Author: f3nano

Date: 2024-04-10
AO: thepatriot
Q: Booking
PAX: Lazlo, Spud, Boardwalk, Ice Tea, Shake ‘N’ Bake, My Space, CableGuy, Flipper, Bone, Smokey, Hobbyhorse, Wedding Singer, Strange Brew FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Windmills, Cherry Pickers, WM Hayes, Down Dog, World’s Greatest Stretch THE THANG: Starting at the goal line:
10 OH Press— back pedal to far 10 yard line—10 burpees–mosey back to goal line
20 Curls—back pedal to far 20 yard line—20 mountain climbers (IC)– mosey back to goal line
30 Chest Presses—back pedal to far 30 yard line—30 merkins–mosey back to goal line
40 Squats/ coupon—back pedal to far 40 yard line—40 WWI sit ups—mosey back to goal line
40 Calf raises w/ coupon–bear crawl to near side 40 yard line–40 SSH (SC)– mosey back to goal line
30 bent over rows—bear crawl to near side 30 yard line–30 plank jacks (IC)–mosey back to goal line
20 coupon around the worlds–bear crawl to near side 20 yard line–20 flutter kicks (IC)–mosey back to goal line
10 toe taps (IC)—bear crawl to near side 10 yard line–10 never surrenders—mosey back to goal line

Mosey to bleachers for 2 sets of 20 dips/ 20 step ups (IC)–finish lap back to the field MARY: LBC, Toy Soldiers, Penguin heel taps, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon May 26th- lots of running options and biking/ support options- see Bone-a-ton channel. Support new AO Hamilton on Mondays at TJ Middle school. Convergence June 8th- get with Spokes if you can help with the event.
COT: Resist the urge to judge a book by its cover. Q shared story of neighbor who he didn’t know at all but whose work van was always parked in front of his house, which kind of annoyed him. One day as the Q was working in his yard the neighbor offered him some fertilizer from said van and it has done wonders for his yard. Subsequently, as he actually got to know the guy, the Q realized he was wrongfully judging the man based on what he saw on the outside, not the inside.

Tags: thepatriot, Lazlo, Spud, Boardwalk, Ice Tea, Shake ‘N’ Bake, My Space, CableGuy, Flipper, Bone, Smokey, Hobbyhorse, Wedding Singer, Strange Brew

Date: 2024-04-10
AO: theaerie
Q: Lonestar
PAX: Stewie, Chasqui
FNGs: None
COUNT: 3

WARMUP:
Side straddle hops
Michael Phelps
Arm circles
Pickin cherries
Willnmays hays

THE THANG:
Walk straight, jog turn, sprint straight, jog turn (that’s our lap) 1. 15 thrusters, 15 curls, 15 American hammers
Lap
2. High plank with hand release merkins
Lap
3. 20 squats, 20 step ups, 15 Michael Phelps
Lap
4. Bear crawl 20 yds and crab walk back (2x)
Lap
5. 15 thrusters, 15 curls, 15 Freddie Mercury
Lap
MARY:
ANNOUNCEMENTS:
April 20th- community service event
COT:
Keep grinding!!!

Tags: theaerie, Stewie, Chasqui

Date: 2024-04-09
AO: atlantis
Q: True North
PAX: Deflator, Hammerhead, Infinity, Smokee, Gherkin, B-String, Kraut (F3 Grand Rapids) FNGs: None
COUNT: 8
WARMUP: 20x SSH, willy mays hayes, flutter kicks, gluten bridge
THE THANG: mosey to stadium in Indian run with last pax doing 3 Rockstar jumps first. Teams of 4 pax tackle four cards before ascending/descending with 10x merkins of choice (rotating lead…burpees apparently count as a variation) at the 2nd landing. ❤️ =basic burpee, 💎 =American hammer (in cadence), ♣️=seal claps, ♠️ =air squats. At +40min, Indian run back with last pax doing 1x full burpee first. MARY: (none!)
ANNOUNCEMENTS: “see slack”
COT: Failure is a crucible and how great leaders are made. Every failure can teach us something – even if it’s just what not to do, or simply a lesson in humility.

Tags: atlantis, Deflator, Hammerhead, Infinity, Smokee, Gherkin, B-String, Kraut (F3 Grand Rapids)

Date: 2024-04-09
AO: delphi
Q: Megatron
PAX: Blue Steel, Nano, Peanuts, Hightower, K-Pop, Red Baron, Battleship, Monte Karlo, Mounthe, Rocket, Megatron, Crop Duster, Candles FNGs: None
COUNT: 14

WARMUP:
Side straddle hop, Mericans, Willie, Mays Hayes, cherry pickers, air squats, Michael Phelps

THE THANG:
3 Sets 40/10; 30 rest in-between sets (13:10)
Workout:
1. Squat (weighted/unweighted)
2. Mountain Climber
3. T-pushups
4. Swing
5. Split Jumps

3 Sets 40/10; 30 rest in-between sets (13:10)
Workout:
1. Row
2. Lateral Lunge
3. Pushup Row
4. Lunge Twist
5. Push Press

MARY:
Walk out, 90-90, world’s greatest stretch

ANNOUNCEMENTS:
Murph 27 May || Murph prep on Mondays
Road clean up Saturday 20 April
monthlychallenge
Something in Pennsylvania

COT:
Reading/listening to a book on ADD/ADHD and its speaks on five concepts all starting with C however I’m not that far in the book so I only recall two. Compassion and cooperation.
As we move through our day, can we better connect with somebody through compassion and cooperation? Can we be empathetic to some thing that might be going on with them and can we work with them to come up with a solution to whatever challenge or achievement we’re trying to reach.

Book: What your ADHD child wishes you knew
Dr. Sharon Saline

Tags: delphi, Blue Steel, Nano, Peanuts, Hightower, K-Pop, Red Baron, Battleship, Monte Karlo, Mounthe, Rocket, Megatron, Crop Duster, Candles

Date: 2024-04-09
AO: thegeneral
Q: Traveler
PAX: Tibs, bogey, Toolbox, Jenner, citrus
FNGs: None
COUNT: 6

WARMUP: SSH, Imperial Walkers, Hillbilly, Moroccan Night Clubs, and more

THE THANG: Mosey to the base of the hill on Stafford. PAX did an exercise together followed by sprinting up the hill.

3 rounds: Bobby Hurley (in honor of Dan Hurley’s 2nd straight championship last night), Shoulder Taps, and then Hand-Release (or T) Merkins.

Mosey back to field.

Partner Tick Tock Circuits: 2 rounds of the following in tick-tock fashion

44 derkins
44 calf raises
44 dips
22 box jump burpees

MARY: Flutters and American Hammers

ANNOUNCEMENTS: Convergence? New Hamilton AO. Prayers for PAX who recently lost their fathers.

COT: YHC’s wife is pregnant with their first child! She’s due in Mid-August. YHC is grateful for the stalwart (mostly) example of leadership, discipline, and family from the PAX of F3. Looking forward to life’s next adventure.

Tags: thegeneral, Tibs, bogey, Toolbox, Jenner, citrus