Author: f3nano

Date: 2024-03-18
AO: acropolis
Q: Peanuts
PAX: Blue Steel, Hightower, Doodles, NOAA
FNGs: None
COUNT: 5

WARMUP: Arriving in fashionable Peanuts’ time we commenced with some SSHs; WMH; CPs; LBACs; HSS; DD; WGS
THE THANG: Split into 2 groups. One group on one sideline for 10x Dips and 10x Incline Merkins and the other group on opposite sideline for 10x OH press and 10x Curls. Upon completion, mosey to opposite side and complete exercise. Rinse and repeat except add 10x reps each time until you get to 50. We knew we were in trouble when Blue Steel exclaimed there was no way and I knew I was in trouble when my arms were flopping around when we were moseying. Upon completion run a lap. MARY: ring of fire: PPs; BBSUs; FKs; Supermans; Toy Soldiers.
ANNOUNCEMENTS: the Murph – time to start training. We will likely swap out some on Mondays at Acropolis for even funner times at GMU.
COT: Just appreciate the effort and encouragement that each HIM puts into this thing, whether it is the Nantan, Qing, last minute filling in for a Q who is deathly ill, or posting. It all shows commitment and pushes each of us to keep getting better. I will give a small shoutout to the 2x HIMs I saw Saturday doing incredible feats of strength. It makes me realize we are all truly capable of doing a little more than we may even believe possible. That is a strong motivator. Lt Micheal Murphy was one of those guys, instead of going to law school after college he went to BUD/S, became a SEAL, deployed to Afghanistan, and during Operation Red Wings lost his life in the mountains of Sawtalo Sar. He did so trying to do amazing things for the benefit of his brothers and never thought twice about it. He seemed like the kinda dude that was constantly down for challenging and pushing himself. In the end it cost him his life, but I truly believe he wouldn’t have done it any differently. It may seem it was for his fellow SEALS but it was really for him, not for any selfish motive, but because that is the way he wanted to live his life.

Tags: acropolis, Blue Steel, Hightower, Doodles, NOAA

Date: 2024-03-18
AO: hamilton
Q: Legacy
PAX: Jag, Strange Brew, Gherkin, Defiance, 2 percent, Hobbyhorse FNGs: None
COUNT: 7
WARMUP: SSH, Imp Walker, Hill Billy, R-V-E (that’s what it is), Phelps, Willy Mays Hayes,
THE THANG: Pearls on String, Sort of, Merkins, Mosey, Bobby Hurleys, go to pull up bars and rotate groups, toe taps for one group and the other group does max pull ups, 3x, go over to bleacher area for a series of Merkins (20) and step ups, then Bulgarian Split Squats and Shoulder Taps (3x rounds of each sequence at the stands area), then a Bear Crawl Dora with 100 merkins, 100 WWIIs, and 100 squats MARY: Flutters (30), LBCs (50)
ANNOUNCEMENTS: we will DISSEMINATE WIDELY on our soft launch–SiteQ is out next week but one of the PAX will pick up and workout will take place, Look at channels for discussion of the Murph and Convergence on June 1
COT: YHC is coming up on 2 year anniversary of doing F3. So much gratitude. Where would YHC be if Major Payne had not taken the time to post a flyer at Horizon. SYITG!

Tags: hamilton, Jag, Strange Brew, Gherkin, Defiance, 2 percent, Hobbyhorse

Date: 2024-03-18
AO: thepatriot
Q: Booking
PAX: Smokey, Anchorman, Boardwalk, My Space, Ice Tea, Skymiles, Lazlo, Popeye, Coconuts, Pilgrim, Bone, Wedding Singer, 13 FNGs: 1 13
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Cobra Kai THE THANG: Dora
Round 1
Farmer Carry 2 coupons to 30 and back
100 Merkins
100 Plank Jacks (i/c)
100 Big Bois

Round 2
Run to 50- 2 burpees- run back
150 OH Press
150 Curls
150 toe taps (i/c)

Round 3
Run to 50- 2 burpees- run back
100 Atlas Shrugs
100 Coupon Squats

MARY: Flutter Kicks, LBC, Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon on May 26th, Convergence in June
COT: When you can’t control what is happening around you challenge yourself to control your response. The power of your response can defuse a situation or possible enflame it more.

Tags: thepatriot, Smokey, Anchorman, Boardwalk, My Space, Ice Tea, Skymiles, Lazlo, Popeye, Coconuts, Pilgrim, Bone, Wedding Singer, 13

Date: 2024-03-18
AO: thefarm
Q: Sparky
PAX: Infinity, IKEA, Firehead, Pad Thai, Zorro, Wreck It Ralph FNGs: None
COUNT: 7

WARMUP: ssh, wmh, beet pickers, surrenders, Michael Phelps
THE THANG:
Tabata functions with resistance bands
– biceps curls
– Squats
– Upright rows
– Triceps extension
– Bent over rows
– Thrusters

MARY:
Rosalitas
Suzanne Sommers
Flutter kicks
Lbcs
ANNOUNCEMENTS:
June 1 Convergence, stay tuned!
COT:

“You can have flaws, be anxious and even be angry, but don’t forget that your life is the greatest business in the world. Only you can stop it from failure. You are appreciated, admired and loved by many. Remember that being happy is not having a sky without storms, a road without accidents, a job without effort, relationships without disappointments.

“Being happy is to stop feeling a victim and become the author of your own destiny. It’s going through deserts, but being able to find an oasis deep in your soul. It’s to thank God every morning for the miracle of life. It’s kissing your children, cuddling your parents, having poetic moments with your friends, even when they hurt us.

“To be happy is to let live the creature that lives in each of us, free, joyful and simple. It’s having maturity to be able to say: “I made mistakes”. Having the courage to say “I’m sorry”. It’s having a sensitivity to say “I need you”. Is having the ability to say “I love you”. May your life become a garden of opportunities for happiness… that in spring I can be a lover of joy and in winter a lover of wisdom.

“And when you make a mistake, start over. Because only then will you fall in love with life. You will find that being happy doesn’t mean having a perfect life. But she uses tears to irrigate tolerance. Use your defeats to train your patience.

“Use your mistakes with the serenity of the sculptor. Use pain to tune into pleasure. Use obstacles to open the windows of intelligence. Never give up … Above all, never give up on the people that love you. Never give up on happiness, because life is an amazing show. “.

POPE FRANCIS

Tags: thefarm, Infinity, IKEA, Firehead, Pad Thai, Zorro, Wreck It Ralph

Date: 2024-03-18
AO: horizon-ao
Q: Disco
PAX: 3 mile, Classified, Kodiak, Mr Haand, Purple Rain, sticks, Vila, vplaxico, Brown Bag FNGs: None
COUNT: 10

WARMUP: SSH, Moroc NC, M Phelps, CP, WMH, D Dog, OYO
THE THANG: pair up – one move, one lift, flapjack. Repeat each pair 3 x: Angle Grinder/Karaoke (mid field)
Chest Press/Suicides (6-12-18)
Coupon Curls/Walking Lunge (18)
Coupon Sqauts/Yves Poll (midfield)
Squat Jumps/Bear Crawl

All together: Railroad Ties fullfiield, run back

MARY: F Mercury, Flutters, LBCs
ANNOUNCEMENTS: Check Slack for the latest news and information.
COT: The start of a new season – not just a new business Quarter – is a good time to think of all your personal/business/civic relationships and adjust as needed.

Tags: horizon-ao, 3 mile, Classified, Kodiak, Mr Haand, Purple Rain, sticks, Vila, vplaxico, Brown Bag