Author: f3nano

Date: 2025-01-04
AO: olympus
Q: Peanuts
PAX: Popeyes, Pop Fly, Hightower, Roddick, YNAB, Rollingstone, Ashe, Monk FNGs: None
COUNT: 9
WARMUP: it was challenging to count for the pax this AM due to snow blindness but we managed some SSH; WMH; CP; LBAC; HSS; AB STRETCH; DD; WGS; CK; CP
THE THANG: Team up for Dora. 75 curls; 100 OHP; 125 calf raises; 150 squats; and 175 chest press. Other pax runs to 50 and does 10 burpees. Then we played UF MARY: Nah
ANNOUNCEMENTS: wreath clean up 11 JAN; BURPEE CHALLENGE; ARC 1 MAR
COT: Families are tougher than they should be, but in the end we have no choice; work on it when it’s easy so it’s not impossible when it’s hard.

Tags: olympus, Popeyes, Pop Fly, Hightower, Roddick, YNAB, Rollingstone, Ashe, Monk

Date: 2025-01-04
AO: thesandlot
Q: Maguire
PAX: AI, Boardwalk, CableGuy, citrus, Trademark, Hobbyhorse, Legacy, Klinger, Summit, Forceps, Spud, Mess(y), @doordash FNGs: 1 @doordash
COUNT: 14
WARMUP: Side straddle. Imperial Walkers. Little Bitty. Cherry Pickers. Downward Dog. cobra Kai. 3 burpees in between each.

THE THANG:
Dora. Partner up. 75 merkins. 150 LBC. 100 squats.
Mosey w some 3 Burpees. Go down the back stairs.
Air press. Joe Louis. Calf raises. Occasional 3 burpees.
Mosey up stairs.
Series of dips and step ups on front tables.
Mosey back downstairs. Don’t forget burpees.
Ring of fire 2x of planks and leg raises.
Mosey back up stairs.
Ricky Bobby around the Talledega short track front circle. Burpee and run. Make sure all 14x PAX get to do it twice.

MARY: Flutter. Toy Soldier. American Hammer. Freddie Mercury. LBCs. Thanks CableGuy Summit for suggestions.

ANNOUNCEMENTS: Check channels for trail runs and more.

COT: life presents up and downs. Control what you can control. Hammer, maximize and celebrate the Ups. Mitigate, lesson and support the lows.

Tags: thesandlot, AI, Boardwalk, CableGuy, citrus, Trademark, Hobbyhorse, Legacy, Klinger, Summit, Forceps, Spud, Mess(y), @doordash

Date: 2025-01-02
AO: thehighlands
Q: LTD
PAX: LTD
FNGs: None
COUNT: 1
WARMUP: side straddle hop, imperial hillbilly (new for 2025), vegetable root extractor, burpees, slow lap feeling sorry for myself
THE THANG: 30 merkins, lap, 40 squats, lunges to the goal line, 30 dips, lap, decline merkins, bear crawl to the goal line, diamond merkins, lap, several rounds of dips and pull ups on the playground, lap MARY: WWIIs, 50 flutter kicks, crunches
ANNOUNCEMENTS: Get well soon!
COT: N/A

Tags: thehighlands, LTD

Date: 2025-01-03
AO: terrapin-station
Q: CableGuy
PAX: Ice Tea, Mulligan, Fitz-Hume, meister, 2 percent, Flipper, Play-Doh, Legacy, Siren FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, AC, WMH, DD, WGS
THE THANG: Escalator punctuated by laps around the field, slightly intensified to 10 Burpees per round. We did bonus burpees after to get to 100: 10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: No time
ANNOUNCEMENTS: Burpee month, AMBAB, ARC on March 1
COT: Here’s to starting 2025 strong – all of you have benefitted from routine – use it to continue strengthening your foundation so you can branch out to building up others … your families, friends, colleagues.

Tags: terrapin-station, Ice Tea, Mulligan, Fitz-Hume, meister, 2 percent, Flipper, Play-Doh, Legacy, Siren

Date: 2025-01-03
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Sherpa, Promoter, Bachelor
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
6 burpees SC
10 windmills IC
10 high knees IC
10 IW IC
Greatest stretch
Stretch what you need

THE THANG:
20 merkins, 1 thruster
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

Short easy 100 ft mosey between each set as rest

MARY:
No time

ANNOUNCEMENTS:
Friday is official
Thirsty third thursdays are on my reminder cal
Fourth Friday runs are on my reminder cal

COT: new year new goals. I have some personal goals I’m really going to be working towards. More sleep, way less drinking. As a group I have goals for us as well and I think you’ll know what I’m gonna say next. I want to grow the MoCo F3 region. RA mentioned Julius West middle and I love that option. We want to offer the benefit of F3, the camaraderie, the fellowship to more men in our area but we need to bring it to them in the form of convenient locations. So I’ll once again ask you to keep it in mind. I’ll keep bringing this up as a topic and also offer my services in any way needed.

Tags: potomac-rising, Sherpa, Promoter, Bachelor