Author: f3nano

Date: 2024-07-10
AO: ignite
Q: Goldfish
PAX: Legacy, AI, Popeye, bogey, 2 percent, Baracus, Kodak, meister, Lazlo FNGs: None
COUNT: 10
WARMUP:
SSH x15
IW x10
Hillbilly x10
Cherry picker x10
WMH x10
Windmills x10
IBACs (and reverse) x10
Down Dog OYO
Worlds greatest stretch R/L

THE THANG:
Mosey to field across the street, line up on one end of the field and each carry is to the other side of the field, following this format – 10x Overhead Press
Farmers Carry
10x Coupon Squat
Rifle Carry
10x Coupon Rows
Farmers Carry
10x Coupon Swing
Rifle Carry
Continue rounds with 20, 30, 40 reps

MARY:
Flutter kicks x25
LBCs x50
Toy soldiers x20

ANNOUNCEMENTS: Ruck n float, 9/11 stair climb (and overnight ruck), 2ndf event tonight

COT:
Spent a lot of time over the holiday thinking about what Bogey said last week. Set a goal going into a weekend with family to be more intentional, enjoying the time together and not focusing on the little annoyances. It is not something I always look forward to, so set the intention to take a step back and not get bogged down with every little difference or argument. It really makes a difference, and I’d recommend it for anybody else spending time with family this summer. I found myself more grateful for my parents and their relationship with my kids.

Tags: ignite, Legacy, AI, Popeye, bogey, 2 percent, Baracus, Kodak, meister, Lazlo

Date: 2024-07-10
AO: horizon-ao
Q: Magoo
PAX: Kodiak, Disco, Fish Fry, vplaxico, Attache’
FNGs: None
COUNT: 6
WARMUP: Assorted favorites.
THE THANG: weight circuits with: Deadlift, farmer’s/suitcase/rifle carry, curls, KB swing, man-makers, statute of liberty. MARY: Courtesy of Fish Fry
ANNOUNCEMENTS: Ruck ‘n Float (?), Yardbird tonight live, 9/11 stair climb in planning stage. COT: Heat exhaustion is a thing. Stay safe out there.

Tags: horizon-ao, Kodiak, Disco, Fish Fry, vplaxico, Attache’

Date: 2024-07-10
AO: thepatriot
Q: Wedding Singer
PAX: Ice Tea, CableGuy, Couch Potato, Bone, Flux, Strange Brew, My Space, Hobbyhorse, Pilsbury, Boardwalk, Groundhog, Big Short, Skymiles, @prestige, @icy-hot FNGs: None
COUNT: 16

WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, Downward Dog, World’s Greatest, Cobra Kai

THE THANG: Mosey to 30th Street – Partner up for hill repeats: Run / Merkins
Run Backwards Up / Squats
Run Backwards Up / Shoulder taps

Mosey to Rock Spring Park
10 Big Boy Sit Ups
20 Flutter Kick IC

Mosey up 33rd Street – mountain climbers

Mosey down 33rd back to Harrison – Squats

Harrison Hill repeats:
Run / Merkins
Run / Shoulder taps

Mosey up to Chestnut Hills Park for Mary

MARY: 50 LBCs, 10 side plank leg lift each side, 10 dirty dogs each side, 10 donkey kicks each side, 10 supermans, 30 flutter

ANNOUNCEMENTS: Yardbird concert

COT: Just got back from vacation, and missing some of the familiar patterns of summer. Change is constant, but I’m in a period of accelerated change. Embrace the new life phases and the opportunities they offer for new experiences.

Happy Birthday Couch Potato!

Tags: thepatriot, Ice Tea, CableGuy, Couch Potato, Bone, Flux, Strange Brew, My Space, Hobbyhorse, Pilsbury, Boardwalk, Groundhog, Big Short, Skymiles, @prestige, @icy-hot

Date: 2024-07-10
AO: potomac-rising
Q: Baguette
PAX: Tiger Lilly, William Savage, Promoter, FIFA (F3 The Capital) FNGs: None
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers x 25 IC
• High Knees x 25 IC
• Butt Kicks x 25 IC of

THE THANG:
• 5 coupon Merkans
• 10 curls
• 15 shoulder press
Repeat 10x
Mosey the school

• 5 coupon squats
• 10 skull crushers
• 15 bent rows
Repeat 10x
Mosey the school

MARY:
• Halfway penguins x 25 IC
• American hammers x25 IC
• Outlaws x 10 IC each direction
• LBCs x 25 IC
• Flutters x 25 IC

ANNOUNCEMENTS:
Ruck & raft

COT: calcium check and butt check

Tags: potomac-rising, Tiger Lilly, William Savage, Promoter, FIFA (F3 The Capital)

Date: 2024-07-10
AO: compound
Q: Popeyes
PAX: Reroute (F3 Mint Hill), Big Bird, Yardbird, Skidoos, Petra (DR), Cactus, Strikeout FNGs: 1 Strikeout
COUNT: 8
WARMUP: SSH, Merkins, Down Dog, Worlds Greatest Stretch, Table top and knee stretches, Cherry Pickers, Willie Mays Hayes THE THANG:
Sprint the field and back and choose your exercise:
– Jump Rope 1
– Jump Rope 2
– Band pull (2 people)
– Agility ladder
– Mountain climbers with sliders
– Big Boy Sit ups

Last person runs a lap and is the timer.

8 reps. Last rep was Merkins or burpees

MARY: Flutter Kicks
ANNOUNCEMENTS: Ruck and Float, 9/11 stair climb, Yardbird’s performance at the Capital tonight
COT: The Celtics won an NBA Championship this year. Last year, they got to the conference finals and lost to the Miami Heat in 7 games. Their coach identified 15 possessions in that series that were the difference.

Let’s remember in our life that each interaction matters, with our closest relationships – spouse, kids, parents, co-workers. Make each one count.

Tags: compound, Reroute (F3 Mint Hill), Big Bird, Yardbird, Skidoos, Petra (DR), Cactus, Strikeout