Author: f3nano

Date: 2024-11-13
AO: compound
Q: Popeyes
PAX: Hightower, citrus, Big Short, Skidoos, Cactus, Yardbird, Bread Sticks FNGs: None
COUNT: 8
WARMUP: Mosey to underground, SSH, cherry pickers with a twist, down dog, world’s greatest stretch, merkins, arm circles, moroccan night clubs, michael phelps, imperial walkers and hill billies

THE THANG:
Circuit training:
– 2 people sprint
– 1 wall sit
– 2 jump rope stations
– 1 pull up station
– 1 overheard squat with a coupon
– 1 mountain climber with slides
After 1 round, mosey to stop sign in the mosaic

4 rounds

MARY: No time

ANNOUNCEMENTS: 5k at Olympus on Turkey day, 5k at Ignite not on Turkey day
COT: Edward Stanton and Abraham Lincoln were rivals. Abraham Lincoln saw past his rival’s insults to see his redeeming attributes, which helped the union preserve democracy, abolish slavery, and win the civil war. Think of someone you disagree with, dislike or maybe hate. See past that and identify a redeeming quality for the greater good of our society. Practice this and practice loving each other. Our society will be a better place.

Tags: compound, Hightower, citrus, Big Short, Skidoos, Cactus, Yardbird, Bread Sticks

Date: 2024-11-13
AO: horizon-ao
Q: Gherkin
PAX: Attache’, Kodiak, 3 mile, sticks, Purple Rain, SPINAL TAP FNGs: None
COUNT: 7
WARM UP
Elwoods, Imperial Walkers, Hillbillies, Willie Mays Hays, Groiners, World’s Greatest Stretch

THE THANG
We alternated roughly 1 minute of running through the neighborhood with 1 minute of exercises – EXCEPT when the Eagles Fight Song played (who knew that there are extended versions!) we did burpees for the duration and then resumed the pattern. For the exercises, we rotated through the following:

1 Elwoods (like high knees but move the hands with the legs) 2 American Hammers
3 Groiners (Mountain Climbers but bring your foot to the outside of your hand) 4 Lunges
5 Elbow planks (low plank)
6 Shoulder Taps

MARY
Flutter kicks
LBCs

ANNOUNCEMENTS
F3 Turkey trot out in Burke

COT
Lesson From Philly
• Be proud of who you are and where you come from, and don’t let anyone convince you that you shouldn’t be.

Tags: horizon-ao, Attache’, Kodiak, 3 mile, sticks, Purple Rain, SPINAL TAP

Date: 2024-11-13
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
5 sets
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies

Mosey to wall
5 sets
30 second balls to wall
30 second wall sit
Abs
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Stewie, Trifecta

Date: 2024-11-12
AO: softballs
Q: SAAS
PAX: Jenner, Sparky, Ghosted, Old Bay, Big Short, Checkers, Defiance, Bone, 2 percent, Poe FNGs: None
COUNT: 11
WARMUP: nope, in the 40s :cold_face:

THE THANG: :softball:

MARY: your mom said she’d buy us ice cream after the game :icecream:

COT: another winless season, but maybe the real wins were the friends we made along the way :smiling_face_with_3_hearts:

ANNOUNCEMENTS: It’s been a real joy running this team for two seasons. Maybe it didn’t work out entirely like I hoped, but every game had some great moments, and I’ll remember it fondly.

I’m looking for a new Site Q to run the team, if y’all want to keep this going. I’m happy to share all my Google templates, etc, the team pretty much runs itself at this point.

Competition-wise, we’re obviously outclassed, and there’s not a lot of options; there’s no “beginner league”. BUT, on the website I see they’re trying to organize a 35+ “low intensity” league in the spring. So my opinion, if there’s interest, is we submit a roster for that league, and if there’s enough teams, great, and if not, we just hang up our gloves and invade balls-of-fury

F3 PAX 4EVER!!!!

Tags: softballs, Jenner, Sparky, Ghosted, Old Bay, Big Short, Checkers, Defiance, Bone, 2 percent, Poe

Date: 2024-11-12
AO: delphi
Q: Peanuts
PAX: Toolbox, Rocket, NOAA, Sunny, Rambler, K-Pop
FNGs: None
COUNT: 7
WARMUP: SSH; WMH; MP; CP; DD; WGS
THE THANG: Team up. DORA one pax runs down trail and back while other pax performs exercise, rotate and repeat. 100x OH press; 125x calf raises; 150x single arm rows; 175x incline merkins; 200x chest press; 12 laps of lunges.
MARY: finished up with some ring of fire – 10 FKs around and 10x side leg lifts around ANNOUNCEMENTS: Ruthie’s F2; Turkey Trot
COT: thanks for inspiring me. Inspire others.

Tags: delphi, Toolbox, Rocket, NOAA, Sunny, Rambler, K-Pop