Author: f3nano

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hamilton Merkins and short term goals

Date: 2025-02-03
AO: hamilton
Q: Gherkin
PAX: Legacy, Hobbyhorse, Jag
FNGs: None
COUNT: 4

WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai

THE THANG
45 Seconds of exercise,
15 seconds of rest
1 min break after each set of 11
1 Merkins
2 Coupon Squats
3 Hand Release Merkins
4 Lunges – left leg
5 Staggered Merkins
6 Lunges – right leg
7 No Cheat Merkin
8 Mucho Leggo
9 Merkin & Rotation
10 Squat Jumps
11 Derkins
1 Min Rest
12 Curtsy Squat left leg
13 Overhead Press
14 Curtsy squat right leg
15 Chest Press
16 Flutter Kicks
17 Atlas Shrugged
18 American Hammer
19 Thrusters
20 Low Plank
21 Curls
22 Shoulder Taps
1 Min Rest
23 Hand Release Merkins
24 Side Plank – Right
25 Staggered Merkins
26 Side Plank – Left
27 No Cheat Merkins
28 Low plank
29 Derkins
30 World War IIs
31 Merkins
32 Toy Soldiers
33 Burpees

MARY
Flutter Kicks, American Hammer,
LBCs

ANNOUNCEMENTS
• ARC (CSAUP) March 2nd
• Super Bowl squares
• Hoya-Paxa changing to Thursday on 2/13 w/ Toy drive

COT
• We all tend to make long term goals, but don’t always consciously make short term goals. The result can be just floating through weeks and months and next thing we know another year has gone by. • Take time to think about what you want to accomplish and make it happen

Tags: hamilton, Legacy, Hobbyhorse, Jag

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mother-ruck-ing Lake Braddock Loop

Date: 2025-02-02
AO: mother-ruck-ing
Q: Hightower
PAX: Dunder, Monk, Rambler, Peanuts, Sunny, Ashe, Atlas, YNAB, slider, K-Pop FNGs: None
COUNT: 11
WARMUP:
THE THANG:
3.2 mile loop
MARY:
Ring of Fire, each pax lead 10 reps of choice

ANNOUNCEMENTS:
Next Sun Ruck

COT:

Tags: mother-ruck-ing, Dunder, Monk, Rambler, Peanuts, Sunny, Ashe, Atlas, YNAB, slider, K-Pop

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olympus Working out on the line…

Date: 2025-02-01
AO: olympus
Q: Popeyes
PAX: Obadiah, Hightower, Ashe, Walk-on, Sunny, Doodles, F-No, Battleship, Roddick, YNAB FNGs: None
COUNT: 11
WARMUP:
– SSH
– Mosey lap – butt kickers, karaokes, high knees, arm circles, air presses – Cherry pickers with a twist
– Willie Mays hayes
– World’s greatest stretch
– Merkins

THE THANG:
Line up on the goal line and 2 people sprint with bands to the 50.

Everyone else does the following workout where every man leads a 10 count

– shoulder taps – 10 per person
– star jacks – 10 per person
– lbc’s – 10 per person

Overhead claps while walking to the 20 and back
10 burpees

– hands release merkins – 5 per person
– side straddle hops – 5 per person
– WW2 – 5 per person

Moroccan night clubs while walking to the 25 and back
11 burpees

– mountain climbers – 3 per person in cadence
– Bonnie blairs – 3 per person in cadence
– Freddy mercury – 3 per person in cadence

We did some extra calf raises and michael phelps

Then Ultimate.

MARY: Included in the workout
ANNOUNCEMENTS: Superbowl squares, west side book club
COT:
Carrie underwood recently sang America the Beautiful at the recent inauguration. What made it interesting and notable is that the accompanying music did not work. Technical difficulties. Instead of complaining or quitting, she offered to sing it without the music and asked the audience to sing it with her. It turned out to be a very memorable rendition.

Sometimes life throws you for a loop despite all your preparation, practice and expectation. The Q shared his reflections on how 2024 threw his family for a loop in 2024.

When life brings up “technical difficulties” and you don’t know the way forward, there will be other people there with you to sing whatever song you need to sing. Ask them. Sometimes those people are the men of F3.

Tags: olympus, Obadiah, Hightower, Ashe, Walk-on, Sunny, Doodles, F-No, Battleship, Roddick, YNAB