Author: f3nano

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thegeneral Fetch

Date: 2024-06-25
AO: thegeneral
Q: Hobbyhorse
PAX: Gherkin, SubPrime, Summit, Apples, Tea Party, Toolbox, Hard Knox, citrus, bogey, Jenner, Sea Prop(spelling??)DR, Robo FNGs: 1 Robo
COUNT: 13

WARMUP: SSH, IW, HB, arm circle, Phelps, RVE, WMH, DD, access the general THE THANG: March down field doing deconstructed burpees: start at goal line 10 squat thrust run to opposite goal line and run back to 10. 20 merkin run to opposite goal line and back to 20
10 squats run to opposite goal line and back to 30
…
When reach goal line go to high steps behind the track for jump squats/step ups.

Dora fetch. Break into groups of 2 and take a ball for each team. exercise is 250 LBC; timer is the exerciser throws the ball and the other pax runs to fetch it. Switch.
Dora 2 (audible): groups of 3 with one exerciser and pax 2 and 3 throw the ball and compete to fetch the ball (these need some more field work before ready for their premier on the Ocho). MARY: dog, donkey, ww2, flutter, am hammer, lbc, FM
ANNOUNCEMENTS: cornhole, HH for toolbox on thu evening in pentagon city
COT: dogs find joy in exercise. While we say it’s the gloom, and it is, there is still lots of joy in it, and I’m grateful for the gloom & fun of working out with you all.

Tags: thegeneral, Gherkin, SubPrime, Summit, Apples, Tea Party, Toolbox, Hard Knox, citrus, bogey, Jenner, Sea Prop(spelling??)DR, Robo

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mondaynightruckers Not a CSAUP Ruck

Date: 2024-06-24
AO: mondaynightruckers
Q: Rocketman
PAX: Jetstream, Tron, Trifecta
FNGs: None
COUNT: 4
THE THANG:
5.2 miles in the lovely evening weather.

ANNOUNCEMENTS:
– July 22nd: Summer Food Donation Ruck, see Jetstream
– Upcoming: Brew Ruck, see Tron

COT:

“But go your way till the end. And you shall rest and shall stand in your allotted place at the end of the days.” ~ Daniel 12:13

We have the same call to us today in the midst of our trials and tribulations. Follow the straight and narrow way, keep our eyes on the Lord, and don’t worry. He is in control.

Tags: mondaynightruckers, Jetstream, Tron, Trifecta

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hamilton AI is taking over control

Date: 2024-06-24
AO: hamilton
Q: AI
PAX: Legacy, Hard Knox, Goldfish, 2 percent, Popeye, Jag, Quick Stop, Spot FNGs: None
COUNT: 9
WARMUP:
1. Side Straddle Hop
2. Arm circles
3. Overhead hand reach (with your legs)
4. Imperial walker
5. Lower back stretch (twisting your body)
6. Windmill
7. Knee circles
8. Downward dog

THE THANG:
1. 1/4 circle running, 1/4 doing: high knees, butt kicks, left/right side forward, deer jumps 2. Every time we were passing small wall at the field corner – dips
3. Every time we were passing gates – pull ups that were wisely changed to merkins 4. https://f3nation.com/exicon/entry/27880/?page_size=100&gvid=398721 5. https://f3nation.com/exicon/entry/2904/?page_size=100&gvid=398721 MARY:
1. The iconic 8 minutes ABS that turned out to be https://www.youtube.com/watch?v=n538bSON2kA 2. Freddy Mercury
ANNOUNCEMENTS: cornhole tournament 6/30 port city brewery. Check F3 capital news. Note: there were more announcements, feel free to edit this backblast to add them.
COT: use this week to get rid of a todo-list that you have been procrastinating for quite a while. I appreciate you all coming this morning, it was an honour for me to Q!

Tags: hamilton, Legacy, Hard Knox, Goldfish, 2 percent, Popeye, Jag, Quick Stop, Spot

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acropolis The time I designed a workout for Blue Steel

Date: 2024-06-24
AO: acropolis
Q: Peanuts
PAX: Doodles, Hightower, Air Bags
FNGs: None
COUNT: 4

WARMUP: SSH; WMH; HB; DB; Run a lap; Half way do some DD; WGS; GS; Ab Stretch
THE THANG: Pair up for some DORA. The heat was oppressive as soon as I stepped outside. Other Pax said they enjoyed the breeze. I think HT must have just been breaking wind. 75x curls; 125x rows; 150x chest press; 200x iron cross; 225x calf raises; 300x MHs. Other Pax ran to sideline and back. Towards the end did a few rounds of Bernie Sanders; Karaokes; and Broad Jump Burpees.
MARY: ring of :fire: – FKs; A-RODs; WW2s; and PPointers or as Air Bags reminded us Homer n’ Marges.
ANNOUNCEMENTS: Rick and float; cornhole tournament: 9/11 stair climb; naked Olympics at Crop Dusty’s
COT: anniversary of Tank Man at Tiananmen Square. Have the personal courage to step up even when odds stacked against you – 1 man and his groceries vs a column of T59 tanks.

Tags: acropolis, Doodles, Hightower, Air Bags