Author: f3nano

Date: 2024-09-16
AO: thefarm
Q: Matthew – Running Man
PAX: Sparky_The Farm, F-No, Firehead, Infinity, Squatter
FNGs: None
COUNT: 6

WARMUP:
Willy Mayes Hayes
Arm circles
Beet pickers
Calf raises
Mosey

The THANG
Everyone does the following, while waiting for each to run to the end of the soccer field and back:

Squats
Freddy mercuries
Sherkans
Squat jumps
Dips
Burpees
Rope climbers
Jump ups or step ups
Lunges

COT
A young man at our church recently returned home from a mission, and emphasized the importance of “thinking celestial”. I think either I or someone else in the group has need this before. What “think celestial” means to me is that we think about the long term. Knowing that what God thinks of you is more important than what neighbors think of you. Knowing that people are more important than things. Knowing that family is more important than friends. Knowing that eternal goals are more important than today’s emergencies.

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

Date: 2024-09-17
AO: delphi
Q: Pop Fly
PAX: Blue Steel, NOAA, Peanuts, Nano, Yard Sale, Obadiah, K-Pop, Ashe FNGs: None
COUNT: 9
WARMUP: yes. It was good to see Obadiah back in the gloom

THE THANG: Q made an X with cones and glow sticks. Pax did exercises in a sequence. It took the Q until the 3rd round to dial it in.

The Q realized this was a workout better done in the light so Pax could read the paper at each station. Also, if using paper, wet ground days probably aren’t the best. Oh well. We can’t all be super models

MARY: bear crawl wall sit, wall sit bear crawl, toe taps, American hammers, Glees, side touch toy soldiers

ANNOUNCEMENTS: The Grunt – 9 November

COT: Q shared recent events with his son and the frustrations that come with parenting

Tags: delphi, Blue Steel, NOAA, Peanuts, Nano, Yard Sale, Obadiah, K-Pop, Ashe

Date: 2024-09-17
AO: thegeneral
Q: Hobbyhorse
PAX: Robo, Spud, Hard Knox, Summit, Apples, Roadhouse, citrus, Lazlo FNGs: None
COUNT: 9

WARMUP: ssh, iw, hb, windmill, arm circle, rve, wmh, dd, a great stretch, cobra THE THANG: jog run lap. 2 rounds of box jumps and dips.
3 Stations with exercises. Crawl between them, bear crawl, crawl bear, side bear. Exercises: 8 burpees, 20 merkin, 20 ww2. Next round: 12 mt climb, 12 hurleys, 25 lbc. Repeat 2.5 times MARY: hammer, fm, Nolan, hallelujah, lbc
ANNOUNCEMENTS: ipc at patriot starting early 515.
COT: people are counting on us!

Tags: thegeneral, Robo, Spud, Hard Knox, Summit, Apples, Roadhouse, citrus, Lazlo

Date: 2024-09-17
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, Deagle, FIFA (F3 The Capital), Horshack, Mark Michael, Pigeon FNGs: None
COUNT: 8

WARMUP:
• SSH x20 IC
• Hairy rockettes X15
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• 1st rep: Forward Lunge walk across court and back, 2nd rep: lunge in place X20 OMC, 3rd rep: backward lunge in place X20 OMC • Merkins hand-release x20, x15, x10
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20
• Dips with alternating feet x20, x20, x15
• Bend-over row (with coupon) x30, x25, x20
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

• Tricep hammers (with coupon) x15 OMC, x12 OMC, x10 OMC
• Bench press x20 OMC, x20, x15
• Chair-sits x20 IC, x15 IC, x15 IC
• Repeat set using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x

MARY:
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 5 IC
• Flutters x 5 IC
• Scissors x5IC

ANNOUNCEMENTS:
• Thursday Drinks at Inn of Glen Echo, Sept 19, 6:30pm

COT: the consequences of Other-ing

Tags: freestate, Bachelor, Cannoli, Deagle, FIFA (F3 The Capital), Horshack, Mark Michael, Pigeon

Date: 2024-09-16
AO: horizon-ao
Q: 3 mile
PAX: Disco, Classified, Magoo, Brown Bag, Purple Rain, Attache’, Bellhop, Kodiak, 2 percent, SPINAL TAP, Poe FNGs: None
COUNT: 12
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG: Tabata – 25 / 10 ; 8 rounds (5 minutes per round) – Coupon squats
– lunges
– Flutter kicks with coupon / LBCs
– KB swings
– thrusters / merkins – bc classified asked for them
– Breaks / Knees over toes guy
– Run backwards
MARY: side planks dips, superman, corkscrews (?)
ANNOUNCEMENTS: grunt 11/9, a backpacking event on some channel
COT: don’t wait, reach out to a friend or family member you haven’t talked to in a while, check in on them to let them know you care, that you love them.

Tags: horizon-ao, Disco, Classified, Magoo, Brown Bag, Purple Rain, Attache’, Bellhop, Kodiak, 2 percent, SPINAL TAP, Poe