Author: f3nano

Date: 2024-04-05
AO: horizon-ao
Q: 3 mile
PAX: Magoo, Fish Fry, Old Bay, Classified, sticks, Kodiak, Disco, 2 percent, Brown Bag, Poe FNGs: None
COUNT: 11
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
Tabata (25 seconds on; 10 seconds off; 8 rounds each exercise, mosey ½ field and back); with a dope 80s soundtrack playing (except for the 8 ½ minute version of white wedding, that was just too much) – 7 Exercises 8 x then mosey (5-6 mins) to goal line and back 1. Squats, cinder blocks
2. Chest press
3. Flutter kicks (hold coupon)
4. Burpees / blockers alternate
5. Kb swings
ANNOUNCEMENTS: yes.
COT: minute of silent reflection. the week after Spring Break is a tough transition; having F3 makes it suck less. Thanks for coming out.

Tags: horizon-ao, Magoo, Fish Fry, Old Bay, Classified, sticks, Kodiak, Disco, 2 percent, Brown Bag, Poe

Date: 2024-04-05
AO: sparta
Q: Pop Fly , Rambler
PAX: K-Pop, NOAA, Dunder
FNGs: None
COUNT: 5
WARMUP: It was good. We did some scorpions

THE THANG: A few laps, then some golf + bear crawls, overhead press situps, and some BDPs

MARY: Flutterkicks, Merkins, Calf Raises

ANNOUNCEMENTS: Yardsale’s Bday celebration tomorrow art 1pm

COT: Q talked about what the F’s mean for F3

Tags: sparta, K-Pop, NOAA, Dunder

Date: 2024-04-03
AO: compound
Q: Yardbird
PAX: Booking, Hightower, Monk, Popeyes, Poe, Crop duster
FNGs: None
COUNT: 7

WARMUP: motivators/IW/seal claps/cherry pickers/WMH/DD/WGS
THE THANG: moseys to 3 garages. #1: deconstructed burpee = 3 lunge walks, 3 slow count merkins, 3 legs together mountain climbers, 3 box jumps: repeat. #2: 1 runner is timer, others do series of exercises: squat/merkin/big boys/lunge/toy soldier/bonnie blair’s/etc. & pull ups, final sprint lap. #3: 3rd garage- half group runs ramps, half goes up and down stairs…ramp group catches stair group = whatever floor they are caught in = # of burpees X 5; then group traded. MARY: flutter kicks
ANNOUNCEMENTS: Murph training, Boneathon
COT: apologize when you need to in hard things and little things. Be quick to apologize and quick to forgive.

Tags: compound, Booking, Hightower, Monk, Popeyes, Poe, Crop duster

Date: 2024-04-03
AO: thefarm
Q: Infinity
PAX: Chile, Matthew – Running Man, Bettis (Lexington)
FNGs: None
COUNT: 4
WarmUp: SSHs, Squats, Don Quixote, Beet Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
– 60m Sprint
– 10 Chuck Norris Push-ups (aka, Knerkins)
– 10 American Hammers IC
– 10 Squat Kicks IC
– Chuck Norris fact (see below)

4 Rounds of the Following:
– 20m of Roundhouse Kicks
– Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 – Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 – Chuck Norris fact (see below)

2 Rounds of the Following:
– 20m Standing Long Jumps
– 10 Break Dancers
– 20m Bear Crawls
– CDDs
– Chuck Norris fact (see below)

Chuck Norris Facts:
1. When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
2. When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. 3. Chuck Norris counted to infinity—three times.
4. They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! 5. How many push-ups can Chuck Norris do? All of them.
6. Chuck Norris can divide by zero.
7. When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. 8. Chuck Norris threw a grenade and killed 50 people, then it exploded.
9. Chuck Norris has a diary. It’s called the Guinness Book of World of Records. 10. Bigfoot claims he saw Chuck Norris.
11. Death had a near-Chuck Norris experience.
12. Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. 13. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
14. Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

Mary: Flutter Kicks and Jamie (20 sec boat pose, 20 sec crunchy frogs, and 20 sec boat pose)

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

“Anything you want is just on the other side of an uncomfortable emotion.” – Sara Brewer

Anyone who has accomplished something great has learned to look on the positive side of what they can do and embrace the discomfort of doing something new or different. Embrace the discomfort. Accomplish great things.

Tags: thefarm, Chile, Matthew – Running Man, Bettis (Lexington)

Date: 2024-04-03
AO: thepatriot
Q: Strange Brew
PAX: 2 percent, Anchorman, Boardwalk, CableGuy, Ice Tea, SAAS, Shake ‘N’ Bake, Spud FNGs: None
COUNT: 9

WARMUP: SSH-IW-LBAC—CP—WMH—DD-CK-Lap
THE THANG: R1 – Curls/Overhead Press/Squat/WWII ; R2 – Blockee/Calf Raise; R3 – Chest Press/Curls/Atlas Press/WWII; R4 – Squat/Toe Taps/Coupon Merkins/Flutter. PAX divided into two groups. The first group ran a lap with Ricky Bobby + 2 burpees as the timer. Second group did a round of coupon exercises 20 reps per set. The groups alternated to work through the rounds.
MARY: 3 sets -20 Alt Shoulder Taps/20 Mountain Climbers; 20 Nolan Ryans; 30 Flutter kicks; 40 Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon is coming; check out new AO hamilton; convergence is coming
COT: YHC has his 20th wedding anniversary this week. Relationships require work at times, but like anything, you often get out of it what you put in. A message well understood by a PAX in the cold rain and gloom.

Tags: thepatriot, 2 percent, Anchorman, Boardwalk, CableGuy, Ice Tea, SAAS, Shake ‘N’ Bake, Spud