Author: f3nano

Date: 2024-06-22
AO: thesandlot
Q: Defiance
PAX: 2 percent, citrus, Cam, AI, Booking, Hobbyhorse, Legacy, Spud, Popeye FNGs: None
COUNT: 10

WARMUP: the usual

THE THANG: 5k out to the river and back. On the way out, sprint for 30 seconds, then jog for 90, then short set of exercises. All downhill. On the way back, climb the hills, sprint the flats, and short sets of exercises to recover. No Mary.

ANNOUNCEMENTS: check the channels: cornhole, ruck n float, toolbox going away party, yardbird concert

COT: It’s good to occasionally do really hard things. Today’s workout was hard. The positive peer pressure of F3 makes it happen.

Tags: thesandlot, 2 percent, citrus, Cam, AI, Booking, Hobbyhorse, Legacy, Spud, Popeye

Date: 2024-06-21
AO: sparta
Q: Lightyear , Bluegrass
PAX: Monte Karlo, Ashe, Nano, Juneau, NOAA, Peanuts, K-Pop, Monk, Iron Eagle, Re-Du, Dunder FNGs: None
COUNT: 13
13 PAX showed for a Lightyear and Bluegrass farewell Co-Q. Warmed up are legs with some failure to launch then hit to impossible 1/4 mile (100m burpee broad jump, 100m bear crawl, 100m walking lunge, 100m run), followed by 1 lap Ricky Bobby, then 5 min EMOM of merkins, big boys, and jump squats. Mary consisted of pax choice TABATA covering 14 exercises.

COT: Thanks to the men of F3 The Capital for a great three years in the NCR, hopeful to see you all again in a few years! Iron Sharpens Iron!

Tags: sparta, Monte Karlo, Ashe, Nano, Juneau, NOAA, Peanuts, K-Pop, Monk, Iron Eagle, Re-Du, Dunder

Date: 2024-06-21
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, F-No, Firehead, Pad Thai, Lumbergh FNGs: None
COUNT: 5

WARMUP:
Michael Phelps, Don Quixotes, Beet pickers, Mosey around the fields

THE THANG:

2 Rounds
Sprint whole – OYO
40 Air squats- count
20 shoulder taps – cadence

High knees – Half OYO
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – Cadence

Walking Lunge – Half OYO
40 SSH – cadence
20 merkins – count
20 mountain climbers – cadence

MARY:
Flutter kicks, LBCs, WWIs, Rosalitas, American Hammers

ANNOUNCEMENTS:
Lumbergh Q on Monday, Pad Thai on Wednesday

COT:
After finishing two long tasks at work that took way longer than expected, just remember to keep working hard, do your dirty and complete the task. You’ll appreciate what you accomplished.

Tags: thefarm, Matthew – Running Man, F-No, Firehead, Pad Thai, Lumbergh

Date: 2024-06-21
AO: thepatriot
Q: Booking
PAX: Groundhog, Kodak, Popeye, Sunshine, Defiance, Jenner, Hops, Coconuts, Lazlo, Smokey, 2 percent, CableGuy, My Space, Bone, citrus, Maguire, Spud, Pilsbury, SAAS, Hobbyhorse, bogey, Fish Fry, Fitz-Hume, Flux, icy hot FNGs: None
COUNT: 26
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, WM Hayes, Michael Phelps, Down Dog, Kobra Kai THE THANG:
5 burpees
10 mountain climbers
15 merkins
20 copperhead squats
15 merkins
10 moutain climbers
5 burpees
Run to ampitheater

5 burpees
10 step ups
15 merkins
20 dips
15 merkins
5 burpees
Run to Knights of Columbus

5 burpees
10 shoulder taps
15 merkins
20 big bois
15 merkins
10 shoulder taps
5 burpees
Run back to Ampitheater

5 burpees
10 plank jacks
15 step ups
20 bulkarian split squats (10 each leg)
15 step ups
10 plan jacks
5 burpees
Run to basket ball courts

1 round- 20 shoulder taps/ 20 mountain climbers

MARY: None
ANNOUNCEMENTS: Cornhole tournament
COT: Life can change in a second, be aware of your surroundings, wear your seatbelt at all times, help others in need, material possessions can be replaced, your life can’t-

Tags: thepatriot, Groundhog, Kodak, Popeye, Sunshine, Defiance, Jenner, Hops, Coconuts, Lazlo, Smokey, 2 percent, CableGuy, My Space, Bone, citrus, Maguire, Spud, Pilsbury, SAAS, Hobbyhorse, bogey, Fish Fry, Fitz-Hume, Flux, icy hot

Date: 2024-06-21
AO: horizon-ao
Q: Magoo
PAX: Kodiak, 3 mile, Poe, sticks, vplaxico
FNGs: None
COUNT: 6
WARMUP: Easy stretches, SSH
THE THANG: 4 rounds of suicides punctuated by core
MARY: pigeon, child’s, and frog stretches
ANNOUNCEMENTS: Lot’s of vacation plans – expect small group workouts COT:

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