Author: f3nano

Date: 2025-11-21
AO: horizon-ao
Q: Fish Fry
PAX: sticks, Disco, Kodiak, 3 mile, Kombucha
FNGs: None
COUNT: 6
WARMUP: SSH, Mary Lou Rettons, WMH, Copper Head Squats
THE THANG:
A 3 person Dora with changeovers timed by 80s music. Emphasis on proper form over reps

Bleachers Blocks
Step Ups Block Jumps
Dips Tricep Extensions
Supermans Bent Over Rows
Foot Release Squats Milk Maids
Derkins Overhead Press
Break Dancers Shoulder Taps
Yerkins Skull Crushers
Calf Raises Curls

MARY: Cupid Shuffle ab challenge

ANNOUNCEMENTS: Flag football, Jennifer Bush Lawson race Saturday, Arlington Turkey Trot Thursday

COT: As I’ve gotten older and can’t keep up with the whipper snappers in terms of reps or speed, I’ve started to focus more on form in exercise to get more out of what I actually can do. I’ve been doing the same in my private life saying no to more things and trying to be locked in on the things I can do.

Tags: horizon-ao, sticks, Disco, Kodiak, 3 mile, Kombucha

Date: 2025-11-17
AO: acropolis
Q: Peanuts
PAX: Doodles, Drano, Wild thing, Crop Duster, Rambler, Sunny FNGs: None
COUNT: 7
WARMUP: Yeah, Yeah
THE THANG: split into 2 groups. Did sidelines followed by some down field work. MARY: no, sarah
ANNOUNCEMENTS: text pop fly
COT: get outside your comfort zone to enjoy the happiness of others

Tags: acropolis, Doodles, Drano, Wild thing, Crop Duster, Rambler, Sunny

Date: 2025-11-21
AO: thepatriot
Q: Bob the Builder
PAX: Shake ‘n’ Bake, Smokey, Jag, Hops, NASCAR, Big Short, Rim Fire, Lazlo, Memento FNGs: None
COUNT: 10
WARMUP: Standard

THE THANG:
5 Rounds. Each Round is 5 Minutes. OYO
– 100 yard Run (to opposite goal line)
– Coupon Station Work
– 100 yard run (return to start)
– Goal Line Station Work
– 20 reps of specified exercise
– Advance 20 yards using with specified movement
– Repeat until 5 minute timer ends. See how far downfield you can get.

Round 1 (5 Minutes)
• Coupon Station: 20 Blockees
• Goal Line Station: 20 Merkins / 20-yards of Lunge Walk (repeat)

Round 2 (5 Minutes)
• Coupon Station: 20 Thrusters
• Goal Line Station: 20 Air Squats / 20-yards of Bear Crawl (repeat)

Round 3 (5 Minutes)
• Coupon Station: 20 Overhead Presses
• Goal Line Station: 20 WWII Sit Ups / 20-yards of Crawl Bear (repeat)

Round 4 (5 Minutes)
• Coupon Station: 20 Coupon Squats
• Goal Line Station: 20 Flutter Kicks IC / 20-yards of Broad Jumps (repeat)

Round 5 (5 Minutes)
• Coupon Station: 50 Coupon Curls then Rifle Carry straight to Goal Line • Goal Line Station: 5 Blockees / 20-yards of Murder Bunnies (repeat)

MARY: None

ANNOUNCEMENTS: None

COT: YHC shared about a challenging extended family relationship that’s been a recurring source of frustration. After reframing the situation as spiritual resistance training, things have genuinely improved. Just like F3, growth comes through discomfort. Those hard interactions can be seen as workouts God puts in front of us to strengthen our ability to love our neighbors. With Thanksgiving coming up, better start practicing now!

Tags: thepatriot, Shake ‘n’ Bake, Smokey, Jag, Hops, NASCAR, Big Short, Rim Fire, Lazlo, Memento

Date: 2025-11-20
AO: ao-the-bullpen
Q: Peloton
PAX: Peanuts, Trolley, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSHH
– Imperial Walkers
– Willy Mays Hayes
– Stretch OYO
THE THANG:
Used my sons made up workout for this morning
– 20 merkins
– 20 BBSU
– 20 scissor kicks (4 ct)
– 10 squats
– 10 American Hammers (4 ct)
– 10 minute run
Perform twice

COT:
Talked about emotional presence

Tags: ao-the-bullpen, Peanuts, Trolley, Peloton

Date: 2025-11-20
AO: hoya-paxa
Q: FIFA (F3 The Capital)
PAX: Gherkin, Trademark, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:

Line up on end line
15 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 10 thrusters SC OYO

12 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 15 merkins SC OYO

20 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 12 squat jumps SC OYO

8 burpees OMQ
Sprint to 30 yd line and back
6 burpees SC OYO

Mosey the blacktop

12 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 8 thrusters SC OYO

10 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 12 merkins SC OYO

15 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 8 squat jumps SC OYO

6 burpees OMQ
Sprint to 30 yd line and back
4 burpees SC OYO

Mosey the blacktop

10 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 8 thrusters SC OYO

8 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 10 merkins SC OYO

12 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 6 squat jumps SC OYO

4 burpees OMQ
Sprint to 30 yd line and back
3 burpees SC OYO

MARY:
15 LBCs IC
15 scissors IC
15 BBS SC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Nathaniel Kronisch memorial workout at potomac-rising 11/26 at 7a. All family members welcome. We’ll play some football, intersperse some exercises, enjoy some food/drink, and remember Nathaniel.

Dec 6 at compound there will be a holiday bowl. More info to be shared.

COT:
One of the dad’s from my son’s baseball team passed from a heart attack last week. Today my wife and I are taking our son to the service. This is his first exposure to the sadness life can sometimes throw our way. We think he’s ready to learn that sometimes you have to deal with tragedy. But gentleman, please take care of yourselves. Be healthy. Be active. Eat right. Get the tests you’ve been putting off. Tell the people you love that you love them.

Tags: hoya-paxa, Gherkin, Trademark, Hobbyhorse