Author: f3nano

Date: 2024-09-20
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Sparky_The Farm, Firehead FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Michael Phelps

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition Count your reps, try to do more on the second round

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey

MARY:
Pax took turns leading.

ANNOUNCEMENTS:
None

COT:
Reminiscing on my first anniversary with F3. I am getting stronger, feel healthier, have made good friends and have had some amazing experiences!

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

Date: 2024-09-22
AO: social-distance
Q: 2 percent
PAX: CableGuy, Booking, Popeye, Speedo
FNGs: None
COUNT: 5

WARMUP: we don’t do that
THE THANG: 6 miles with surgical precision
MARY: 40 Merkins?
ANNOUNCEMENTS: Bone has an indestructible heart
COT: Take JMU with the points for the rest of the season

Tags: social-distance, CableGuy, Booking, Popeye, Speedo

Date: 2024-09-22
AO: mother-ruck-ing
Q: Strange Brew
PAX: Ice Tea, Lazlo, Popeye
FNGs: None
COUNT: 4

WARMUP: N/A
THE THANG: walking with weight
MARY: N/A
ANNOUNCEMENTS: N/A
COT: N/A

Tags: mother-ruck-ing, Ice Tea, Lazlo, Popeye

Date: 2024-09-22
AO: thefarm
Q: Sparky_The Farm
PAX: F-No, Firehead
FNGs: None
COUNT: 3

WARMUP: Rick
THE THANG: 3 Mile ruck
MARY:
ANNOUNCEMENTS:
COT: cultural fit is a good start to expanding yourself for growth. We discussed our children fitting in at a base level and feeling the courage to meet new people and do new things. First, they need to put themselves where they belong not where others think they should be. With that strong foundation, they can seek growth.

Tags: thefarm, F-No, Firehead

Date: 2024-09-21
AO: thesandlot
Q: Defiance
PAX: bogey, Booking, CableGuy, citrus, Klinger, Lazlo, Legacy, Hobbyhorse, Pepco, SPINAL TAP, Prenup, Coxswain FNGs: None
COUNT: 13

WARMUP: the usual
THE THANG: JG style workout with roaming exercises. 3 sets of increasing reps of various exercises at each stop. MARY: merkins, V-ups, mountain climbers
ANNOUNCEMENTS: The grunt workout to honor Veterans Day
COT: When the Q woke up at 6:30 for his 5:30 Q on Monday, he remembered Jamie Dimon talking about running your life efficiently so you’re not always running around frantic, rushed, and late. Something for all of us to keep striving toward. 40 second clip of his comments: https://www.youtube.com/shorts/Hg5d9gvVQfI?feature=share

Tags: thesandlot, bogey, Booking, CableGuy, citrus, Klinger, Lazlo, Legacy, Hobbyhorse, Pepco, SPINAL TAP, Prenup, Coxswain