Author: f3nano

Date: 2024-03-15
AO: thefarm
Q: Pad Thai
PAX: Infinity, Squatter, Firehead, Lumbergh, F-No, Sparky, Zorro, Wreck-It-Ralph FNGs: 2 Zorro, Wreck-It-Ralph
COUNT: 9
WARMUP:
Side-Straddle-Hops x23
Thai-Bo-Lunges X16
Arm Circles
Praying-Frog-Squat/Stretch
Quad Stretch heel grab
Mosey Around Triangle

THE THANG:
Sprint the Box until song ends
– First Cone: Sprint
– Second Cone: Sumo Squat walk Right
– Third Cone: Back pedal
– Fourth Cone: Sumo Squat Walk Left

Strength Circuit (2nd Rectangle)
– Begin at 1st Cone: Merkins with Sky salute, swinging one arm skyward over shoulder. Alternating sides – Mosey to 2nd cone: Copperhead Squats
– Mosey to 3rd cone: Derricks (Single leg dead lifts)
– Mosey to 4th cone: Triceps dips

Keep it moving (3rd Rectangle)
– Begin at 1st Cone: Carolina Dry Docks
– Mosey to 2nd cone: Inchworms. Bonus to add Merkin or Cobra stretch at the end – Mosey to 3rd cone: Alternating high to low planks
– Mosey to 4th cone: Praying Frog Squat/Stretch

MARY:
1. Leg lifts
2. American Hammers
3. Thread the needle stretch
4. Forward Lunges and overhead stretch of opposite arm
5. Flutter kicks
6. LBCs x40

ANNOUNCEMENTS:
Ruck Saturday
Initiate 2 FNGs
Lumberg’s Girl Scout Mulching event
F3 Join event coming in June
COT: What is your why? Q shared that he wants to be a better man and still healthy for his future family. Remembering our “why” helps us in many areas in life–Relationships, Work, etc. Sometimes our “why” can change and improve. Close in Prayer-The Lord’s Prayer

Tags: thefarm, Infinity, Squatter, Firehead, Lumbergh, F-No, Sparky, Zorro, Wreck-It-Ralph

Date: 2024-03-15
AO: theaerie
Q: Chasqui
PAX: Lonestar
FNGs: None
COUNT: 2
Warm-up:
Mosey loop
Bats wings
Michael Phelps
Imperial Walkers
Cherry Pickers
Leg kickers L/R

The Thang x3 sets
Squats w/coupon 15
Curls 45yd
Merkins 20
Rows L/R 20
Shoulder presses w/coupon 20
Kettlebells swings 20
Big boy sit-ups w/coupon
Chest press w/coupon
American Hammers
Mountain climbers w/Burpees
Rifle/Suitcase Carry 100ydx2

OYO Stretching

Announcements: check channel: 2.0’s, community service, brew-run/ruck, March madness, pick up games…etc

Tags: theaerie, Lonestar

Date: 2024-03-14
AO: olympus
Q: Nano
PAX: Pole’er, Blue Steel, Doodles, Rollingstone, Crop Duster, NOAA, Peanuts, K-Pop, Megatron, Bozo, Derecho, Candles FNGs: None
COUNT: 13

Warmup: SSH, WMH, air squats, arms circles, worlds greatest stretch

The THANG: The PAX were asked to bring a non-cindy coupon and have an exercise in mind. We circled up on the field and went through the exercises. For each one, 20 reps were completed and afterwords the PAX would run to the nearest sideline and switch coupons. This completed until we got all the way around.

The next was a circle burpees. All the pax started in the plank position around the circle. The first pax then jumped over his neighbor and did a burpee. He repeated this until getting all the way around. After the first pax finished one burpee, the next one began.

MARY: BIG boys, obliques.

COT: This is my 5 year anniversary with F3. It’s been a great ride and I’m looking forward to 25 more! Also, anniversaries are a great time to reflect on the year, reevaluate goals, redouble our efforts towards the things that fulfill us, and cut out the things that don’t!

Tags: olympus, Pole’er, Blue Steel, Doodles, Rollingstone, Crop Duster, NOAA, Peanuts, K-Pop, Megatron, Bozo, Derecho, Candles

Date: 2024-03-14
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Bachelor, Bluto, Cannoli, CashOnly, Deagle, Horshack, John Kluge, Mumford, Pigeon FNGs: None
COUNT: 11

WARMUP:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
Shuttle run in between each set followed by mosey around the black top

MARY:
20 LBCs IC
10 flutters low and fast IC
10 flutters high and slow IC
15 Freddie mercury’s IC
20 reverse crunches

ANNOUNCEMENTS: adopt a road clean up this Saturday

COT:
Thought about starting an AO for a while but never did anything about it. Baguette took the bull by the horns. Super thankful for him and his efforts and now Potomac rising is alive. Point is sometimes all it takes is a nudge and there truly is no better time than now. Start the project, read the book, call your buddy, join a workout group!

Tags: freestate, Andrew Churchill, Bachelor, Bluto, Cannoli, CashOnly, Deagle, Horshack, John Kluge, Mumford, Pigeon

Date: 2024-03-14
AO: edge_of_reason
Q: Quip
PAX: Chef, Tae Kwon Dough Boy, Yurtle the Turtle (F3 SC)
FNGs: None
COUNT: 4
WEATHER:
balmy 46°

WARMUP:
SSH x15 cc
Some various stretching
Arm circuit x10 cc
Windmills x5cc
Jog around the lot

THE THANG:
Terminator up to 7 and down again.
(Like the motivator but with squats, burpees and merkins)

Court-side ABCs
Set 1
5 American hammers (each side)
5 Burpees
5 Carolina dry docks
5 cc Derkins

Set 2
Missing E because Q forgot the exercise
5 cc Freddie Mercury’s
5 cc Grass grabbers
5 High Jumps

Set3
5 cc Imperial Walkers
5 Jump squats
5 kraken burpees (burpee with 3 hand release merkins)
5 cc leg lifts

Set 4
5 cc monkey humpers
5 cc nonsense the pax picks (Shell Rockers: on your back feet and arms up rocking back and forth (from Yurtle)) 5 cc overhead claps
5 pull ups
5 Sprints with planks in between

MARY
dying cockroaches 10 cc
10 burpees (for first responders)

ANNOUNCEMENTS:
Bros and beers this Friday 7p at Kotlin’s house (message Quip for details)

COT:
Chef’s M’s grandpa going into assisted living
Yurtle the Turtle’s 2.0 Helen, for health of her baby. And praise for his brother’s healing. Quip and his M’s travel and patience for their dog

Tags: edge_of_reason, Chef, Tae Kwon Dough Boy, Yurtle the Turtle (F3 SC)