Author: f3nano

Date: 2024-11-13
AO: ao-the-bullpen
Q: Trolley
PAX: Peloton, Infinity
FNGs: None
COUNT: 3
WARMUP: 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Arm Circles (big and small) each way, 10 WMH, 10 Cherrie pickers, Downward Dog, Cobra Kai, Worlds Greatest Stretch

THE THANG: Toured the infrequently used areas around the bullpens. Moseyed up the hill to field #4, then down the hill to field #1, then up to field #5, and back down to field #2, and finally to the flag pole. Moseyed between stations and did the following exercise: Station 1 = 10 Burpees, 20 Merkins, 30 WW2, 40 Body Weight Squat, 50sec Plank.
Station 2 = 10 Burpees, 20 Diamond Merkins, 30 Calf-Raises, 40 Body Weight Squat, 50sec Plank.
Station 3 = 10 Burpees, 20 Off-Set Merkins (10 each side), 30 WW2, 40 Body Weight Squats, 50sec Plank.
Station 4 = 10 Burpees, 20 Diamond Merkins, 30 Calf-Raises, 40 Body Weight Squat, 50sec Plank. Station 5 = 10 Burpees

MARY: LBC’s
ANNOUNCEMENTS: none
COT: Built upon the CoT from Infinity on Monday at the Farm regarding Veterans Day, thanking Vets and honoring those who have served. Shared the story of my friend and parishioner Col. William (Bill) Mayall who was a Navigator in a B52 during Vietnam and was shot down during the Christmas Bombings. He was captured, tortured, and then transferred to the Hanoi Hilton where he remained as a POW for nearly 100 days. After the war he was selected by the Joint Chief of Staff to lead the retrieval of any remaining POW’s in Vietnam. He is a prayer warrior now, leading a prayer ministry at my church, and reminds us that there are no atheists in foxholes or POW camps. He said to me and my church that you may not have your health, your family, your friends, and be in isolation with threat of death, but you still have God. Rely upon that strength. Concluded with prayer.

Tags: ao-the-bullpen, Peloton, Infinity

Date: 2024-11-13
AO: hoya-paxa
Q: Summit
PAX: Daaa Auditor
FNGs: None
COUNT: 2
WARMUP: (All IC) SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS, Cobra Kai

THE THANG:
– Mosey-1 fast lap
– Tabata Set 1: (20 secs work/10 secs rest) X 8 sets
– Alternate Blockees & Mucho Lego (BB + Jump Squat)
– Mosey-2 fast laps
– Tabata Set 2: (20 secs work/10 secs rest) X 8 sets
– Alternate Coupon Hops & Blockees
– Escalating 4 Corners (with coupons)
– Corner 1: 5 urkins and murder bunny from sideline of field to midfield – Corner 2: 5 urkins, 10 dips and rifle carry to goal line
– Corner 3: 5 urkins, 10 dips, 15 toe taps (IC) and murder bunny to sideline
– Corner 4: 5 urkins, 10 dips, 15 toe taps (IC), 20 goblet squats and then rifle carry to starting point – Mosey-1 fast lap
– Tabata Set 3: (20 secs work/10 secs rest) X 8 sets
– Alternate cactus jump squats & blockees

MARY: American Hammers (with coupons), flutter kicks, LBCs, moment of grounding on crisp, clear morning

ANNOUNCEMENTS: Turkey Trot…check Slack

COT: “All of life is peaks and valleys. Don’t let the peaks get too high and the valleys too low.” – John Wooden

When YHC thinks of Georgetown…he immediately thinks hoops. Quote from the great John Wooden has been important to him in personal journey. Life has mountains and valleys. Sometimes the mountains can be high and the valleys can be low and the descent can be steep. The key is to learn to live in the middle.

Daaa Auditor provided interesting insight that we are too often comparing ourselves and our lives to others’ mountaintop experiences or their projection of it…based on the social media profiles, etc.

