Author: f3nano

Date: 2024-03-16
AO: olympus
Q: Popeyes
PAX: Peanuts, Pop Fly, Derecho, Monk, Bozo, Nano, YNAB, Rollingstone, Rambler, SBF FNGs: None
COUNT: 11
WARMUP: SSH, Lap, merkins, go see Peanuts lost dog situation, Michael Phelps, down dog, worlds greatest stretch, lap, willie mays hayes THE THANG:
10 burpees, 20 merkins, 30 body weight squats with a twist
– paired up and sprinted 1 lap
10 merkins, 20 bonnie blairs and 30 SSH
– paired up and sprinted half a lap and mosey the other
10 burpees, 20 merkins, 30 big boys
– Mosey the last lap

Utimate – burpees on each turn over, exercise on each score

MARY: Included in Ultimate
ANNOUNCEMENTS:
– April Hike
– There were others
COT:
– Think of those people who influenced you positively in your life and thank them.

Tags: olympus, Peanuts, Pop Fly, Derecho, Monk, Bozo, Nano, YNAB, Rollingstone, Rambler, SBF

Date: 2024-03-15
AO: horizon-ao
Q: 2 percent
PAX: vplaxico, Classified, Magoo, 3 mile, Disco, Kodiak, Yardbird, Attache’, Brown Bag, Vila, Old Bay FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixotes, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: QIC had a whole workout planned for the gang at the new turf field. But on the drive over he smelled a birthday party that he wasn’t invited to so he thought it best to pivot and bring a few friend with him.
Mosey’d to the Patriot and back with the following exercises sprinkled in along the way. All exercises were performed methodically with an emphasis on form over speed/reps:
Pull/Switch, Quality Merkins, Back Pedals, Quality Body Weight Squats, Alternating Shoulder Taps, Mountain Climbers, HBDMH’s (Happy Birthday Defiance Monkey Humpers), Australian Merkins, Break Dancers, Ricky Bobby, Backwards Walk Up the Hill, Single Legged Pogo’s up the stairs, Constipated Calf Raises

MARY: Nolan Ryan’s

ANNOUNCEMENTS: Bone-A-Thon 5/26, Kodiak Fire Pit 5/15

COT: Sometimes we need to slow down and focus more on the mechanics of running/exercising. As it is in all aspects of life, you will receive more benefit and show more progress (i.e. getting stronger or faster) when things are done correctly.

Tags: horizon-ao, vplaxico, Classified, Magoo, 3 mile, Disco, Kodiak, Yardbird, Attache’, Brown Bag, Vila, Old Bay

Date: 2024-03-16
AO: thesandlot
Q: Legacy
PAX: Gherkin, 2 percent, Lazlo, Forceps, Boardwalk
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hilly Billy, Root-Vegetable-Extractor, Willy Mays Hayes, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest/Most-Over-rated Stretch.

THE THANG: We will roll this backblast Charlottesville-style. Even more than the usual amount of impertinent crap, inside jokes (well, not that they are that funny), various sub-culture references, diet tips—you name it. And we will namecheck tons of PAX, including those that didn’t come the workout, especially them!

So, here is the deal. The “JG” is the Specialty of the House here at the Sandlot. This is primarily thanks to CableGuy who has Q-d it many times at the Sandlot, but now others of us are attempting to Q it. This was my first attempt at Qing it. But I am almost starting to give pertinent information, so I need to back off and have more more asides and build-up.

Kudos to Boardwalk for keeping it focused with a EC ruck solo beforehand, and being strong with what sounds to me like a starvation-diet. Kudos to 2 percent for just crushing the week with beatdowns all over the community and also being the wind beneath my wings. Kudos to Gherkin for being the King of Pain as I still remember doing all of those extra exercises in between burpees 400 and 500 at the AMBAB in January. Because nothing pairs better with your 470 through 480th burpee of the day than some V-ups. Lazlo is of course a total HIM and it is always uplifting to be around graduates of an ACC institution that tries to fit in some academics into the money and sports, and which brings us to Forceps — CONGRATULATIONS FOR DAY 75 of the 75 HARD!!!!!

