Author: f3nano

Date: 2024-09-29
AO: mother-ruck-ing
Q: SAAS
PAX: Red Dawn, Hammer, Popeye
FNGs: None
COUNT: 4
Took Buster (40#) and Snackshack (30#) for a walk.

No PoL, it was that ugly.

Tags: mother-ruck-ing, Red Dawn, Hammer, Popeye

Date: 2024-09-29
AO: social-distance
Q: 2 percent
PAX: Loomer, CableGuy, Speedo, Spokes
FNGs: None
COUNT: 5

WARMUP: absolutely never
THE THANG: run forward for 6 and change. Try not to stop your watch on the number of the beast. MARY: 40 Merkins
ANNOUNCEMENTS: IPC & F3 Greenwood
COT: prayers up for people who were hit by hurricane Helene.

Tags: social-distance, Loomer, CableGuy, Speedo, Spokes

Date: 2024-09-28
AO: thesandlot
Q: Legacy
PAX: Roadhouse, Booking, CableGuy, bogey, Defiance, AI, Popeye, Summit FNGs: None
COUNT: 10
WARMUP: SSH, James Earl Jones (Imp Walker), Hill Billy, Willy Mays Hayes, LBAC, and reverse, Michael Phelps, RVE, Downward Dog
THE THANG: A recovery JG–run 3 minutes followed by a series of bodyweight movements for recovery: 15 calf raises, 10 air squats, 5 air thrusters, then repeat. Ran out through Ballston, then back past the gate of the General, then back home through the County Facility and Hayes Park. For the last stop, we stopped at the sprayground at Hayes and did 3x 15 of step ups (IC) separated by Imperial Walkers and Hayes MARY: N/A
ANNOUNCEMENTS: The Grunt, Sat 11/9 at 0700 [need to discuss on closing thesandlot that day] also check out pax-on-parade October in Haymarket
COT: Continuing with the theme of being mindful on your commitments. Sometimes less is more. But you have to push yourself. So the job is deciding when is more more and when is less more. SYITG!

Tags: thesandlot, Roadhouse, Booking, CableGuy, bogey, Defiance, AI, Popeye, Summit

Date: 2024-09-27
AO: thefarm
Q: F-No
PAX: Infinity, Sparky_The Farm, Matthew – Running Man, Firehead FNGs: None
COUNT: 5
WARMUP:

1/ Don Quixotes
2/ Beet Pickers
3/ Arm Circles (LBACs)
4/ Imperial Walkers
5/ Michael Phelps
6/ Side Straddle Hops
7/ Willie Mays Hayes
8/ Hip Circles

THE THANG:

For the first round, the entire PAX performed air squats while each PAX one at a time in succession completed 20 merkins (and returned to squats when each PAX completed his 20 merkins). In this way, the 20 merkins moved through the PAX like a meal moving through the belly of snake (“Ring of Fire” style). Rest was limited. Once the python completed a meal he moved on to his next prey as follows:

Base Exercise | Python’s Prey
1/ Squats | 20 Merkins
2/ Side Straddle Hops | 15 Dips
3/ Imperial Walkers | 10 Hand-Release Merkins
4/ Step Ups | 5 Burpees
5/ Calf Raises | 10 Derkins
6/ Jump Squats | 15 Carolina Dry Docks
7/ Derricks | 20 Erkins

After a good belch, the gluttonous python ate through all the above a second time around (with slightly smaller snacks in some cases).

MARY:

PAX selection as follows:

1/ Sleeping Hillbillies (Q selection)
2/ Dr. W’s
3/ American Hammers (Firehead and Infinity’s favorite!)
4/ Flutter Kicks
5/ Rosalitas

ANNOUNCEMENTS:

Infinity to Q on Monday

COT:

A reminder to always be improving, always pushing yourself. Not only here at F3, but also in all other activities, including personal relationships and at work. If you are not always growing, learning, improving, and evolving then you are falling behind. Q works in a struggling industry is reminded every day of the need to be constantly evolving in order to stay competitive and relevant. Complacency is a killer.

Tags: thefarm, Infinity, Sparky_The Farm, Matthew – Running Man, Firehead

Date: 2024-09-27
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
500 METER SWIM WOD

DRYLAND Stretching (20s each):
Arm Circles | Triceps Stretch | Chest Stretch (head back) | Michael Phelps

DRYLAND Core (10ct in cadence):
Crunchy Frogs | Upright Flutters | Ins and Outs | Alt. Plank Rotations

In-pool (after Dryland)

Warmup:
1x 100m swimmers choice of stroke (this is Two Laps)
(Swimmers choice of free/brest/side/back/possibly mix in crossover)

Main Thang (300M “drill-and-repeats” – i.e. 6 Laps of the following, where Each Lap is down and back.
– Execute a drill out for 1 length, then a normal freestyle return the length back Vary the drill with each lap a follows:
—>1 closed fist, return normal
—>1 other closed fist, return normal
—> both closed fists, return normal
—> catchup stroke, return normal
—> flutterkick only, return normal
—> sprint out, return normal
*Alternatively perform the workout with a consistent stroke throughout but vary your breathing techniques to expand lung capacity.

Cool down:
100m easy (again, 2 laps)

Cashout:
100 count (2 min) of in-water flutterkicks along sidewall, Pax alternates count

ANNOUNCEMENTS:
*Next bonus WOD* Gather Friday 25 October at 0545 at Rumsey Aquatic Center

COT: Be True to Yourself. Try to see things from others’ perspectives. Talk openly and articulately. Don’t be afraid to lower your guard, trust others, seek help, be organized and transparent when taking responsibility for work tasks. + Prayers for those in the path of Tropical Storm Helene

Tags: atlantis, Smokee, Windtalker