Author: f3nano

Date: 2024-12-14
AO: thesandlot
Q: Defiance
PAX: Hall Pass, AI, Big Short, Boardwalk, CableGuy, citrus, Hobbyhorse, Klinger, Lazlo, Legacy, DR pax Dogg from Philly/Valley Forge FNGs: None
COUNT: 12
WARMUP: the usual
THE THANG: three rounds of various partner exercises. First set: cardio – Dora style with sprints while partner performed cardio exercises. Second set: hips and core strength – box jumps and squats at the wall of planets. Third set: Upper body – tik tok burpees and merkins while partner holds plank MARY: quick round of V-ups, slow mountain climbers, and American hammers
ANNOUNCEMENTS: Let’s join F3 Philly at their 4th of July beatdown. Sounds like a neat event.
COT: keep working on those hard goals that you continually fail at. Even small progress can be meaningful to an important goal.

Tags: thesandlot, Hall Pass, AI, Big Short, Boardwalk, CableGuy, citrus, Hobbyhorse, Klinger, Lazlo, Legacy, DR pax Dogg from Philly/Valley Forge

Date: 2024-12-11
AO: ao-the-bullpen
Q: Rambler
PAX: Peloton, Crop Duster, Sunny, NOAA
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, WG Stretch, DD, Cherry Pickers
THE THANG: The Pax faced the hard truth – the odds were never in their favor – Rambler’s dice games: Roll Around, To Die For, Snakes-Sevens-Boxcars, Hit & Run. MARY: LBCs, Dead Starfish
ANNOUNCEMENTS: Wreath Cleanup, MABA
COT: Carrying on Doodles message from Saturday at Olympus – remember the importance of continually expressing your love to your family – your 2.0s and M.

Tags: ao-the-bullpen, Peloton, Crop Duster, Sunny, NOAA

Date: 2024-12-14
AO: olympus
Q: Rambler
PAX: Nano, Pop Fly, Popeyes, Doodles, Sunny, Rollingstone, Hightower, Ashe, YNAB, Peanuts, Roddick FNGs: None
COUNT: 12
WARMUP: SSH, WMH, LBAC, OH Press, DD, WG Stretch, Merkin, Mountain Climber
THE THANG: PAX run through the community picking up 7 locally sourced, organically placed coupons. Each pick up includes a thrill seeking set of 7 burpees. Rambler generously served hot cocoa to quell the endless whining – even to the undeserving…cause it’s xmas. PAX returned to the site for some ultimate frisbee. MARY: LBC, Butterfly, Heels to Heaven, WW3
ANNOUNCEMENTS: Jan 10 – Wreath Cleanup – Please help.
COT: If our IR members are showing up – we can all show up to support each other. Take on a challenge next month and pick up a Q – would love to have some new workouts in 2025!

Tags: olympus, Nano, Pop Fly, Popeyes, Doodles, Sunny, Rollingstone, Hightower, Ashe, YNAB, Peanuts, Roddick

Date: 2024-12-13
AO: horizon-ao
Q: Poe
PAX: Attache’, 3 mile, citrus, sticks, vplaxico, Fish Fry, Kodiak FNGs: None
COUNT: 8
WARMUP: SSH, 2 burpees, LBAC, 2 burpees, IW, 2 burpees, Michael Phelps, 2 burpees, cherry pickers, 2 burpees, WMH, 2 burpees, hillbillies, 2 burpees, down dog, 2 burpees, WGS, 2 burpees, something else, 2 burpees (burpee total = 20)

THE THANG: running and exercises while listening for timer to do 1 burpee EMOM for 33 minutes Run to 33rd St hill
Round 1: run 20% of the way up, 10 OH claps, run down
Round 2: run 40% of the way up, 10 OH claps, 15 merkins, run down
Round 3: run 60% of the way up, 10 OH claps, 15 merkins, 20 BB sit ups, run down
Round 4: run 80% of the way up, 10 OH claps, 15 merkins, 20 BB sit ups, 25 squats, run rest of the way up, then down and back to field

MARY: pigeon pose, flutter kicks, LBCs, side plank dips, planks, all while waiting for timer to strike 33

ANNOUNCEMENTS: none

COT: YHC will be 53 this coming week, good time to reflect on how great it is to advance another year. Been incredibly busy lately so ever more important to keep coming out to F3 and especially pausing to invent a new workout every once in awhile.

Tags: horizon-ao, Attache’, 3 mile, citrus, sticks, vplaxico, Fish Fry, Kodiak

Date: 2024-12-13
AO: thefarm
Q: Squatter
PAX: Sparky_The Farm, Firehead, F-No, Infinity
FNGs: None
COUNT: 5
WARMUP:
SSHs IC
Grady Corns IC
Don Quijote IC
Willie Mays Hayes IC
Imperial Walkers IC
Triangle Run

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

100 – Coupon Overhead Press
150 – Coupon Curl
200 – LBCs
200 – Coupon Bent over rows
300 – Coupon Bench Press

MARY:
Rosalitas IC
Penguin Crunches IC
Rope climbers IC
American Hammers
Freddy Mercury

ANNOUNCEMENTS:
Ruck on Saturday 7am

COT:
The opposite of misery isn’t happiness, it’s gratitude. And gratitude is the path to happiness.

Be grateful for your struggles, because within them is the opportunity for growth and meaning.

Tags: thefarm, Sparky_The Farm, Firehead, F-No, Infinity