Author: f3nano

Date: 2024-03-31
AO: freestate
Q: Birdman
PAX: Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony! FNGs: None
COUNT: 9
Run before Hills with coupons set to music

Warmup @ parking lot

SSH X 20 IC

Imperial Walkers X 20 IC

Mountain Climbers X15 IC

Cherry Pickers X 20 IC

THE THANG Run DOWN along MacArthur etc (1.25+ miles) 15-20 minutes

Stop at end of each song (about 5 mins X4)

Burpees 7x or
Merkins 14x

Team hill climb up 4X

Lunge steps up the hill

Carolina dry docks 5x

Coupon Rifle Carry 40 feet

Bear Crawl back to top of hill.

walk to bottom of hill…

rest 20 count

Coupon exercises

Squats 5X 10

Curls 5X 10

Overhead presses 4X 10

Bent rows 4X

6 MoM

Flutter Kicks X 15 IC

Slow Freddie Mercuries X 15 IC

Plank-o-rama 2 minutes

Knee-­‐Ups/Rowing Sit-ups X 20 IC

Superman 2 mins

Scissors X 15 IC

Tags: freestate, Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony!

Date: 2024-03-30
AO: thesandlot
Q: Big Short
PAX: Lazlo, Legacy, Magoo
FNGs: None
COUNT: 4

WARMUP: The normal stuff

THE THANG: The JG! Eight (?) rounds, each round consisting of a bit of mosey followed by 5 burpees, 20 of an upper body exercise (mercans, dips, etc) and 20 of a leg exercise (squats, lunges, a weird hybrid monkey humper thing).

MARY: The normal stuff.

ANNOUNCEMENTS: Convergence in early June.

COT: Salute to Legacy for the wonderful things he’s done for F3 The Capital in the recent months.

Tags: thesandlot, Lazlo, Legacy, Magoo

Date: 2024-03-30
AO: thefarm
Q: Infinity , Sparky
PAX: Squatter, Pad Thai, Firehead
FNGs: None
COUNT: 5

Rucked around the neighborhood, including a new path behind Franklin Middle School. We stopped three times to perform strength training with our rucksacks.

CoT: Nurture and maintain strong relationships with your wife, children, and family.

Tags: thefarm, Squatter, Pad Thai, Firehead

Date: 2024-03-29
AO: thepatriot
Q: 2 percent
PAX: Legacy, Hobbyhorse, Ice Tea, Kodiak, Magoo, Big Short, Defiance, Popeye, Flipper, Top Spin FNGs: None
COUNT: 11
WARMUP: SSH, Fellowship Lap, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, Turf Ticklers’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: We did a bunch of weird mechanical running stuff and some balance exercises. It was very uncomfortable. Jog to the 50, 20 merkins, jog back to the goal line
Slow March to the 50 and back
Stationary balance exercises: Pull/Switch, Slow knee up, slow knee down, touch the ground A-Skips to the 50 and back
Regular skips to the 50 and back
One legged hops to the 50 and back (switching legs at the 25) Bunny hops to the 50 and back
Backpedal to the 50 and back
Backpedal bunny hops to the 50 and back
Bounding to the 50 and back
Bounding to the 50 then accelerating into a full sprint to the goal line 2x 10 slow Bulgarian Split Squats each side
30 Dips
50 Calf Raises
25 Single Leg Calf Raises 2x

MARY: Bird Dog’s, Dirty Dogs, Nolan Ryan’s

ANNOUNCEMENTS: Congratulations to Overthrow who just welcomed a new baby girl, Katherine! New AO Monday’s 0530 hamilton at TJ Middle School.

COT: 1/4 of the year is almost over. This is a good time for us to reassess how things are going and to ask ourselves, “What did I accomplish in Q1? What didn’t I accomplish that I had hoped to and what are my goals to get there?”

Tags: thepatriot, Legacy, Hobbyhorse, Ice Tea, Kodiak, Magoo, Big Short, Defiance, Popeye, Flipper, Top Spin

Date: 2024-03-27
AO: ignite
Q: Legacy
PAX: Popeye, Goldfish, meister
FNGs: None
COUNT: 4
WARMUP: SSH, Imp Walker, Hill Billy, Little Bitty Arm Circles, Michael Phelps, Willy Mays Hayes, Little Bitty Arm Circles with one leg raised, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Mosey to Kaiser Permanente Garage; there, it is rounds of 10 Hand Release Merkins, 10 Suitcases, 10 Jump Squats, then repeat after a loop inside the garage; then escalation: 2x the forgoing set (twice, with loops), then 3x (twice); after the second 3x set we did Motivators, counting down from 6. Immediately after completing the motivators, we were approached by “Garage Security” (who knew this was a thing at this garage?) who seem agitated and truculently asked if we had been given permission to have this beatdown. “Permission?–what the actual dude” YHC immediately sprang into conflict resolution mode and thanked security profusely for so diligently doing their duty and also noting “we can leave.” We left, but it’s not like they took our word for it. So, we ran back to the parking lot. But, 48 hours + later, looks like no charges! MARY: Flutters (IC) 40, LBCs 40
ANNOUNCEMENTS: New M 0530 AO (Hamilton); CONVERGENCE ON JUNE 1 DETAILS COMIING COT: 2 year anniversary for YHC doing F3–so much gratitude!

Tags: ignite, Popeye, Goldfish, meister