So, for the Thang, here is how the JG works—you run for 3 minutes, then stop and do 5 burpees, 10 merkins, and 15 bodyweight squats. We ran into Ballston and back—for a total of 10 rounds of this, including stop 9 at Defiance’s killing field, and then a loop around the Science Focus neighborhood, a little over 45 minutes. And, yes, this is a good time to point out that, while the Sandlot is now set on a site, we are still totally undecided as to whether we are a 45 minute or 60-minute session. We still need to think about that for a while—give it a year or so. Before I let you go, we need to cover a few more things. First, Fish Fry has (perhaps unwittingly) broken the seal on the Monty Python Holy Grail Vortex so be ready of the Monty-Python-Holy-Grail themed beatdown at the thepatriot this Spring–which will triumphantly top even the most redonkulous excesses of a Balls-of-York clusterQ. And shouts out to our men bogey and Hightower for crushing it today with some very heavy weight. Finally, a couple of points in conclusion, which is the Sandlot has yet to have its VBone, so Bone what do we have to do to get on your calendar? And also it would be great to have a Traveler sighting at this AO that he started–but heads up we are at a different location now.

But, in any event, we finished—and there WAS MUCH REJOICING!!!

MARY: N/A

ANNOUNCEMENTS: Soft Launch of hamilton this coming Monday 0530 at Thomas Jefferson Middle School/Community Center.

COT: Coming up on YHC’s 2-year anniversary of doing F3–total gratitude for my health and the men of F3. SYITG!

Tags: thesandlot, Gherkin, 2 percent, Lazlo, Forceps, Boardwalk

Date: 2024-03-16
AO: thefarm
Q: Sparky
PAX: Infinity, Wreck it Ralph
FNGs: None
COUNT: 3

WARMUP:
THE THANG: 3.23 mile morning ruck
MARY:
ANNOUNCEMENTS:
COT: If you are fortunate, call your father. This last week, my father had an incident where we didn’t know what the outcome would be. He’s better. Call your father today if he’s with us.

Tags: thefarm, Infinity, Wreck it Ralph

Date: 2024-03-15
AO: thepatriot
Q: Defiance
PAX: citrus, Strange Brew, Jag, Boardwalk, Popeye, Hobbyhorse, Fish Fry, bogey, Legacy, Lazlo, SAAS, Coconuts, Big Short, Sunshine, Ice Tea, Short Rib, CableGuy, Jenner, Lucius, Shake ‘N’ Bake, My Space, Bada bing (DR Jax), Yertle the Turtle (DR SC), Pepco, Flipper, Ground Hog FNGs: None
COUNT: 27

WARMUP: SSH, Arm Circles, Cherry Pickers, Willie Mays Hayes, Down Dog THE THANG: Modified (easier) Iron Pax 2023 Week 1: Participation Trophy workout
Pax completed three rounds of exercises, rotating through 4 stations and completing a mode of transportation after each round.

Rounds 1 and 2:
Station 1 20x Coupon curls + 20x Overhead Press
Station 2 20x Flying Squirrels
Station 3 20x No cheat Merkins
Station 4 WWIII Sit-ups
MOT: 2x 20 yds Murder bunnies

Round 3:
Station 1 20x Jillian Michaels
Station 2 20x Spider-Man Merkins
Station 3 20x Thrusters
Station 4 20x mountain climbers
MOT: 2x 20 yds murder bunnies

MARY: 20x toy soldiers, V-Ups, Flutter kicks
ANNOUNCEMENTS: New Hamilton AO soft launch this Monday 3/18 at 0530 at Thomas Jefferson Community Center lower soccer turf field.

COT: Several Pax had birthdays today and this weekend – Happy Bday My Space and Jenner, and the Q realized F3 is not about needing to prove anything to anyone. It’s just about showing up each day, trying to get better.

Tags: thepatriot, citrus, Strange Brew, Jag, Boardwalk, Popeye, Hobbyhorse, Fish Fry, bogey, Legacy, Lazlo, SAAS, Coconuts, Big Short, Sunshine, Ice Tea, Short Rib, CableGuy, Jenner, Lucius, Shake ‘N’ Bake, My Space, Bada bing (DR Jax), Yertle the Turtle (DR SC), Pepco, Flipper, Ground Hog