Author: f3nano

Date: 2024-04-27
AO: freestate
Q: Mumford
PAX: Andrew Churchill, Bluto, Deagle, Cannoli, Mark Michael, John Kluge, Wildcat, Dungeon Master, FIFA (F3 The Capital), Leonardo, Birdman FNGs: None
COUNT: 12

WARMUP: high knees x20
Prison hard burpees x10
SSH x20
Imperial walkers x20
THE THANG: four rounds to increasingly involved kickboxing combos (jab, cross, jaw hook, rib hook, uppercut, knee, cross knee, front kick, cross kick, back kick, Daniel-san) led by Q, class-style. Approx 30 seconds for repeating each combo. Two lap mosey after each round.
After completing four rounds, repeat second and third rounds after MARY: Portuguese hammerx15
Leg lift rosalita x15
Little mermaid x10 per side
Stretches
ANNOUNCEMENTS: bow to your sensei!
COT:

Tags: freestate, Andrew Churchill, Bluto, Deagle, Cannoli, Mark Michael, John Kluge, Wildcat, Dungeon Master, FIFA (F3 The Capital), Leonardo, Birdman

Date: 2024-03-23
AO: freestate
Q: Mumford
PAX: Andrew Churchill, Bluto, Pigeon, Cannoli, Deagle, Show Me FNGs: None
COUNT: 7

WARMUP: SSHx30
High kneesx20
Swing billiesx20
Prison Burpeesx10
Ski jumpsx20
Willie mays heysx10
THE THANG:
I. ISO intervals
Four times through:
Alternating pulse lungesx20
Walking out merkinsx10
Front-to-back lungesx20
Low plankx20
Apollo Ohnox20
Crab Dipsx10

II. Coupon exercises with timer – Pax divided up and rotates through exercises w/coupon: – wrist breakers
– Curls
– Chest press
– Overhead press
– Bent-over rows
While timer farmer carries two coupons to end of lot (~50 yards) and back

MARY: American hammer x20
Flutters x10 big, x10 small
Outlaws x10 clockwise, x10 counterclockwise
Reverse crunchx20
Penguinx20
Plank-o-rama
ANNOUNCEMENTS:
COT:

Tags: freestate, Andrew Churchill, Bluto, Pigeon, Cannoli, Deagle, Show Me

Date: 2024-05-07
AO: thegeneral
Q: Lazlo
PAX: Hard Knox, citrus, Toolbox, bogey, Traveler, Hobbyhorse FNGs: None
COUNT: 7
Have you ever seen a mash up that didn’t really make sense, like none of it was connected? 7 PAX sure have.

WARMUP: coupon mosey to the warm up circle. SSH, imperial walkers, hillbillies, cherry pickers, willie mays hayes, michael phelps, down dog, coupon mosey to the field

THE THANG: The PAX lined up with coupons on the goal line and partnered up. As a team: -alternating coupon pull-throughs to the 25 yd line
-alternating traveling blockies to the 50 yd line
-alternating wheelbarrow to the opposite goal line
-alternating lunge walk / double coupon farmer’s carry to the other goal line and back

Part 2: PAX split into 2 teams. Team 1 tried to toss two bean bags into a basket. PAX not throwing were holding their coupons overhead, while team 2 held plank. Then switch. Round 1: 0-0
Losing team(s) carried coupons to the 50, doing a thruster every 5 yards Round 2: (moved the basket in by 2 yards) 4-4
Losing team(s) carried coupons to the 50, doing 5 thrusters every 5 yards

MARY: flutter kicks, Captain Thor

ANNOUNCEMENTS: usual

COT: Lots of things in life require our time and attention. Don’t forget about your marriage. Like a lot of things, the more you put into it, the more you’ll get out of it.

Tags: thegeneral, Hard Knox, citrus, Toolbox, bogey, Traveler, Hobbyhorse

Date: 2024-05-07
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Baguette, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, Mark Michael, Mumford, Pigeon, Winston FNGs: None
COUNT: 14

WARMUP:
• SSH x 25 IC
• Swingbillies x15 IC
• Carolina Dry Docks x 15 OMC
• Michael Phelps – 15 IC
• Hairy Rockettes 15 IC
• Windmills x 15 ICÂ
• Cherry Pickers x 15 ICÂ

THE THANG:
Playground of Pain (and Murph-prep)

Break into groups and 2 rounds of each set
• SET1
◦ Forward lunges x30 single count (pacer – all stations keep going until lunge is finished) ◦ Australian Pull Ups
◦ Big Boy sit-ups

• SET2
◦ Step ups
◦ Merkins 30x (pacer)
◦ Crunches

• SET3
◦ Squats 35x (pacer)
◦ Dips
◦ Reverse crunches

• MOSEY 2x playground track between each set

• Bonus SET (one time only)
• Squats 30x
• Merkins 20x
• Pull-ups 10x

MARY: n/a. Stretches

ANNOUNCEMENTS: coffeeteria and playground demolition (part 2) at Dungeon Master’s house 5/11 8-9:30am

COT: solidarity

Tags: freestate, Andrew Churchill, Bachelor, Baguette, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, Mark Michael, Mumford, Pigeon, Winston

Date: 2024-05-07
AO: delphi
Q: Yard Sale
PAX: Obadiah, Rambler, K-Pop, Blue Steel, Roddick, Ashe, Megatron, Peanuts, Crop Duster, Candles, Noah FNGs: None
COUNT: 12

WARMUP: Yes

THE THANG:
– 4 Rounds
Round 1:
– For X Yard Lines, do X number of Monkey Humpers (i.e. 10yd – 10 Humps) & Reverse Murder Bunny to next Yard Line. Repeat until 50 yard line. Ricky Bobby when finish

Round 2:
– For X Yard Lines, do X number of Kettlebell Swings & Regular Murder Bunny until end zone. Ricky Bobby when finished.

Round 3 (Partner Up, only need 1 block):
– Line up on endzone. Partner A does 5 blockies while partner B does burpees. Once finished, Partner A holds block over their head and walks to next yard line while parter B bear crawls. Switch roles after each yard line.

Round 4 (Team Game):
– Split into two teams. If uneven, move block ahead a little. Teams start on outside line and block placed on that line. Each person counts off. On ‘GO’, first person goes to murder bunny two paces while rest of team does chest pressed arms out merkins. After first person finishes and runs back, second person comes, etc. Repeat until one team has gone all the way.

MARY: Nope

ANNOUNCEMENTS: Convergence, Boneathon, Murph, Dads camp. Prize for finishing all 4.

COT: Owning up to mistakes. Commitment to keeping up with health.

Tags: delphi, Obadiah, Rambler, K-Pop, Blue Steel, Roddick, Ashe, Megatron, Peanuts, Crop Duster, Candles, Noah