Author: f3nano

Date: 2024-06-08
AO: thesandlot
Q: CableGuy
PAX: Boardwalk, Cam, Legacy, Kodiak, Booking, AI, Roadhouse, Defiance, Roadhouse FNGs: 1 Roadhouse
COUNT: 9
WARMUP: SSH, IW, CP, WMH, AC, DD
THE THANG: The Original JG is:
Run 3 minutes; stop and do 20 Squats, 5 Burpees, 20 Merkins
Repeat x 10 times
MARY: Nada
ANNOUNCEMENTS: n/a
COT: Be present this summer as you spend time with friends and family. Those moments are fleeting – enjoy em!

Tags: thesandlot, Boardwalk, Cam, Legacy, Kodiak, Booking, AI, Roadhouse, Defiance, Roadhouse

Date: 2024-06-08
AO: thefarm
Q: Infinity
PAX: Sparky_The Farm, F-No, Gekko (Keith Capp)
FNGs: None
COUNT: 4
Rucked about 4 miles

CoT: YHC shared about an upcoming interview at work that has him nervous. Posting for workouts with you fine gents makes it easier to be mentally prepared.

Tags: thefarm, Sparky_The Farm, F-No, Gekko (Keith Capp)

Date: 2024-06-07
AO: olympus
Q: Rambler
PAX: Peanuts, Blue Steel, Ashe, Pop Fly, Gherkin, NOAA, Nano, Yard Sale, K-Pop, Rocket, Po, Gadget, Pumpernickel, Rollingstone, Doodles FNGs: None
COUNT: 16
WARMUP: 16, not 15, HIMS showed up. We conducted a traditional warm up.

THE THANG:
Round 1: 2 teams. Bear crawl your coupon up the hill. Once to the top, perform 6 man-makers. Rifle carry to the opposite point, then crawl bear your coupon back. Ashe couldn’t figure this out and just threw his coupon down the hill. This was done for 3 full rounds. When down at the bottom of the hill – PAX performed curls, KB Swings, or OH Press

Round 2: Man-maker block pass race.
PAX lined up in their 2 original teams. Each PAX had a coupon in front of them. PAX completes a man-maker and then passes the coupon to the next person – runs to front of the line. Goal was to get all PAX and all coupons across the finish line

Round 3: Pass the block. PAX circled up.
(1) Sit up with block, pass the block to the left – all around the circle (2) PAX plank and pass the block to the left – all around the circle (3) Sit up with block, pass the block to the right – all around the circle (4) PAX plank and pass the block to the right – all around the circle

MARY: Sit ups with the block

ANNOUNCEMENTS: Dad’s Camp, June 17th Farewell

COT: The Q shared thoughts on D-Day, what it means, what feelings it evokes, why it evokes those feelings, and then encouraged the PAX to work on themselves, work with each other, do better, and be better.

Tags: olympus, Peanuts, Blue Steel, Ashe, Pop Fly, Gherkin, NOAA, Nano, Yard Sale, K-Pop, Rocket, Po, Gadget, Pumpernickel, Rollingstone, Doodles

Date: 2024-06-07
AO: sparta
Q: Pop Fly
PAX: Peanuts, Lightyear, K-Pop, Yard Sale, Doodles, Re-Du, Ashe, NOAA, Iron Eagle FNGs: None
COUNT: 10
WARMUP: Very Traditional
THE THANG:
– 6 Minute EMOM: One minute each of: Merkins, single leg toe touches (left toe), hip thrust marches, single leg toe touches (right toe), Big boy sit-ups, super Phelps

– 5 Minute EMOM: Run to the obstacle line and back every minute (this one really sucked)

– 4 Minute EMOM: 10x Squats, 10x Lunges, 10x Jump squats (this was a bit of a leg burner)

– 3 Rounds: Bear crawl to the 50 yard line, jog back. Repeat 2 more times (total 3 times)

– 2 Minute EMOM: Partner A does Burpees / Partner B does Speed Skaters in time with the Burpees. Switch

– 1 Giant Circle Commanders Run (with PAX in the plank patiently waiting their turn)

MARY: calf raises, Big boy sit-ups

ANNOUNCEMENTS: 17 June farewell

COT: Be well, do good work, and stay in touch

Tags: sparta, Peanuts, Lightyear, K-Pop, Yard Sale, Doodles, Re-Du, Ashe, NOAA, Iron Eagle

Date: 2024-06-07
AO: thepatriot
Q: Legacy , bogey
PAX: SAAS, Strange Brew, Overthrow, Smokey, Groundhog, Popeye, Shake ‘N’ Bake, Gandalf, AI, Short Rib, Skymiles, Fish Fry, Hobbyhorse, Hops, Tea Party, Jag, [I missed the name of the double respect gentleman on the far right, next to Jag], Topspin, Messy, Pep, KFC, Spike, Slapshot, Longboard, K-Pop, [Another Tea Party 2.0, name escapes me sorry ]
FNGs: 10 Topspin, Messy, Pep, KFC, Spike, Slapshot, Longboard, K-Pop, [Another Tea Party 2.0, name escapes me sorry ] COUNT: 30
WARMUP: Side Straddle Hop, Imperial Walker, Hill Billy, Little Bitty Arm Circles (and Reverse), Willy Mays Hayes, Michael Phelps, Downward Dog, WGS, THE THANG:
First:
4 rounds of 3 exercises performed IC. 12-reps each exercise. Various movements between each round.

Round 1

12 Merkins
12 Copperhead squats
12 Flutter Kicks
Run 200 yds

Round 2

12 Merkin Jacks
12 Imperial Squat Walkers
12 Mtn Climbers
Backpedal 200 yds

Round 3

12 Knerkins/Chuck Norris
12 Lunges IC – 6 forward/6 reverse
12 Toy Soldiers
Bearcrawl 50 yds

Round 4:

12 T-Merkins
12 No Surrenders
12 Shoulder taps
Crawlbear 20 yds
Then:
A game of full-field Footski Ball, which is like ultimate with a rugby ball, but you have to shoot into a bucket in the end. It was a low scoring game but it was fun. MARY:
ANNOUNCEMENTS: There is a workout tomorrow at One Life Fitness in Ballston for the Alzheimer’s Association; Happy Hour for Brown Bag’s Birthday at 5:00 at Ballston
COT: Thanks for coming out–today’s workout was a glimpse of what the husbands and dads do every day at F3; we are grateful to have this opportunity to workout together and grow together

Tags: thepatriot, SAAS, Strange Brew, Overthrow, Smokey, Groundhog, Popeye, Shake ‘N’ Bake, Gandalf, AI, Short Rib, Skymiles, Fish Fry, Hobbyhorse, Hops, Tea Party, Jag, [I missed the name of the double respect gentleman on the far right, next to Jag], Topspin, Messy, Pep, KFC, Spike, Slapshot, Longboard, K-Pop, [Another Tea Party 2.0, name escapes me sorry ]