain times

Tags: olympus, Peanuts, Hightower, Nano, Rambler, Doodles

Date: 2025-02-05
AO: thefarm
Q: Sparky_The Farm , Squatter, Pad Thai, Lumbergh
PAX: Squatter, Pad Thai, Lumbergh
FNGs: None
COUNT: 4
WARMUP: ssh, Don Quixote’s, Michael Phelps, neck rolls, short moxie THE THANG:
We rotated Q as scheduled Q was under the weather. We had stations at every corner of the soccer field 40 merkins
Ring of fire burpees and T claps
SSH, shoulder taps, squats
Run around the field
60 count around wall sits, low planks, squat stretch
Derkins, dips, step ups, derkins

MARY:
Penguin crunches
Lbc
Rosalitas
Superman 60 count
ANNOUNCEMENTS:
Running Man has Q on Friday
COT:
Prayer for displaced people. Only 3% of world population lives in a country other than where they were born. Most people want to remain with family and friends. Usually better life desire or trauma make that move away. We pray for those who face trauma and hope they find happiness and kindness.

Tags: thefarm, Squatter, Pad Thai, Lumbergh

Date: 2025-02-05
AO: ao-the-bullpen
Q: Peanuts
PAX: Charles Gluck, Rambler
FNGs: None
COUNT: 3
WARMUP: ssh, DD, wgs
THE THANG: series of exercises while one pax runs to a destination/returns the timer. Featured exercises: oh press, squats, merkins, t clap, situp, triceps, curls, WW3, etc etc MARY: LBC, pp, side plank, flutters, table top stretch
ANNOUNCEMENTS: arc, at hile
COT: practicing restraint during turbulent political times.

Tags: ao-the-bullpen, Charles Gluck, Rambler

Date: 2025-02-05
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, Fitz-Hume, 2 percent, Kodak, meister, Flat Tire, Pepco FNGs: None
COUNT: 9
WARMUP:
SSH x20
5 burpees for 2 percent
IW x10
Hillbilly x10
Arm Circles (and reverse) x10
Don quixote x10
Cherry picker x10
Willie May Hays x10
Down Dog OYO
Worlds greatest stretch R/L

THE THANG:
Mosey to nicer parking lot and circle up for classic F3 deck of cards.

Go around the circle, draw the top card, then do that exercise according to the following rules: Number cards x10
Royals x25
Aces x100

We got through 2 full rounds plus a few more

MARY:
LBCs x50

ANNOUNCEMENTS:
Future service opportunities at Columbia Baptist
Super bowl squares fundraiser
hoya-paxa toy drive, check that channel for more information

COT:
Find ways to make a tangible difference in your community when it seems like we have no control over the bigger picture.

Tags: ignite, Legacy, Popeye, Fitz-Hume, 2 percent, Kodak, meister, Flat Tire, Pepco