Author: f3nano

Date: 2024-11-06
AO: thefarm
Q: Pad Thai
PAX: F-No, Firehead, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
• Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” x 10 small (transition: “make them bigger” )
x 10 big
• praying Frog Squat-stretch: Squat down, Elbows inside of knees, then raise hips up and stretch out hamstrings, down to squat again x 15: Starting positions, Move into “Up” On my down (hold up until “down”) end with Recover
• Hip/leg openers—lift your knee up so your leg is at a 90 deg angle then keeping your leg out rotate out. Other leg. Repeat (bonus to include fast feet in between each leg) • Inchworms x12
• Willy mays hays
• Side straddle hops until hit 2 min (50 total)
• Mosey around the triangle (warm up jog)
THE THANG:
Please modify to your ability. Monitor intensity based on the intervals. Mosey on over to the middle of field by cones.

Part 1: 40 sec on 20 sec rest (together with app timer)
⁃ U: high plank to low plank and then back up. Alternate which arm you put down first ⁃ U: tricep dips
⁃ Sprints: back and forth between cones.
⁃ L: squats
⁃ L: broad jumps 2 forward, turn 2 back
Repeat 2 times

Part 2: Sprints and Breaks
•Mosey across field and back
• 30 sec sprints between cones
Repeat

Round 3:

⁃ U: pushups x23
⁃ U: IYT (Superman with arms in I position, T, Y. Keep rotating through until time) 40 second timer

MARY:
Cool Down/Mary
• C: WW1 23x
• C: V to I (5 to 1 in roman numerals) sit-ups, lift legs and arms into a V and then crunch up to as close making an I as you can. Like 50, give or take 38. • American hammers x25
• LBCs x23
ANNOUNCEMENTS:
Q Friday: Firehead

Grunt happening Saturday
COT: Prayer for the nation as we have heard most of the election results.

Tags: thefarm, F-No, Firehead, Sparky_The Farm

Date: 2024-11-06
AO: thepatriot
Q: Boardwalk
PAX: Big Short, Bone, CableGuy, citrus, Ice Tea, Lazlo, Prestige, Strange Brew, Smokey, Wedding Singer, @eron, @couchpotatoe FNGs: None
COUNT: 13

WARMUP: SSH; WM; WMH; CP; MP; AC; DD; CK; Lap

THE THANG:

Rd1: 10 Blockees; 20 Shoulder Press; 30 Curls; 200 Meter – Mosey turn, sprint the straight; 10 Burpees; 20 Merkins; 30 Shoulder Taps; 200 Meter – Mosey turn, Backwards sprint straight

Rd2: 10 Thrusters; 20 Coupon Squats; 30 Coupon CR; 200 Meter – Mosey turn, sprint the straight; 10 Star Jumps; 20 Squats; 30 CR; 200 Meter – Mosey turn, Backwards sprint straight

Rd3: 10 WWIIIS; 20 Coupon Swing; 30 Coupon Flutter Ks ; 200 Meter – Mosey turn, Karaoke the straight; 10 Big boys; 20 V-ups; 30 Flutter Ks; 200 Meter – Mosey turn, Karaoke straight

Rd4: 10 Atlas Shrugs; 20 Coupon Lunges; 30 Coupon Plank Jacks; 200 Meter – Mosey turn, Backwards sprint the straight; 10 HR Merkins; 20 Lunges; 30 LBCs; 200 Meter – Mosey turn, sprint straight

MARY: DD; CK

ANNOUNCEMENTS: 9/9 The Grunt – be there!

COT: In life, like politics, you can either choose to be driven by hope or fear. Hope moves you forward and fear holds you back. Choose to see hope whatever the circumstances.

Tags: thepatriot, Big Short, Bone, CableGuy, citrus, Ice Tea, Lazlo, Prestige, Strange Brew, Smokey, Wedding Singer, @eron, @couchpotatoe

Date: 2024-11-06
AO: theaerie
Q: Chasqui
PAX: Rocketman, Stewie, Lonestar, Trifecta, D6, Motorboat
FNGs: None
COUNT: 7

WARMUP:
Michael Phelps
Bat Wings
Side straddle hops
Imperial walkers
Cherry pickers
Mosey

THE THANG:
Curls 50yd x2
Rifle 50yd x2
Overhead press 50 yd
Suitcase carry 50yd
Baby carry 50yd
Murder bunnies
Kettlebell swings
Rows L/R
Bear crawl 50yd
Lunges 50 yd
Big boy sit ups w/coupon option
American hammer w/coupon option
Merkins w/shoulder taps

PAX mix
Thor big boy sit-ups
30yd suicides
Squats
Box cutters
Motivators
Merkins + claps x2 -clockwise- 2 rounds

MARY/ANNOUNCEMENTS:
Mix stretching OYO
Grunt – Saturday morning 11/9
Turkey Food Ruck – Thanksgiving week 11/25
5K Turkey Trot – Burke – 11/28 morning

COT:
Hope – never give up hope, challenge your obstacles and get over any mental/physical block.

Tags: theaerie, Rocketman, Stewie, Lonestar, Trifecta, D6, Motorboat

Date: 2024-11-06
AO: ignite
Q: Popeye
PAX: 2 percent, AI, Goldfish, Hobbyhorse, Kodak, meister, Yodel FNGs: None
COUNT: 8

WARMUP: SSH, imperial walker, hillbilly, WMH, Don Quixote, down dog, world’s greatest

THE THANG: JG style run along Four Mile Run and back on W&OD Trail. Merkins, lunges, squats along the way.

MARY: Mary by committee, with an impressive range of exercises represented.

ANNOUNCEMENTS: Grunt, 5k at Ignite, new Tuckahoe AO

COT: Prayer for our country.

Tags: ignite, 2 percent, AI, Goldfish, Hobbyhorse, Kodak, meister, Yodel

Date: 2024-11-06
AO: ao-the-bullpen
Q: Infinity
PAX: Peloton
FNGs: None
COUNT: 2
WarmUp: SSH, Grass Grabbers, Willie Mays Hayes, Don Quixotes, Michael Phelps, LBACs with leg raised, and wall sit while passing a 20-lbs medicine ball back and forth for 60 passes.

The Thang: Coupon Indian Run
Run around the AO in a line. Lead person carries a 20-lbs medicine ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform the following: – 20 Merkins/Diamond Merkins/Peter Parkers
– 20 Air Squats/Copperhead Squats/Fwd/Rev Lunges
– 20 CDDs/Raise the Roof/Grady Corns
– 20 T-claps/LBAC
We completed four rounds of running, after which we tossed the medicine ball around for five minutes. – 5 burpees whenever the ball hit the ground.

Mary: Flutter Kicks, American Hammers, Rope Climbers, Nolan Ryan’s, and Dolphin Crunches.

CoT: F3 is a micro-laboratory for leadership that develops skills transferable to professional, community, family, and even personal applications. Posting to and leading F3 workouts has made me a better leader in these spheres.

Tags: ao-the-bullpen, Peloton