Author: f3nano

Date: 2024-11-26
AO: delphi
Q: Ashe
PAX: Pop Fly, Rambler, Nano, Peanuts, Sunny, Crop Duster, Obadiah, Blue Steel, Pay down FNGs: 1 Pay down
COUNT: 12
WARMUP: mosey then high knees, windmills, side planks, mountain climbers THE THANG:

3 sprints with partner, mosey back, pushing each other

As a group until at least 3 reach the number and 8 burpees as a group between each round:

85 swings
85 goblet squats
25 man makers
40 decline Tyson merkins

Repeat the 3 sprints/moseys in pairs
MARY: in/outs, mount climbers, don quixotes
ANNOUNCEMENTS: turkey trot and Rudy’s
COT: yes

Tags: delphi, Pop Fly, Rambler, Nano, Peanuts, Sunny, Crop Duster, Obadiah, Blue Steel, Pay down

Date: 2024-11-26
AO: thegeneral
Q: Summit
PAX: Boardwalk, Apples, Robo, Hard Knox, Ice Tea, Spud, citrus, Gherkin, bogey, Anchorman, Coxswain FNGs: None
COUNT: 12
WARMUP: All IC….SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS

THE THANG:
– Ricky Bobby (800M)-fast mosey
– Tabata Set 1 at steps: 20 secs work/10 secs rest X 8 sets – Alternate Box (stair) jumps and toe taps
– 11’s with Extra Credit:
– At end zone….run to 50 YL and back pedal back.
– 10 jump squats at EZ……1 hand release merkin at 50 YL
– 9 jump squats….2 HRM’s, etc. etc. till get to….
– 1 jump squat….10 HRMs
– EC…Q played Piano Man by Billy Joel and The Promised Land by Bruce Springsteen…every time PAX heard harmonica in the song then drop and perform 3 burpees and then resume 11s – Tabata Set 2 at steps: 20 secs work/10 secs rest X 8 sets – Alternate decline shoulder taps from bottom stair & mountain climbers – 7’s: At end zone….bear crawl to 10 YL and back crawl bear back. – 6 WW2 at EZ……1 plank jack at 10 YL
– 5 WW2….2 plank jacks, etc. etc. til get to:
– 1 WW2….6 plank jacks

MARY: IC….Hammers

ANNOUNCEMENTS:
Turkey Trot, 2nd F event on Slack as well as 3rd F fundraiser that Kodiak is organizing…Check Slack for all

COT:
YHC shared personal story of Thanksgiving traditions of running Turkey Trots and sharing expressions of gratitude around Thanksgiving table. In a particularly difficult and dark time…these traditions languished and it became difficult to find things for which to be grateful….yet there were things…in fact there are almost always things.

Encouraged PAX to look for areas to be grateful this season and also to be mindful that holidays can be tough for some folks including our F3 brothers. Keep an eye on each other.

YHC concluded with sharing his gratitude for the HIM of the Capital Region and how quickly they have become an important part of his life and to the PAX for coming out this morning in the rain.

Happy Thanksgiving!

Tags: thegeneral, Boardwalk, Apples, Robo, Hard Knox, Ice Tea, Spud, citrus, Gherkin, bogey, Anchorman, Coxswain

Date: 2024-11-26
AO: freestate
Q: Dungeon Master
PAX: Cannoli, Bluto, Deagle, Pigeon
FNGs: None
COUNT: 5
WARMUP:
• SSH x20 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20, x15
• Forward Lunge X20 OMC, backward lunge X20 OMC, Forward Lunge X20 OMC, backward lunge X20 OMC • Merkins hand-release x20, x15, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th rep… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20, x20
• Dips with alternating feet x20, x20, x15, x12
• Bend-over row (with coupon) x30, x25, x20, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th figure… • Mosey around court 2x, karaokes on long sides

• Overhead press x30, x25, then cleans x20, x15
• Chair-sits x20 IC, x15 IC, x15 IC, x15 IC (passing coupon) • Sliders (plank while dragging coupon from side to side) x20, x15, x15, x12
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure, repeat using 4th figure… • Mosey around court 2x

MARY:
• Leg lift hold x12 IC
• Scissors x10 IC
• Flutters x 10 IC
• LBCs x 20 IC

ANNOUNCEMENTS:
• Gift exchange at Third Thursday Drinks at Inn of Glen Echo, Dec 19, 6:30pm

COT: Thanks for the Fellowship from F3

Tags: freestate, Cannoli, Bluto, Deagle, Pigeon

Date: 2024-11-25
AO: acropolis
Q: Peanuts
PAX: Hightower, Rambler, Obadiah, Hostess, NOAA
FNGs: None
COUNT: 6
WARMUP: SSH; WMH; MP; LBAC; OH Press; HSS; DD; WGS; Fellowship Lap
THE THANG: split into 2 teams. One team on each sideline. Two exercise on each sideline – OH Press and curls vs. lunges and dips. 20 each. Mosey to other side and complete the other side. Rinse and repeat but add 5 reps each time. Tried to get to 50 – didn’t make it and the music died. MARY: pickle pointers; Jane Fondas; flutter kicks; Sharon stones ANNOUNCEMENTS: Turkey trot again next year; go to Rudy’s house on 05 Dec COT: I am grateful.

Tags: acropolis, Hightower, Rambler, Obadiah, Hostess, NOAA

Date: 2024-11-25
AO: horizon-ao
Q: Kodiak
PAX: Magoo, Classified, Disco, 2 percent, sticks, Mulligan, Attache’, SPINAL TAP, Purple Rain FNGs: None
COUNT: 10
WARMUP: SSH, IW, MP, WMH, CP, DD, Stretching, fellowship lap to Coupons
THE THANG: Line up with coupon on the endline and perform the following exercises: Burpees (5)
Murder bunny to 18
Curls (10)
Carry to the 50
Squats (15)
Carry to the far 18
Overhead press (15)
Bear crawl to end line
Merkins (20)
Return to Coupon
Around the world (6 each way)
Carry to 50
Thrusters (15)
Rifle to 18
Chest press (15)
Carry to end line
Repeat three times with a lap in between
MARY: LBCs, punches, penguin crunch, bird dogs
ANNOUNCEMENTS: Wednesday 7am Start; Friday 7am start, including F3 soccer. 2.0 attendance encouraged.
COT: Try going around your Thanksgiving table and have every say what they’re thankful for.

Tags: horizon-ao, Magoo, Classified, Disco, 2 percent, sticks, Mulligan, Attache’, SPINAL TAP, Purple Rain