Author: f3nano

Date: 2024-11-11
AO: horizon-ao
Q: Purple Rain
PAX: Disco, citrus, Kodiak, Prestige, 2 percent, Mulligan, Groundhog, Booking FNGs: None
COUNT: 9
WARMUP:
– Willie Mays Hays (10)
– Cherry pickers, (10)
– Imperial walkers,
– Hill billy,
– Little bitty arm,
– Side straddle hop, (20)
– Downward dog
– Upward dog
– World’s greatest stretch,
– Childs pose

THE THANG: Ran about 2.5 miles around the neighborhood and paused to do the following: – Merkens (arms)
– Bobby hurleys (quads)
– Toy soldiers (core/legs)
– Squats (quads)
– Dips (arms)
– WW2, count (core)
– Calf Raise (calf)
– Burpees (arms/quads)
– Plank punch (core)
– Copperhead Squats (quads)
– Plank jack (core/legs)
– Seal clap (rest)
– WW1 snow angels (core)
– Crab toe touch (core)

MARY:
Box cutters
flutter kicks

ANNOUNCEMENTS:
A couple 5ks coming up:
https://www.columbiabaptist.org/race
https://jb-lf.org/5k-and-family-carnival/

COT:
Celebrating my two-year F3 anniversary. Thank you for spurring me on to better fitness and health!

Tags: horizon-ao, Disco, citrus, Kodiak, Prestige, 2 percent, Mulligan, Groundhog, Booking

Date: 2024-11-11
AO: acropolis
Q: Peanuts
PAX: Kool Aid, Rambler, Atlas, Deutschland, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH; WMH; MP; LBAC; DD; CK; WGS; Groin stretch; Ab stretch
THE THANG: ring of fire style workout with each pax counting 10 reps: curls/calf raise/LBC; Ricky Bobby a lap; dips/lunges/flutter kicks; Ricky Bobby a lap; KBS/cactus squats/pickle pointers; Ricky Bobby a lap. Finished up with some hip stretches MARY: no
ANNOUNCEMENTS: F2 at Rudy’s next Thursday; turkey trot on thanksgiving at Olympus.
COT: Transition is hard, particularly for veterans. I’ve seen many more veterans struggle coming back from deployments then have struggled with the deployment itself. Reach out and help those in transition, help them understand their value moving forward.

Tags: acropolis, Kool Aid, Rambler, Atlas, Deutschland, Hightower

Date: 2024-11-11
AO: thepatriot
Q: Gherkin
PAX: CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh FNGs: 1 PlayDoh
COUNT: 13
WARM UP
Elwoods, Imperial Walkers
Willie Mays Hays, Cherry Pickers, World’s Greatest Stretch, Groiners

THE THANG
We alternated roughly 1 minute of running 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. When running, we would line up on the goal line and sprint 40 yards two times (sadly no one managed to hit the 4.4 second target). For the exercises, we rotated through the following about 2.5 times.

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
– Turkey Trot on Thanksgiving
– men’s bible study Tuesday – see iron-sharpens-iron

COT
Thank you to all of our veterans!

Lesson From Philly
• Be proud of who you are, where you come from and what you’ve accomplished- no matter what anyone else thinks.

Tags: thepatriot, CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh

Date: 2024-11-08
AO: ao-the-bullpen
Q: Peloton
PAX: Hostess, Peloton
FNGs: None
COUNT: 2
WARMUP:
Red Solo Cup – Burpees on Cup and Up

THE THANG:
Set up stations between home base and the foul pole (250 ft). Travel between is the Murder Bunny! – 10 Thrusters
– 25 Taint Scrapers
– 10 Blockees
– 25 Curls
– 15 CPRs
Fellowship run
Perform in reverse
Continue until time

MARY:
Hostess lead Mary
– lunched walk between stations
– Different core exercise at each station

ANNOUNCEMENTS:
Grunt (which is now past

COT:
YHC shared his F3 journey regarding empathy. If you care to learn more inquire at future COT.

Tags: ao-the-bullpen, Hostess, Peloton

Date: 2024-11-10
AO: social-distance
Q: Spokes
PAX: Big Short, Wedding Singer
FNGs: None
COUNT: 3

THE THANG: 6 miles

COT: Sometimes you gotta go that way even though we usually go this way.

Tags: social-distance, Big Short, Wedding Singer