Author: f3nano

Date: 2024-08-30
AO: horizon-ao
Q: 2 percent
PAX: Disco, Classified, Magoo, Attache’, Yardbird
FNGs: None
COUNT: 6
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Nightclubs: Turf Ticklers; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Kobra Kai; World’s Greatest Stretch

THE THANG: PAX were welcomed back to a new school year with a timeless classic, the Billy Madison Workout.
The “Billy Madison” inspired by Billy Madison’s journey back through school, this routine involves a running loop and exercise per grade. Begin with a loop to simulate the grade, followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.
The PAX did such a great job getting through the first 5 grades, the administration deemed them all to be talented and gifted. All HIMs were immediately enrolled in an accelerated program. We discontinued the running in between grades and skipped grades 11 and 12 due to their prodigy like intelligence levels (and because we ran out of time).

Grade Exercise Rep Count Cadence
Kinder Pull ups 12 OYO (while other PAX did air squats) 1 Merkins 12 OYO
2 Jump Squats 12 OYO
3 Big Boy Sit-ups 12 OYO
4 Carolina Dry Docks 12 OYO 5 Lunges 12 OYO
6 Mountain Climbers 12 OYO
7 Calf Raises 12 OYO
8 Dips 12 OYO
9 Spider Man Merkins 12 OYO 10 J-Lo’s 12 OYO

MARY: None

ANNOUNCEMENTS: Announcements: 9/11 stair climb, happy hour 9/10, overnight ruck, post stair climb breakfast, IPC 2024 starts on 9/6

COT: Knowledge is power. Unless your daddy is a billionaire. Then it’s perfectly fine to day drink by the pool and hallucinate about penguins.

Tags: horizon-ao, Disco, Classified, Magoo, Attache’, Yardbird

Date: 2024-08-30
AO: theaerie
Q: Chasqui , Stewie
PAX: Stewie, Lonestar
FNGs: None
COUNT: 3
Warm up:
Side straddle hops
Leg kickers
Michael Phelps w/squat
Mosey

The Thang
Part 1: Chasqui
Curls
Thrusters
Arm-walk w/merkins
Parking lot run w/burpees

Part 2: Stewie

COT:
Sports tryouts goals: don’t give up, keep pushing no matter the outcome! Appreciate every moment in time, live it up!

Announcements:
9/11, Haymarket parade, Stay tuned for pop-up Saturday beatdowns!

Tags: theaerie, Stewie, Lonestar

Date: 2024-08-30
AO: sparta
Q: Pop Fly
PAX: NOAA, Peanuts, Atlas, Monk, Ashe, Megatron, K-Pop, Hoolihan, Crop Duster FNGs: None
COUNT: 10
WARMUP: The field was closed – so we circled up in the parking lot. Q informed the group that after visiting the Patriot last week, he realized that the West Side has gone soft on Burpees. The IPC is all about burpees and pain. So today’s workout was a mashup of prior IPCs.

THE THANG:
Part 1:
a) Broad Jump 10 yards / 10 Burpees + 10 Bonnie Blairs (2=1) + 10 BBS b) Broad Jump 10 yards / 10 Burpees + 10 Bonnie Blairs (2=1) + 10 BBS c) Broad Jump 10 yards / 10 Burpees + 10 Bonnie Blairs (2=1) + 10 BBS d) Bear Crawl back 30 yards to start line

Part 2:
50 Air Squats (with coupon)
40 Big Boy Sit Ups
30 Merkins
20 Bonnie Blairs (hard way)
10 Burpees
Run 400 Meters

Part 3:
Bear Crawl 20 Yards – 10 burpees.
Crawl Bear back 20 yards – 10 burpees.
Bear Crawl 20 Yards – 10 burpees.
Crawl Bear back 20 yards – 10 burpees.

Part 4:
Rifle Carry Block 50 Yards
Rifle Carry Block 50 Yards back to Start
Rifle Carry Block 25 Yards
25 OH Press
Rifle Carry Block 25 Yards back to Start
Repeat Once

MARY: You don’t do Mary on IPC days

ANNOUNCEMENTS: 9/11 (3 people going) + Forthcoming IPCs on Friday at Sparta

COT: IPC is about shared suffering across the entirety of the F3 Nation. We, as fathers and husbands, constantly share in the suffering of our loved ones and that we need to remember to support and love.

