Author: f3nano

Date: 2024-11-01
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta, Shakes
FNGs: 1 Shakes
COUNT: 4

WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Stewie, Trifecta, Shakes

Date: 2024-10-31
AO: olympus
Q: Peanuts
PAX: Rollingstone, Rambler, Atlas, K-Pop, Nano, Toolbox, NOAA, Waterboy from F3 Tampa FNGs: None
COUNT: 9

WARMUP: SSH; WMH; MP; DB; DD; WGS; CK
THE THANG: Partnered up to spell Halloween DORA style.
H – Hillbillies x75
A – Arm Curls x100
L – Lunges x150
L – LBCs x175
O – Ovehead Press x200
W – Windshield wipers x250
E – Elf on the Shelf x275
E – Earl Fondas x125
N – Nipple scrapping rows x50

This was coupled with running goal line to goal line.
MARY: nah
ANNOUNCEMENTS: grunt; F2 in 2 weeks
COT: This was an interesting workout. Nano was late but made it in record time. I had an anatomy lesson with Toolbox, Cropduster didn’t show up, and Rolling Stone was possessed and didn’t appear in the PoL.

Cherish our democracy.

Tags: olympus, Rollingstone, Rambler, Atlas, K-Pop, Nano, Toolbox, NOAA, Waterboy from F3 Tampa

Date: 2024-10-30
AO: ao-the-bullpen
Q: Kool Aid
PAX: Peloton, Hostess
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Arm Circles

THE THANG:
One PAX selected exercises out of a bucket for himself and another PAX: Grave Diggers
Kettlebell swings
Shoulder press
Curls
Gargoyles (which we never pulled!)
Skull Crushes
Goblin squats

While the third selected a mode of transport for himself:
Zombie crawl
Zombie walk
Murder Bunny

MARY:
Bear hold
Zombi crunch

ANNOUNCEMENTS:
The Grunt (Nov 9)

COT:
YHC shared about leaning into difficult life changes, including injuries and new relational realities, and modifying as necessary rather than fighting the changes that life will bring.

Tags: ao-the-bullpen, Peloton, Hostess

Date: 2024-10-31
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, William Savage, RA, ShamWow, Clinic, Tom Pollak, Sherpa, Beaver, Soccer Mom FNGs: None
COUNT: 10

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC
Stretch what you need 1 min

THE THANG:
Line up on one side of blacktop

8 Blockies OMQ
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 6 blockies SC OYO

8 cleans OMQ
High knees to half, sprint to far side, high knees to half, sprint to start line 6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
15 overhead press SC OYO

Mosey the blacktop

20 curls IC
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 20 curls SC OYO

20 bent over rows IC
High knees to half, sprint to far side, high knees to half, sprint to start line 20 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 15 coupon dips SC OYO

10 squats IC
High knees to half, sprint to far side, high knees to half, sprint to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:
Grunt on Nov 9, FIFA to send info

COT:
Be kind

Tags: potomac-rising, Promoter, William Savage, RA, ShamWow, Clinic, Tom Pollak, Sherpa, Beaver, Soccer Mom

Date: 2024-10-31
AO: freestate
Q: F3 Scabby
PAX: Bachelor, Deagle, Horshack, Pigeon, Shepherd, Drop In
FNGs: None
COUNT: 7

WARMUP: (spooky) SSH, (zombie) IW, (creepy) Abe Vigoda, Merkins, squats THE THANG: Frankenstein to half court, burpee broad jump to baseline 3x With coupons: curls, OH press, rows, chest press, 5 burpees oyo. 4x Rifle carry end-end, 10x merkins. 4x
Peoples chair & pass the coupon.
With partner: 1 run/backward run to/from endline: 2 plank. Flapjack 4x. Mary: flutter, scissor, Rosalita. 3x.
Plank o Rama.
MARY:
ANNOUNCEMENTS: Nov 9 Grunt @ Lincoln memorial. 7am.
Adopt a road this Saturday.
COT: keep moving forward!

Tags: freestate, Bachelor, Deagle, Horshack, Pigeon, Shepherd, Drop In