Live life, enjoy the mountains…learn from the valleys….celebrate the journey…..teach others and post at hoya-paxa!!

Tags: hoya-paxa, Daaa Auditor

Date: 2024-11-13
AO: potomac-rising
Q: RA
PAX: Sherpa, Tom Pollak, William Savage, Clinic, Pothole, FIFA (F3 The Capital), Tiger Lilly, Baguette, Promoter, Housebear, GQ, Groundskeeper FNGs: 3 Housebear, GQ, Groundskeeper
COUNT: 13
WARMUP:
20 Side straddle hops (Jumping jacks)
20 Torso Twist & Knee
10 Squats
20 Side Lunges
20 Up and Outs
20 High Knees

THE THANG:
10 Squat jump
15 Squat
10 High knees
15 High knee march
10 Curl + press
15 Slow curls
10 Jumping lunge
15 Lunge
5 Burpee
10 Slow Burpees
10 Wall jump
15 Calf raise
Mosey
Repeat it all

MARY:
20 LBCs (Little Baby Crunches)
20 Flutter Kicks (4-count)

COT:
Outta time – listen to people

Tags: potomac-rising, Sherpa, Tom Pollak, William Savage, Clinic, Pothole, FIFA (F3 The Capital), Tiger Lilly, Baguette, Promoter, Housebear, GQ, Groundskeeper

Date: 2024-11-13
AO: thepatriot
Q: Strange Brew
PAX: bogey, CableGuy, Couch Potato, Enron, Hops, Ice Tea, Lucius, Shake ‘n’ Bake, Wedding Singer FNGs: None
COUNT: 10
WARMUP: SS Hop/Imp Walker/M Phelps/ C Picker/ WM Hayes/ D Dog/ C Kai
THE THANG: Split into 2 groups. Complete rounds of exercises in the opposite end zone. The first person competing the set individually completes the exercise for the group. Backwards run to the near end zone and do 10 burpees as a group. R1- 60 coupon press/60 Coupon Squats; R2- 60 mercins/60 coupon lunges; R3- 60 Overhead Press/60 flutter kicks; R4- 60 curls/60 Leg raises; R5 25 Blockees (!)/25 Atlas shrugs MARY: 2 rounds of toy soldiers/mountain climbers
ANNOUNCEMENTS: Turkey trots: 1 F3 affiliated check slack; 1 Lyon Park
COT: Ask for help when you need it. Too often we let stubbornness or pride prevent us from asking for help or receiving help with grace when offered. When you accept help it not only helps you, but very often the person providing help benefits from the good feelings that come from helping others. YHC shared a recent experience where this lesson has hit home and is attempting to apply it in his own life.

Tags: thepatriot, bogey, CableGuy, Couch Potato, Enron, Hops, Ice Tea, Lucius, Shake ‘n’ Bake, Wedding Singer

Date: 2024-11-13
AO: thefarm
Q: Firehead
PAX: Pad Thai, Sparky, Joystick (Orlando), Over Easy
FNGs: None
COUNT: 5
WARM UP

Michael Phelps x 15 cadence
Don Quixotes x 15 cadence
Hillbillies x 20 cadence
Mosey around triangle

THE THANG

SSH – 75 cadence
Alternating Side Squat – 20 cadence
Mountain climber -20 cadence

Bear Crawl to midfield
WWII sit-up- 30 count
Diamond Merkin – 20 count

Dip – 25 count
Erkin – 16 count
Derkin – 20 count

High Knee – to end of field
Plank Jack – 25 cadence
Monkey Humper – 20 cadence

Sprint – field
Wide Arm Merkin – 20 count
Squat – 30 count

MARY
Flutter kicks, V-ups, Susanne Somers, Letters, American Hammers

COT
You have to do planned uncomfortable things so when the unplanned uncomfortable things happen you will be stronger to handle it because you have accustomed yourself to uncomfortable things.

Tags: thefarm, Pad Thai, Sparky, Joystick (Orlando), Over Easy