Tags: sparta, NOAA, Peanuts, Atlas, Monk, Ashe, Megatron, K-Pop, Hoolihan, Crop Duster

Date: 2024-08-30
AO: thepatriot
Q: Legacy
PAX: Ice Tea, Bone, Boardwalk, Strange Brew, Anchorman, Flipper, bogey, Shake ‘n’ Bake, Lazlo, Sunshine, My Space, Fitz-Hume, Jag, Kodak, citrus, Popeye, CableGuy, Goldfish, Hobbyhorse, Overthrow, SAAS, Prestige, Big Short, Summit, Groundhog, Breach, Skymiles, Smokey, Prenup, Hops, Daaa Auditor, Flux, Neyland, I AM MISSING A FEW–apologies, DM me or edit yourself in FNGs: None
COUNT: 37
WARMUP: SSH, Imperial Walker, Hill Billys, Cherry Pickers, Michael Phelps, Willy Mayes Hayes, Downward Dog, WGS
THE THANG: An escalator: do the first set, then a lap, then the first set and second set, and a lap, and the 1st, 2nd, 3rd set and lap and so forth and so on. The reps: 5 Blockees, 10 Overhead Presses, 15 Merkins, 20 Curls, 25 squats (PAX choice), 30 flutters (but IC and with fuzzy math), and 35 calf raises. MARY: N/A
ANNOUNCEMENTS: Stairclimb workout tomorrow at the exorcist stairs, 2F event 5:00 pm 9/10 at Claire and Dons, Stairclimb on 9/11; IPCs Friday at the Patriot in September
COT: 37 PAX! AYE! The Q ended up cooking himself early in the workout–so it ended up being a bit of a grind; and this brought thoughts into his mind regarding what it must have been like (be like) for the men in Ukraine. What is that like for ordinary average guys (not trained soldiers) to be suddenly thrown into 21st Century combat? Remember–when we are out here, even for IPC, it is YOU vs. YOU. And YOU vs. YOU is actually a team sport. We need you on this team. Push yourself to come out — lots of 1F events in September and that is all to set up the 2F and 3F. Thanks for coming out! SYITG!

Tags: thepatriot, Ice Tea, Bone, Boardwalk, Strange Brew, Anchorman, Flipper, bogey, Shake ‘n’ Bake, Lazlo, Sunshine, My Space, Fitz-Hume, Jag, Kodak, citrus, Popeye, CableGuy, Goldfish, Hobbyhorse, Overthrow, SAAS, Prestige, Big Short, Summit, Groundhog, Breach, Skymiles, Smokey, Prenup, Hops, Daaa Auditor, Flux, Neyland, I AM MISSING A FEW–apologies, DM me or edit yourself in

Date: 2024-08-29
AO: compound
Q: Popeyes
PAX: Big Bird, Yardbird, Monte Karlo, Skidoos, Cactus, Butterfly, Catepillar FNGs: 1 Catepillar
COUNT: 8
WARMUP: SSH, Merkins, Mosey with butt kickers, high knees, super marios, arm circles. Worlds greatest stretch, down dog, cobra kai. THE THANG:
All together: Run 2 flights of stairs, run across the parking lot, run down 2 flights of stairs. Group 1 – Do it again
Group 2 – Burpees while we wait for Group 1 to come back
Switch – Group 1 does Burpees and Group 2 does the stairs

All together: Run 3 flights of stairs, run across the parking lot, run down 3 flights of stairs. Group 1 – Do it again
Group 2 – Merkins while we wait for Group 1 to come back
Switch – Group 1 does Merkins and Group 2 does the stairs

All together: Run 4 flights of stairs, run across the parking lot, run down 4 flights of stairs. Group 1 – Do it again
Group 2 – Big Boy situps while we wait for Group 1 to come back Switch – Group 1 does Big Boy Situps and Group 2 does the stairs

All together: Run 5 flights of stairs, run across the parking lot, run down 5 flights of stairs. Group 1 – Do it again
Group 2 – Flutter kicks while we wait for Group 1 to come back Switch – Group 1 does Flutter kicks and Group 2 does the stairs

All together: Run 6 flights of stairs, run across the parking lot, run down 6 flights of stairs.

MARY: She was present
ANNOUNCEMENTS: 9/11
COT: Anger abounds. There was a 40 something year old who shot a 30 something year old at the Gold’s Gym in Reston. My daughter and my wife got into an argument and said some hurtful things. Anger oftentimes generates angry words and actions. Instead of expressing your angry feelings or actions, try forgiveness. It is as equally as memorable on the other side but in a positive way.

Tags: compound, Big Bird, Yardbird, Monte Karlo, Skidoos, Cactus, Butterfly, Catepillar