Author: f3nano

Date: 2024-03-14
AO: thehighlands
Q: Hobbyhorse
PAX: Traveler, LTD, Jag, Toolbox, Hard Knox, Tibs, Spoke(DR Ohio) FNGs: None
COUNT: 8
WARMUP: SSH, IW, Hillbilly, LBAC, Phelps, Root Veg, Willy, Down Dog, Fellowship Lap THE THANG: Pair up for Dora with Timer running to midfield and back 30 Tick Tock Burpees
100 Dora Merkin
25 Tick Tock Burpees
200 Dora LBC
25 Tick Tock Burpees
300 Dora squats
Lap
100 Dora Merkin
200 Dora LBC
MARY: Flutter kicks, American Hammer, F-M, Flutter Kick (flat back; toolbox style) ANNOUNCEMENTS: Convergence on June 1
COT: Don’t focus on what others are thinking about you. They aren’t.

Tags: thehighlands, Traveler, LTD, Jag, Toolbox, Hard Knox, Tibs, Spoke(DR Ohio)

Date: 2024-03-13
AO: ignite
Q: 2 percent
PAX: Legacy, meister, Popeye, Bootlegger, Goldfish
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey’d to and from Madison Park with frequent stops for a few of the following exercises: Patty Cake Merkins, Flying Nuns, Alternating Shoulder Taps, Bear Crawls, Mountain Climbers, Body Weight Squats

3 rounds AMRAP – At the park two teams took turns on the pull up bar while the others performed Soccer kicks, Ski Jumps and Dips

Wave of Merkins (think ring of fire)

3 rounds of Step Ups with Bulgarian Split Squats, Derkins and Calf Raises

Mosey’d back to the parking lot for 10-1 Motivators

Ended the Thang with an answer to the age old question, “Who let the dogs out?” – the PAX performed a Burpee each time the words “dog” or “doggy” were mentioned (36 total)

MARY: Dirty Dogs, Nolan Ryan’s

ANNOUNCEMENTS: Bone-A-Thon 5/26

COT: QIC just got a puppy. Immediate observation is that dogs are very similar to little kids. No matter how loud you yell at them, they’re still probably going to sh*t on the kitchen floor and not do any of the things you ask them to do….unless maybe you give them something. The other similarity is the unconditional love. This may manifest itself in different forms, but you know it’s there.

Tags: ignite, Legacy, meister, Popeye, Bootlegger, Goldfish

Date: 2024-03-13
AO: thefarm
Q: Squatter
PAX: Lumbergh, IKEA
FNGs: None
COUNT: 3
WARMUP:
– SSHs
– Grady Corns
– Don Quijote
– Willie Mays Hayes
– Imperial Walkers

THE THANG:
Rings of fire

SSHs and 10 merkins
Merkins and 15 squats
Squats and 10 Bonnie Blairs
Mosey to corner of field

Bonnie Blairs and 10 Shoulder Taps
Shoulder Taps and 10 Imperial Walkers
Imperial Walkers and 10 Rockettes
Mosey to corner of field

Rockettes and 10 Burpees

MARY of Fire:
Penguin Crunches and 10 Rosalitas
Rosalitas and 10 Rope Climbers
Rope climbers and 10 LBCs
LBCs and 15 Mountain Climbers

ANNOUNCEMENTS:
Friday Q: Lumbergh

Lumbergh reminded us of a 3rd F opportunity to volunteer to help the Cub Scouts move some mulch around. He will be providing more details in the channel.

COT:

There is no amount of money, love, or success that will permanently erase your insecurity or self-doubt—instead, it will just give it bigger stakes. You don’t remove self-doubt. You learn to act despite it.

Do you doubt yourself? Good.
There’s only one way to find out if your doubts are true—do it anyway.

Mark Manson

Tags: thefarm, Lumbergh, IKEA

Date: 2024-03-13
AO: compound
Q: Hightower
PAX: El Camino, Doodles, Popeyes, Yardbird
FNGs: None
COUNT: 5

WARMUP:
Started on field for warm ups and stretching, then started our group mosey. Jogged around Compound and stopped for stretches and warm up exercises.

THE THANG:
Parking deck sprints up ramp.
Starting at level 1, sprint up ramp then 10 merkins, jog recovery to next ramp. Sprint up, 15 SSH, 10 Merkins, jog recovery to next ramp.
Sprint up, 20 air squats, 15 SSH, 10 Merkins, jog recovery. Sprint up 25 shoulder press, 20 air squats, 15 SSH, 10 Merkins, jog recovery.
Sprint up 30 calf raise, 25 shoulder press, 20 air squats, 15 SSH, 10 Merkins, jog down stairs for recovery. Move to Target garage.
Sprint up to mid level, group wall sit. Each PAX count 5, then recovery. Sprint to top level, 10 Mike Tysons.
Jog down, back to Green for recovery.

MARY:
Ring of Fire , each PAX led core.

ANNOUNCEMENTS:
April GA hike.
Memorial Day, Murph Challenge.

COT:
Suggest reading The Wisdom of the Bullfrog, Admiral William McCraven. Chapter that stuck in my head, Hope is not a Strategy. As leaders we must provide Hope to our followers. However, when it comes to vision, planning and strategy, a leader must do the work to set mini milestones to achieve outcome. Hope cannot be your strategy for success.

Tags: compound, El Camino, Doodles, Popeyes, Yardbird

Date: 2024-03-13
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Flagpole, Promoter
FNGs: None
COUNT: 3

WARMUP:
15 SSH IC
10 windmill IC
10 swinging billys IC
10 double mountain climber plank jacks
10 cherry pickers IC

THE THANG:
100’s – cumulatively accrue 100 of each exercise (3 pax posted so 33 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ

In between each exercise one pax chooses their bball shot (high risk, high reward):

3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 2 shuttle runs

Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 shuttle run

Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ
20 Reverse Crunches OMQ
20 flutters IC (10 low/fast, 10 long/slow)

ANNOUNCEMENTS:

COT: Be kind fellas

Tags: potomac-rising, Flagpole, Promoter