Author: f3nano

Date: 2024-07-05
AO: thefarm
Q: Gandalf
PAX: Gandalf, Firehead, Lumbergh, F-No, Sparky_The Farm
FNGs: None
COUNT: 5

WARMUP: Side straddle hop, Little bitty arm circles, little bitty circle arms, cherry pickers Micheal Phelps, Billy maize haze, short mosy
THE THANG: The Shuttle Run from elementary school substituted erasers for water bottles, two groups took turns running the water bottles back and forth, the winner got to decide the number of the next exercise. The exercises that followed:

Merkins: 25
Squats: 30
Lunges: 15 in cadence
Burpees: 5
LBC’s: 20
Dips: 25
Step ups: 15
Derkins: 15

MARY:
flutter kicks: 20 in cadence
Leg raises: 15
American hammer: 20 in cadence
LBC’s: 30
Side plank: 45 each side in cadence
Plank: 60 secs (take my word for it)

Potluck excercises: Rosilitas, penguin crunches, bicycle crunches, more merkins and another exercise that I’m blanking on. ANNOUNCEMENTS:
COT: Short in sweet, make reasonable goals for yourself don’t go zero to a hundred that’s how you hurt yourself. You can apply this to anything not just exercise, education, learning a foreign language, singing, etc. start small work your way up to a hundred starting at reaching the 20 then the 40. Keep up the good work guys.

Tags: thefarm, Gandalf, Firehead, Lumbergh, F-No, Sparky_The Farm

Date: 2024-07-04
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Horshack, Promoter, Winston, Bachelor, Deagle, F3 Scabby FNGs: None
COUNT: 7

WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers
20 Should taps
15 SSH IC
10 high knees IC
5 Mountain Climbers IC
10 Shoulder taps IC

THE THANG:
Go to google random number generator, enter 1 min, 6 max, click generate and do whatever number comes up

Red 1
13 original colony merkin thrusters SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia

White 2
Continental mosey

Blue 3
27 amendment plank crunches SC

U 4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC

S 5
50 state SSH SC

A 6
15 federal department indian run

Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General

MARY:
50 lbcs SC
15 American Hammer IC
35 lbcs SC
12 American hammer IC
20 lbcs SC
10 American hammer IC

ANNOUNCEMENTS:
Ruck and float upcoming Aug 3

COT:
America will 248 years old tomorrow. A relative a baby in the history books but we’ve seen and done some crazy shit.

Tags: freestate, Andrew Churchill, Horshack, Promoter, Winston, Bachelor, Deagle, F3 Scabby

Date: 2024-07-04
AO: 1stf
Q: Legacy
PAX: Cam, Lazlo, Hobbyhorse, Jag, Popeye, SAAS, Heiress, Front Kick, ‘Smores, Front Kick, “Smores FNGs: 2 Front Kick, “Smores
COUNT: 10
WARMUP: SSH, Imp Walk, Hill Billy, RVE/Cherry P, Phelps, Willy Mays Hayes, Downward Dog, WGS
THE THANG: 2 Laps, then (x 2 Rounds) 50 Burpees, 40 KB Swings, 30 Squats, 20 Hand Release Merkins, 10 Pull Ups MARY: N/A
ANNOUNCEMENTS:
COT: Appreciate the many legacies you/we get to enjoy.

Tags: 1stf, Cam, Lazlo, Hobbyhorse, Jag, Popeye, SAAS, Heiress, Front Kick, ‘Smores, Front Kick, “Smores

Date: 2024-07-04
AO: olympus
Q: Pop Fly
PAX: Pom Pom, Megatron, I-Beam, Nano, K-Pop, Hightower, Roddick, Ashe, Monk, Walk-on, NOAA, Peanuts FNGs: None
COUNT: 13
WARMUP: We did. Nano was late. Peanuts was on time for Peanuts

THE THANG: 2 teams and races. Ashe and Roddick were Captains. Ashe picked well. Roddick picked veteran presence.

Ultimate Frisbee

MARY: During Ultimate

ANNOUNCEMENTS: Keep Wopner’s wife in your prayers

COT: The 2nd F is the good stuff

Tags: olympus, Pom Pom, Megatron, I-Beam, Nano, K-Pop, Hightower, Roddick, Ashe, Monk, Walk-on, NOAA, Peanuts

Date: 2024-07-04
AO: edge_of_reason
Q: Quip
PAX: T, Chef
FNGs: None
COUNT: 3
WEATHER:
72° and clear

WARMUP:
5cc Arm Circles
10cc Hairy Rockettes
5cc Michael Phelps
10cc SSH
5cc Cherry pickers

THE THANG:
The Murph (Aussie style)
1mi run
100 pull ups (modified to Australian push-ups due to gate closure) 200 merkins
300 squats
Done in cc of 5-10-15 respectively
1 mi run

MARY:
10cc Am hams
30 sec Plank
Recover recover at 7:05 AM

ANNOUNCEMENTS:

COT:
Safety for neighbors during the 4th
2.0 watch for chef
T for new job starting on Monday to lead well
Quip job search

COFFEETERIA:
Three for coffeeteria at cool coffee in Brookland

Tags: edge_of_reason, T, Chef