Author: f3nano

Date: 2024-08-14
AO: theaerie
Q: Stewie
PAX: Stewie
FNGs: None
COUNT: 1

WARMUP:
Ssh
Worlds greatest stretch
Willie may hays
Mountiain climbers
Highknees
Frankensteins
THE THANG:
Bleacher work
3 Bleachers
1st bleacher
Step ups
High knee tow touch
Calf raises
Mosey to next bleacher

2nd bleacher
Incline merkins
Tricep dips
Decline merkins

3rd bleacher
Bear crawl the seats
Lateral plank walk going up and back down
Side lunge up and back down
Pullups on big bench

MARY: nope
ANNOUNCEMENTS:
old rag
9/11
Parade
Brewruck
COT: isolation is terminal

Tags: theaerie, Stewie

Date: 2024-08-16
AO: horizon-ao
Q: 2 percent
PAX: Bellhop, 3 mile, Disco, sticks, Kodiak, Poe, Hobbyhorse, vplaxico FNGs: None
COUNT: 9
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Mosey’d to the Patriot to deliver a special birthday message to our favorite @WeddingSinger. Incorporated some running flair along the way: forward/back pedaled/skipped/side shuffled. Stopped a few times to perform the following exercises along the way: 20 Copper head squats
20 Hip flexor jumps aka “Barney Blair’s” (kind of like a mountain climber only drunker) 20 Toe touch merkins
20 Dips
Wished @WeddingSinger (and Madonna) a happy birthday with 20 Monkey Humpers IC at thepatriot 20 Australian Merkins
20 Alternating Shoulder Taps
Mosey’d back to Horizon
20 RDL’s (10 each side)
20 Box Jumps
20 Mike Tyson’s

MARY: V-ups, Flutter Kicks, Alabama Prom Dates, J-Lo’s, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, F3 Nation Breakfast, IPC 2024 is coming in September…

COT: 47 years ago today we lost the “King”, Elvis Presley. Probably a good candidate for F3 and would’ve made a helluva FNG. Also, happy birthday to my mother who is always pissed that she has to share the same birthday with Madonna and dead Elvis.

Tags: horizon-ao, Bellhop, 3 mile, Disco, sticks, Kodiak, Poe, Hobbyhorse, vplaxico

Date: 2024-08-09
AO: theaerie
Q: Chasqui , Rocketman, Stewie, Lonestar, Horshack
PAX: Rocketman, Stewie, Lonestar, Horshack
FNGs: None
COUNT: 5
Warm-Up:
Side straddle hops
Arm Circles
Leg Swings
High knees
1 lap

The Thang:
60 seconds per exercise w/ sideline-sideline exercise: crab walk, run, side runs, bear crawls

Burpees
High Knees
Squat Jumps
Merkins w/shoulder taps
Mountain Climbers
Carolina dry dog
Plank
Plank jacks
Alternating Lunges
Jumping Lunges
Bicycle Crunches
Flutter Kicks

Pax mix
Big boy sit-ups
Flutter kicks
Squats
Baby Crunches
Box cutters
American hammers
Burpees

Cool Down Stretch

COT: mental health awareness

Announcements: 9/11 stair climb, Haymarket Parade-planning brewery meeting tbd.

Tags: theaerie, Rocketman, Stewie, Lonestar, Horshack

Date: 2024-08-15
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Deagle, Mark Michael, Andrew Churchill, Chubbs
FNGs: None
COUNT: 5

WARMUP:
25 SSH IC
15 imperial walkers IC
10 Merkins IC
6 WMH IC

THE THANG:
Mosey to bottom of stairs, volunteer carries sandy the sandbag

Each pax takes a turn going up stairs with sandy. Rest of pax sprint up stairs and attempt to finish a set of exercises before sandy gets to the top. Sandy starts 30 ft back from stairs and can’t go until last pax makes it to the top. Once all pax ascend all exercises are done SC as a group on Q’s count. If pax succeed, no penalty. If sandy wins, 5 burpees for pax.

Pax mosey to the far end and back to bottom of stairs. Sandy back down the stairs. Next pax takes Sandy.

25 merkins
20 squats
30 shoulder taps
20 imperial walker squats

Repeat until time for Mary

Mosey back to school, volunteer carries sandy

MARY:
30 SC LBCs
20 SC side crunch plank
20 SC LBCs
15 SC side crunch plank
10 LBCs
10 SC side crunch plank

ANNOUNCEMENTS:
stair climb signup. If there is anyone not doing it that is willing to Q Potomac Rising that day let me know.

Today is technically thirsty 3rd Thursday but perhaps we should consult the moon’s current lunar phase to decide if that’s actually happening. Decision was made to bump to next thurs at a minimum.

COT:
went to Vegas over the weekend with my wife. It was awesome and we truly enjoyed some one on one time. Just a reminder to make sure you do that every now and again not just with your spouse although that one might be the most important but anyone you want to maintain your connection with. Connections are a funny thing between humans. If you’re lucky enough to have one, try to keep it. They matter.

Tags: freestate, Deagle, Mark Michael, Andrew Churchill, Chubbs

Date: 2024-08-15
AO: edge_of_reason
Q: Quip
PAX: Chef
FNGs: None
COUNT: 2

WEATHER:
65° and clear

WARMUP:
20cc SSH
20cc Hillbillies
20cc Squats
10cc Mt climbers
10cc Bend and reach

THE THANG:
– Dora 1-2-3 merkins-squats-LBCs, stairs and stationary exercises (poor man’s chair, high plank, low plank) in between – Fellowship loop

MARY:
20cc Dying cockroaches
20cc Am hams
20 sec High plank

ANNOUNCEMENTS:
– Bros and Beers Friday Bottlecap (Jerry)’s place at 7p
– 9-11 stair climb and fundraising

COT:
Quip’s M to have a good trip, and peace
Chef starting back to work slowly and transitioning to time without family help And for Chef’s brother as F3 would be a good fit and helpful hopes to EH him

Tags: edge_of_reason, Chef