Author: f3nano

Date: 2024-05-06
AO: horizon-ao
Q: Classified
PAX: 3 mile, Kodiak, Bellhop, SPINAL TAP, Brown Bag, Purple Rain, Magoo, Kombucha FNGs: None
COUNT: 9
WARMUP: Little Bitty Arm Circles, Michael Phelps, Willie Mays Hays, Cherry Pickers, Down Dog, World Greatest, Up Dog
THE THANG: Kicked off by learning a bit about Jason Richards (Falcon) of AO Wet Willy in STL and why we worked out in his memory today. If you want to support Falcon’s family, https://givebutter.com/Richards. Full narrative shared by STL-Meramec below.

In-cadence 14 SSH. 026 Reps of:

Flying Squirrels
American Hammers
Lunges
Curls
One Lap
No Cheat Merkins

for 2 1/2 rounds.
MARY: Plank Saws
ANNOUNCEMENTS: None
COT: It is amazing that we come together and workout on behalf of someone we have never met. What a community we have. Also, nothing is promised and our number could be called at anytime. Live every day.

Tags: horizon-ao, 3 mile, Kodiak, Bellhop, SPINAL TAP, Brown Bag, Purple Rain, Magoo, Kombucha

Date: 2024-05-06
AO: hamilton
Q: Legacy
PAX: Hobbyhorse, Jag, Freddie, Marshall
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walkers, Hill Billy, Cherry Pickers, Little Bitty Arm Circles, Willy Mays Hayes, Michael Phelps, Downward Dog, Kobra Kai.
THE THANG: First Thing: Bear Crawl Dora, 100 Merkins, 100 Single Count BBs, 100 LBCs (3-Pax Group upped it to 150), then Regular Dora, 100 Shoulder Taps, 100 Mountain Climbers, 100 Flutters, all single count. Then, introducing the game of Pressure, all PAX take 3 steps back from Home Depot bucket and get a spongey ball that they must, in turn, throw into the bucket. For every miss, the “burpee ante” for the following round goes up. After a few rounds, the Q introduced another layer, which is 2 consecutive misses, or 3 consecutive misses generate an immediate stand-alone penalty; 2 immediate burpees for the consecutive miss, and, for the 3rd miss (a miss after the 2nd consecutive miss) 10 burpees followed by a suicide. In the end, the PAX really performed under the pressure. Only a few 10 baggers and suicides MARY: Flutter Kicks (40, IC), Dirty Dogs, 10 Left and Right
ANNOUNCEMENTS: In reverse calendar order: Look for info on the Longest Day Workout out at OneLife Fitness at Ballston Mall on 6/8. Convergence on Roosevelt Island 6/1–0700. and then the double Memorial Day Weekend–Sunday BONEATHON and Monday the Murph at George Mason University.
COT: Tribute to Falcon. F3 is many things, and we are also a non-denominational faith organization. In the end–SkyQ calls the shots. You might be sitting on a timebomb right now and have no idea–when it goes off, the little problems you have today might not seem so big. Even though SkyQ calls the shots, we have free will. We kind of choose our challenges, but, in the end, the challenges you get are the challenges you get. You will be fine. SYITG!!!!

Tags: hamilton, Hobbyhorse, Jag, Freddie, Marshall

Date: 2024-05-06
AO: acropolis
Q: Hightower
PAX: Peanuts
FNGs: None
COUNT: 2

WARMUP:
SSH and stretching

THE THANG:
Murph Prep:
1 mile run
Sets of 5-10-15
5 pull ups
10 merkins
15 air squats
1/2 mile run

MARY:
None, to save time for CoT

ANNOUNCEMENTS:
Already shared

COT:
Remembering Jason Richards from STL, FNG that posted late April. During his naming he collapsed, the PAX provided CPR and called 911. Unfortunately Jason passed away on the way to the hospital. He is survived by his M and (4) 2.0’s.
We can’t control when God takes us away, so we need to live each day to fullest, never take it for granted. Prayers for Jason, later named Falcon, for his wife and kids.

Tags: acropolis, Peanuts

Date: 2024-05-06
AO: thepatriot
Q: Wedding Singer
PAX: My Space, Shake ‘N’ Bake, SAAS, Booking, Anchorman, Bone, Obadiah, CableGuy, Ice Tea, Hobbyhorse, Smokey, Lazlo, Boardwalk, citrus, bogey, Fitz-Hume, Pepco, @hops FNGs: 1 @hops
COUNT: 18

WARMUP: Falcon’s story

THE THANG:
BuyIn: Together In-cadence 14 SSH

4 Rounds:
F Flying Squirrels ( 026 Reps)
A American Hammers ( 026 Reps HW)
L Lunges ( 026 Reps EW)
C Curls ( 026 Reps)
O One Lap
N No Cheat Merkins ( 026 Reps)

4th round was Arlington style – 07 reps

BuyOut: Together In-cadence 14 SSH

MARY:
Leg lift over coupon (026 Reps)
Flutter kicks (026 IC)

ANNOUNCEMENTS:
Upcoming Events:
– May 26th- #boneathon, get signed up here—> https://forms.gle/gwusFAprKbaKxDfm8 – May 27th- #memorial-murph-wod
– June 1st- #convergence
– June 7-9- #dadscamp

COT:
F3 provides incredible support for anyone willing to show up in the gloom.

Consider making a donation to help support Falcon’s family: https://givebutter.com/Richards

Tags: thepatriot, My Space, Shake ‘N’ Bake, SAAS, Booking, Anchorman, Bone, Obadiah, CableGuy, Ice Tea, Hobbyhorse, Smokey, Lazlo, Boardwalk, citrus, bogey, Fitz-Hume, Pepco, @hops

Date: 2024-05-06
AO: thefarm
Q: Firehead
PAX: Yogi, IKEA, Infinity, Sparky
FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Beet Pickers

THE THANG:
Escalator:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30

SSH round was done twice followed by mosey around the field

MARY:
Leg lifts, Freddy Mercury, Luge, Plank->Arm->Knee, Penguin Crunches

ANNOUNCEMENTS:
IKEA Q on Wednesday
DC Convergence June 1

COT:
(From Peter Attia podcast) Jason McCarthy, Green Beret and co-founder of GoRuck, shared the following on the process of preparing and training to get into the Green Berets:

“Half the battle is to go in confident. If you’ve cut corners, you know it! … That burrows inside your brain and when something doesn’t go your way, you start to play the what-if game. That what-if game is so dangerous. But if you have done what you can do and show up ready, then the outcome is going to be what it’s going to be. ”

Tags: thefarm, Yogi, IKEA, Infinity, Sparky