Author: f3nano

Date: 2024-08-28
AO: ignite
Q: Legacy
PAX: Popeye, bogey, Goldfish, Peanuts, Bootlegger, Meister, Gandalf, Pepco, Fitz-Hume FNGs: None
COUNT: 10

WARMUP: SSH, imp walk, hill billy, Willy mays Hayes, LBAC, root vegetable extractor, body weight get ups, DD, WGS
THE THANG: run to big bridge, stop for a total of 30 burpees on way, then, over bridge, 16 burpees (2 sets of 8), back over 8 burpees, then over bridge for 20 air squats, 20 merkins, 4 burpees, then back over bridge, 20 merkins, 20 air squats , 2 burpees, one more to E over the bridge for 1 burpees, 20 squats, 20 merkins, mosey back home MARY: 1 minute of flutters
ANNOUNCEMENTS: 911 stairclimb with BIG TIME 2F event at Claire and Dons tues 10th 5pm
COT: remember your work is no more than a bronze medal—but it is important F3 helps competitive guys keep it in perspective

Tags: ignite, Popeye, bogey, Goldfish, Peanuts, Bootlegger, Meister, Gandalf, Pepco, Fitz-Hume

Date: 2024-08-28
AO: horizon-ao
Q: Purple Rain
PAX: Fish Fry, Kodiak, 3 mile, SPINAL TAP, Attache’, Magoo, sticks, Mr Haand, Classified FNGs: None
COUNT: 10

WARMUP:
– Willie Mays Hays
– Cherry pickers
– Imperial walkers
– Hill billy,
– Little bitty arm,
– Side straddle hop,
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap to coupons

THE THANG:
– R: 50 Rollups (core); Rifle carry to 50 (arms legs)
– E: 100 Elevated merkens (arms); exaggerated karaoke (legs) – S: 150 shoulder presses (arms); Skip to 50; legs
– P: 100 plank jacks (core legs) power walk
– E: 50 Explosive lunges (legs); elegant reverse run
– C: 100 Chest press (arms)- crawl bear to 18 (core)
– T: 75 tricep bench (arms); touch lines and run

MARY:
– Toe touch crab

ANNOUNCEMENTS:
– 9/11 stair climb

COT: gratitude for F3 as I enter my 50s and appreciation for the fellowship of the men of horizon-ao

Tags: horizon-ao, Fish Fry, Kodiak, 3 mile, SPINAL TAP, Attache’, Magoo, sticks, Mr Haand, Classified

Date: 2024-08-28
AO: theaerie
Q: Lonestar
PAX: Stewie, Just Jim
FNGs: None
COUNT: 3

WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Mosey turns and sprint straight away 4 laps

Merkin blowout for length of song

40 yd dash time – each person timed then do burpee for each second it took

Lunges and broad jump length of field
MARY:
ANNOUNCEMENTS:
9/11 beat down coming up
Haymarket parade in October
COT:
Seasons come and go fast!!!! Make the most of each day

Tags: theaerie, Stewie, Just Jim

Date: 2024-08-27
AO: delphi
Q: Megatron
PAX: 5K, Ashe, Blue Steel, K-Pop, Megatron, Nano, NOAA, Peanuts FNGs: None
COUNT: 8

WARMUP: merkins, Michael Phelps, lunges, squats, side, straddle hop

THE THANG:
Set 1 20 seconds work 10 seconds work x4
Push-ups, squats, KBS

SET 2 20 seconds work 10 seconds work x4
Lunges, pushups, WW2

MARY: light stretching

ANNOUNCEMENTS: Stair climbing, back packing trip

COT: Shared a moment where a practice skill happened in a game. Though don’t limit practice to sports/athletics apply the idea of improving a skill so you’re ready to use it when the moment comes.

Tags: delphi, 5K, Ashe, Blue Steel, K-Pop, Megatron, Nano, NOAA, Peanuts

Date: 2024-08-27
AO: atlantis
Q: Forceps
PAX: Forceps, Hammerhead, Infinity, Windtalker, True North, Smokee, Quip, B-String, Mini-me FNGs: None
COUNT: 9

WARMUP: Good Mornings, Cherry Pickers, Willy Maze Haze, Hillbillies, Emperial Walkers, Michael Phelps, Shoulder Stretch. THE THANG:
Mosey to park for Dips, Single Leg Step Ups and Erkins
Mosey to rocks: 3 sets of 10×3 Ct
Curls for the girls, overhead tricep extensions, bent over rows, bus drivers, ground pounders 3 sets of 3ct chest press and skull crushers,
Mixed in with Low slow flutters, WWIIs, Rockies, box cutters, MARY: LBCs, leg ladders, Freddie mercuries, Chill cut planks.
ANNOUNCEMENTS: 911 Stair Climb at Lincoln Memorial (parking off Constitution), pregame- 3:30 AM Ruck. COT: Q talked about motivation and gratitude

Tags: atlantis, Forceps, Hammerhead, Infinity, Windtalker, True North, Smokee, Quip, B-String, Mini-me