Author: f3nano

Date: 2024-03-20
AO: delphi
Q: Doodles
PAX: Mounthe, Twin Star, NOAA, Obadiah, K-Pop, Rambler, Ashe, Nano, Pop Fly, Crop Duster, Goose FNGs: None
COUNT: 12

WARMUP: ssh, WGS, arm circles, cherry pickers, Willy mays, imperial walkers. Shoulder stretches. THE THANG:
Mike Tyson’s prison workout
10 Mike Tyson’s
10 jump squats
10 donkey kicks
10 crawl out merkins (also known as inch worms)
10 SSHs in cadence
Above done together. Then moseyed to goal line for –

Sprint 50 mosey back
Sprint 40 mosey back
Sprint 30 mosey back
Mtn climbers on own until all finish. That’s one round. Completed 3 rounds.

MARY: half way round ring of fire
ANNOUNCEMENTS: Murph in May, AT in April.
COT: Q source – Apprenticeship/ q talked about spending time with daughter this weekend doing some apprenticeship. Listen and be humble goes along way.

Tags: delphi, Mounthe, Twin Star, NOAA, Obadiah, K-Pop, Rambler, Ashe, Nano, Pop Fly, Crop Duster, Goose

Date: 2024-03-20
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Flagpole, Promoter
FNGs: None
COUNT: 3

WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
5 MPs IC
10 windmills IC
6 WMH IC

THE THANG:
4 corners, coupon in corner 2
Corner 1:
10 burpees on Q
Sprint to coupon, sprint back to corner 1 with coupon, rifle carry to corner 2

Corner 2:
30 curls on Q
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry ½ to corner 3

Corner 3:
30 taint scrapers on Q
Sprint to corner, sprint back to coupon, rifle carry to corner 4

Corner 4:
30 overhead press on Q REMEMBER GO CORNER 2 ON RIFLE
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry rest to corner 2, slow walk back to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
25, 20, 15 other exercises

MARY:
15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama if time

ANNOUNCEMENTS:
Fill out your F3 NCAA brackets

COT:

Tags: potomac-rising, Flagpole, Promoter

Date: 2024-03-20
AO: compound
Q: Roddick
PAX: Hightower, Poe, Popeyes, Peanuts, Yardbird
FNGs: None
COUNT: 6

WARMUP: Willy mays hays
Arm circles
American hammers
Downward dog
MT climbers
THE THANG: Bench workout:
3 sets of 15:
Single leg hamstring bridges
Dips
Bulgarian Split squat
Curls

Lunge to center field with blocks
2 sets: 15
Merkins
WWIIs
Shoulder press
Row boats
Squat
MARY: Planks
ANNOUNCEMENTS: Yardsale 21 celebration
COT: Be Thankful.

Tags: compound, Hightower, Poe, Popeyes, Peanuts, Yardbird

Date: 2024-03-20
AO: thefarm
Q: Infinity
PAX: IKEA, Pad Thai, Wreck-It Ralph, Zorro
FNGs: None
COUNT: 5

Warm up: Imperial Walkers, Willie Mays Hayes, Beet Pickers, LBACs, Michael Phelps, and short mosey.

The Thang: Coupon Block Slide Race with Dora Relay.
One partner does the exercises listed below while the other bear crawls out to the next 10-yard marker, sliding the coupon block 10 yards at a time out to 110 yards, then runs back and trades places. DORA 1-2-3 • 100 HRR Merkins cumulative both teams
• 200 Air squats cumulative both teams
• 300 LBCs cumulative both teams
Continue with these exercises until a coupon block reaches 110-yd cone: • 100 Single-leg Bridge Raises
Mosey back to pick up the coupons and cones

Announcements:
• March Madness Bracket Contest for charity (see Slack)
• GrowRuck Event in Richmond this May (see Pad Thai’s post)

CoT: What is the most important step a person can take?
Often, we think it is the first step that is the most important, but starting something new only matters if we persist in it. Therefore, it is the next step that is the most important step a man can take—to keep moving, maintaining momentum in the direction you know is right.

“The ancient code of the Knights Radiant says ‘journey before destination.’ Some may call it a simple platitude, but it is far more. A journey will have pain and failure. It is not only the steps forward that we must accept. It is the stumbles. The trials. The knowledge that we will fail. That we will hurt those around us.

But if we stop, if we accept the person we are when we fall, the journey ends. That failure becomes our destination. To love the journey is to accept no such end. I have found, through painful experience, that the most important step a person can take is always the next one.” ― Brandon Sanderson, from the book Oathbringer

Tags: thefarm, IKEA, Pad Thai, Wreck-It Ralph, Zorro

Date: 2024-03-20
AO: ignite
Q: Gherkin
PAX: Vila, Goldfish, Hobbyhorse, Legacy, Kipchoge, Kodak, Bootlegger, Tony cha cha Vargas, Popeye FNGs: None
COUNT: 10
PROOF OF LIFE

COT
• Don’t be afraid of doing something different – even if it feels stupid or you think that it’s not a better way of doing something.
• It is good for you to keep your mind and body guessing and not to fall into a predictable pattern or routine.
• For example, running backwards is not only less strenuous on your knees, it increases more leg muscle usage and burns 30 percent more energy as running forward at the same pace. It also uses different muscles.
• Leading this workout backwards was definitely harder for YHC than anticipated, it forced a lot of thought, which is definitely opposite normal for me.

Name-o-rama – Q started
Count-o-rama – Q started

ANNOUNCEMENTS
• new AO named Hamilton at TJ Middle school in Arlington, Mondays at 5:30 – join the channel • Convergence coming June 1 – join the channel
• Murph coming Memorial Day – join the channel

MARY
LBCs, Dirty Mules, Flutter kicks,
American Hammers

THE THANG
• Mosey to a parking garage
• Partner Up
• 1 PAX traverses parking lot while other exercises
• When the first team finishes, everyone is done. EXCEPT the same team cannot be the 1st team more than once.

Set 1
• Backwards Run
• 300 Squats

Set 2
• Backwards Lunge Walk
• 250 Mountain Climbers (the hard way – 2 counts as 1)

Set 3
• Crawl Bear
• 200 Groiners (Starting in a merkin position, thrust feet forward, landing outside of each hand. Thrust backwards to the original position.)

WARM UP
Worlds greatest stretch, cobra Kai, WMH, cherry pickers, MPs, Arm circles, SSH

Tags: ignite, Vila, Goldfish, Hobbyhorse, Legacy, Kipchoge, Kodak, Bootlegger, Tony cha cha Vargas, Popeye