Author: f3nano

Date: 2024-04-19
AO: horizon-ao
Q: 3 mile
PAX: Old Bay, Classified, Kodiak, Poe, sticks, Undertow, Disco, Attache’, Magoo, Sparky, Bellhop FNGs: 2 Sparky, Bellhop
COUNT: 12
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– Billy Madison – add 11 reps of exercise for each grade, accelerated high school, maybe GED?
– Grade K – SSH, 1 – merkins, 2 – squats, 3 – LBCs, 4 – calf raises, 5 – one legged deadlifts, 6 – j los, 7 – break dancers 8 jumps squats 9 burpees 10 Imp Walkers 11 monkey humpers 11 flutter kicks x 30 12 LBCs x 50 MARY: Flutter kicks
ANNOUNCEMENTS: lots
COT: my youngest turned 7. I never knew how much i wanted a daughter till she came out of the womb. She is maddening and amazing. We’re always trying to be our best selves for our kids. F3 helps. Thanks for coming out.

Tags: horizon-ao, Old Bay, Classified, Kodiak, Poe, sticks, Undertow, Disco, Attache’, Magoo, Sparky, Bellhop

Date: 2024-04-19
AO: theaerie
Q: Lonestar
PAX: Passport
FNGs: None
COUNT: 2

WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
Mosey

THE THANG:
10 sets and move down the field w/
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies

MARY:
ANNOUNCEMENTS:
PAX community service on Saturday
COT:
Keep on keeping on

Tags: theaerie, Passport

Date: 2024-04-18
AO: olympus
Q: Peanuts
PAX: Blue Steel, Crop Duster, Mounthe, ToolTime, NOAA, K-Pop FNGs: None
COUNT: 7

WARMUP: SSH; WMH; CP; DB; merkins; MP; HSS; DD; WGS; groins
THE THANG: split up. Three stations
1. Mosey to Bruin
2. Farmers carry up and down ramp until 1 gets back
3. Stair climb until 1 returns
Rotate through
Do it again but different:
1. Run to end of parking lot; 10 burpees; Bernie sanders back 2. Curls while you walk ramp
3. BSS with block
Rotate through
Ran the four squares of the parking lot. Found some cones and tested our sobriety.
Circle up and do a round of curls, calf raises, KB swings – each pax calls 5x or 10x for calf raises MARY: yep
ANNOUNCEMENTS: lots
COT: get outside your comfort zone.

Tags: olympus, Blue Steel, Crop Duster, Mounthe, ToolTime, NOAA, K-Pop

Date: 2024-04-18
AO: edge_of_reason
Q: Chef
PAX: Forest, Quip, Bottlecap
FNGs: None
COUNT: 4

WARMUP:
15 side straddle hops IC
2 jump squats on Q
10 high knees IC
2 jump squats on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hayes (Side Lunges)
Jog around field

THE THANG:

THANG 1 – The Superladder
Minimal rest between exercises in a set, 30 seconds rest between sets Could try close grip inclined pushups instead of bench dips
Superladder Set #1: 1 Pull Up, 3 Dips
Superladder Set #2: 2 Pull Up, 6 Dips
Superladder Set #3: 3 Pull Up, 9 Dips
Superladder Set #4: 4 Pull Up, 12 Dips
Superladder Set #5: 5 Pull Up, 15 Dips
Superladder Set #6: 5 Pull Up, 15 Dips
Superladder Set #7: 4 Pull Up, 12 Dips
Superladder Set #8: 3 Pull Up, 9 Dips
Superladder Set #9: 2 Pull Up, 6 Dips
Superladder Set #10: 4 Pull Up, 12 Dips

THANG 2 – The Superlegger
MCs = Mountain Climbers
Superladder Set #1: 3 Squats, 3 MCs
Superladder Set #2: 6 Squats, 6 MCs
Superladder Set #3: 9 Squats, 9 MCs
Superladder Set #4: 12 Squats, 12 MCs
Superladder Set #5: 15 Squats, 15 MCs
Superladder Set #6: 15 Squats, 15 MCs
Superladder Set #7: 12 Squats, 12 MCs
Superladder Set #8: 9 Squats, 9 MCs
Superladder Set #9: 6 Squats, 6 MCs
Superladder Set #10: 12 Squats, 12 MCs

Can mixup sets with inverted rows and merkins

MARY:
20 LBCs IC
10 flutters low and fast IC
10 flutters high and slow IC
30sec Plank

ANNOUNCEMENTS:
– Bros and Beers tomorrow at 7pm in Herndon! See Signal chat for more details (message me if you’re not on that). – Prayers for:
– Forest and his M as they pack and prepare to move into their new house! – Quip as he thinks about job prospects
– Bottlecap as he finishes a big paper this week.
– Chef and M as they visit family, and for M’s grandma in poor health.

Tags: edge_of_reason, Forest, Quip, Bottlecap

Date: 2024-04-18
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Bachelor, Dungeon Master, Horshack, Pigeon, Cannoli
FNGs: None
COUNT: 6

WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 imperial Walker squats IC
10 back lunge skip ups IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
Session 1 blockie suicides

Line up with coupon on bball court, 5 blockies, run with coupon to half, leave coupon, run back to start, run to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x

Long mosey

Session 2
Blockie bear crawls
Line up, 5 blockies, bear crawl to half, crawl bear back, run coupon all the way to end, 5 blockies, bear crawl to half, crawl bear back, grab coupon, run back to start

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Long mosey

Repeat Session 1

Long mosey

Repeat Session 2

MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC

ANNOUNCEMENTS:

– thirsty 3rd is now thirsty fourth
– Road clean up scheduled for April 27 now – a week early bc of my au pair who needs to complete some service hours for a class – Use slack to sign up for your Q’s
– Post your beatdowns on slack – there is actually a reason – the tally of those posts worldwide is how they know the number of daily workouts happening

COT:

Tags: freestate, Bachelor, Dungeon Master, Horshack, Pigeon, Cannoli