Author: f3nano

Date: 2024-09-02
AO: thefarm
Q: Sparky_The Farm
PAX: Infinity, F-No, Firehead, IKEA, Pad Thai, Squatter
FNGs: None
COUNT: 7

WARMUP: Q was late, Infinity ran
THE THANG:
Tabata 7 rounds each
Merkins
Sumo squats
LBCs
Moroccan night clubs
Front lunges
Reverse crunches
Jump squats

MARY:
Rosalitas
High plank
X factors

ANNOUNCEMENTS:
F No Q Weds
Infinity Fri
9/11 stair climb planning. Stay tuned!

COT:
Q reflected on the back to back funerals he attended. One theme both had in common was the ability to ask their community for help. One leaned on her community to help raise five kids and the other asked others to make connections. We also need to monitor our health and look out for preventable ailments.

Tags: thefarm, Infinity, F-No, Firehead, IKEA, Pad Thai, Squatter

Date: 2024-09-02
AO: thepatriot
Q: Strange Brew
PAX: Anchorman, Big Short, bogey, Coxswain, Booking, Defiance, Hobbyhorse, Hops, Legacy, Prestige, Ice Tea, Sunshine, Strange Brew, Wedding Singer, Gandalf, Red Dawn, Top Spin FNGs: None
COUNT: 17

WARMUP: SSH/IW/MP/CP/WMH/DD/CK/lap
THE THANG: Start on the goal line jog 10 yards, do 10 burpees, backpedal back to the goal line, do 15 WW II, jog to the 20 yard line 10 burpees, backpedal back to the goal line, do 15 WWII, repeat the length of the field. A bonus lap to work in some cardio. MARY: Nolan Ryan, flutter kicks , shoulder taps and mountain climbers ANNOUNCEMENTS: IPC, 9/11
COT: YHC’s kids are 17 and 15. I cannot go back to the busy parenting years and be more present when it felt we were just keeping our heads above water. However, I can focus on being more present now and enjoying this time in our lives.

Tags: thepatriot, Anchorman, Big Short, bogey, Coxswain, Booking, Defiance, Hobbyhorse, Hops, Legacy, Prestige, Ice Tea, Sunshine, Strange Brew, Wedding Singer, Gandalf, Red Dawn, Top Spin

Date: 2024-08-31
AO: freestate
Q: Birdman
PAX: Horshack, Winston, Bluto, Cannoli, Promoter, FIFA (F3 The Capital), Dungeon Master, Pigeon, Deagle FNGs: None
COUNT: 10
T Roosevelt workout part V

Warmup
SSH X 20 IC
Imperial Walkers X 15 IC
Mountain Climbers X 15
Cherry Pickers X 20 IC

THE THANG Hills with Coupon carries and bear crawls 4 Hills
Carry coupons 100 yards to top of hill
Begin run (under 2 miles)
every 3 minutes drop and give either 10 Merkins or 5 burpees 4X

Team hill climb up 4X
Start with coupons on top of hill spread out. Team walks down the hill to run up. Carolina Dry docs 5x
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill…

Coupon exercises
Squats 4X 10
Curls 4X 10
Overhead presses 4X 10
bent rows 4X 10

6 MoM
Flutter Kicks X 15 IC
Slow Freddie Mercuries X 20 IC
LBCs x20
Plank-o-rama 1 minute
Pigeon’s Power Stretch
COT

Tags: freestate, Horshack, Winston, Bluto, Cannoli, Promoter, FIFA (F3 The Capital), Dungeon Master, Pigeon, Deagle

Date: 2024-09-01
AO: social-distance
Q: Booking
PAX: 2 percent, Big Short, CableGuy, Wedding Singer, Speedo
FNGs: None
COUNT: 6

WARMUP:
THE THANG: 6 for 6 miles and change with chatter along the way MARY: 40 merkins
ANNOUNCEMENTS:
COT: job well done in the hopefully last of the summer humidity!

Tags: social-distance, 2 percent, Big Short, CableGuy, Wedding Singer, Speedo

Date: 2024-08-31
AO: thesandlot
Q: Legacy
PAX: Klinger, CableGuy, Popeye, Defiance, Pepco
FNGs: None
COUNT: 6
WARMUP: SSH, Imp Walker, Hill BIlly, Cherry Picker, Little Bitty Arm Circles, Reverse, Downward Dog, WGS,
THE THANG: This was a JG, we ran out to Fairfax Drive at the Law School and then went out to Ballston, turning around eventually and coming back through the General. We would stop approx every 3 minutes for a set of 10 air squats and a set of 10 merkins. MARY: 30 Flutters (IC)
ANNOUNCEMENTS: 9-11 stuff–see deets of 2F event
COT: Try to focus not just on the beatdown itself but also the fellowship.

Tags: thesandlot, Klinger, CableGuy, Popeye, Defiance, Pepco