Author: f3nano

Date: 2024-04-08
AO: thefarm
Q: Firehead
PAX: Infinity, Squatter, Sparky, F-No, Pad Thai, Firehead
FNGs: None
COUNT: 6
WARMUP:
Grady Corns
Don Quixotes
Willie Maye Hayes
Mosey around the fields

THE THANG:
Two rounds of the following with some (adjustment) on second round:

15 (12) burpees
Low plank 60 count
Karaoke 1/2 field width

20 Carolina Dry Docks
50 (40) Squats
Australian snow angels
bear crawl 1/2 field width

25 (20) Merkins
15 Bonnie Blairs
30 (25) Shoulder taps

Sprint field width

MARY:
LBCs, Rosalitas, American Hammers, Rope Climbers, Side crunches, Penguin Crunches

ANNOUNCEMENTS:
Trolley Q on Wednesday, Squatter Q on Friday
Road clean up is now looking to be done on Saturday April 27th

COT:
There was talk this weekend in church meeting about momentum, specifically Spiritual momentum: the need to keep praying, reading scriptures, attending church services among others to keep your spiritual momentum going.

The same applies in other aspects and goals in our lives, including fitness for example with F3. Keep up the momentum, recognize when you are slowing down. Just a few breaks could slow the momentum and even cause you to stop and it will be much harder to get back the momentum or movement towards your goals and ideal habits. Keep going and moving.

Tags: thefarm, Infinity, Squatter, Sparky, F-No, Pad Thai, Firehead

Date: 2024-03-30
AO: olympus
Q: Yard Sale
PAX: Amish Country, Derecho, SBF, Monk, Po
FNGs: None
COUNT: 6
WARMUP: Of Course
THE THANG: Partner up.

Round one: One partner murder bunnies in 10 yard increments while other partner does merkins. Once partner one hits 10 yards, partner two bear crawls. Do this to 50 yard line then swap. Finish at endzone.

Round two: One partner does side straddle hops while other partner farmer carries block to other endzone. Once reached endzone, run back and switch roles by carrying block back. Repeat twice.

Round three: One partner reverse murder bunnies while other partner reverse bear crawls. Alternate roles every 10 yards. Make it to the end zone.

Round four: Ultimate Frisbee Shenanigans

MARY: Yes, a good amount
ANNOUNCEMENTS: April 20th road cleanup
COT: Giving thanks for F3 and hope that new pax can take advantage and embrace community. Great for building discipline and encouraging those new to come out and stay aligned with health.

Tags: olympus, Amish Country, Derecho, SBF, Monk, Po

Date: 2024-04-07
AO: mother-ruck-ing
Q: Shake ‘N’ Bake , Lucius
PAX: Ice Tea, Kodiak, Jag
FNGs: None
COUNT: 5
WARMUP: Coffee
THE THANG: There was rucking
MARY: Who?
ANNOUNCEMENTS: Nah
COT: Go Caitlin!

Tags: mother-ruck-ing, Ice Tea, Kodiak, Jag

Date: 2024-04-06
AO: olympus
Q: Peanuts
PAX: YNAB, Nano, Popeyes, Hightower, Yard Sale, Ashe, Doodles, Pele, SBF, Po FNGs: None
COUNT: 11

WARMUP: SSH, WMH, CP, MP, DD, WGS, CK, Ab stretch
THE THANG: Somewhere in the warmup Doodles showed up looking like he had one wheel down and the axle was draggin’. We did a Ricky Bobby around the track followed by a series of exercises across the football field which ended with a fireman’s carry back. Sufficiently suffering from a variety of injuries from discovering we are all a bit heavier than we look. Played some rugby-soccer followed by ultimate frisbee. MARY: 21 Merkins led by Yard Sale
ANNOUNCEMENTS: road clean up, Murph, May challenge, April challenge COT: by the end we all looked like a busted can of biscuits

Tags: olympus, YNAB, Nano, Popeyes, Hightower, Yard Sale, Ashe, Doodles, Pele, SBF, Po

Date: 2024-04-05
AO: thefarm
Q: Pad Thai
PAX: Infinity, F-No, Firehead, Trolley, Matthew – Running Man FNGs: None
COUNT: 6
WARMUP:
– Side-Straddle-Hops
– Good mornings (waist level
– Beet pickers
– Arm circles
– Sideways lunge stretch
– Praying Frog Squat-stretch: Squat down, Elbows inside of knees, then raise hips up and stretch out hamstrings, down to squat again – Mosey around the triangle (warm up jog)

THE THANG:
Thai-Bo Punches
*Do NOT extend arm all the way to be locked. At the end point, elbow is slightly bent. Starting on one side (Left). In Cadence

1. Jab with Left
2. Cross with Right
3. Hook Left
4. Count (Reset to starting position)

Recover and switch stances

Repeat same count opposite
1. Jab with Right
2. Cross with Left
3. Hook Right
4. Count (Reset to starting position)

Water Sprinkler Lunge:
In a lunge, opposite hand on ground supporting and then same hand as leg goes behind your ear to twist towards the leg and towards the sky. – Starting position is to enter into the twist and hold until my down

Sprint to Mid-field

T-Claps

Sprint back

Half Donkey/Ass kicks + Fire Hydrants
In cadence
– Starting position: Down on all fours
– 1. Kick leg back and foot up towards sky
– 2. Return
– 3. Lift leg and pee on the hydrants
– 4. Return

Australian snow angels
– In Cadence

Squat-Jabs
– Count around to 60

Speed bags with knee drives one side and then alternate to other. – To a song: You’re the best, from Karate Kid
– Modify and alternate sides as needed
– Stabilizing leg should be slightly bent
– Your body will be slightly leaned forward

Single leg glute lifts

Pike-Cross-body Mtn Climbers
– Starting position: Downward Dog/Pike
– Move Down, Knees cross underneath body to opposite elbow

Skaters
– Swing back leg across. Alternate between swing legs back. Bonus, Add jump when swinging to other side
– Inchworms-walk your hands forward to push-up position then walk your hands back and stand (that’s one).
– Spiderman climbers (Knees go to outside of same-side elbows, touch elbows if you can)

MARY:
– Flutter kicks: count around
– Big boy sit-ups: count around
– Leg lifts
– Forward lunges and over head stretch of opposite arm
– American Hammers

ANNOUNCEMENTS:
Grow Ruck first weekend in May, Richmond VA.
https://growruck.com/

Monday Q Firehead

Wednesday Q Trolley

COT:
W.O.W.
Give those you love 8 minutes
– I heard recently that the practice of giving someone going through something, has a lot on their mind, or experiencing sorrow or pain—giving them 8 minutes of your time to listen and be present with them can greatly improve their outlook on life and the situation and feel comforted. – Just listen, and ask curious questions to learn more and show interest. – Advice need only be given if asked
– Recognize someone you love in your life you could give 8 minutes to – Also, be ready and willing to ask someone to give you 8 minutes.

Tags: thefarm, Infinity, F-No, Firehead, Trolley, Matthew – Running Man