Author: f3nano

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thepatriot Belle Ringer & Ball Play

Date: 2024-03-08
AO: thepatriot
Q: CableGuy
PAX: Legacy, Flipper, Groundhog, 2 percent, Strange Brew, Big Short, Bone, Shake ‘N’ Bake, SAAS, Popeye, Lucius, Smokey, Short Rib, bogey, citrus, Boardwalk, Pilgrim, Lazlo, Fredo, Ice Tea, Skymiles, Spokes, Big Sky (Greensboro) FNGs: None
COUNT: 24
WARMUP: SSH, Penalty Burpee, Imp Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG: Two rounds of modified IPC Belle Ringer:
Blocks on the goal line. 5 Man Makers then a rifle carry to the 30 for escalating sets of exercises: 10 Low Rows; 15 Goblet Squats, 20 Overhead Press; 25 Coupon Swings; 30 curls. After each exercise set, farmers carry back, do your Man Makers, and rifle carry to the 30. Yes it is more confusing to write up than to actually do.
We did two full rounds for 250 reps.
Then 30 Merkins.
Then Exercise Ball Ultimate with plenty of burpees and Mary exercises interspersed.
Halftime show was 10 Alternating Shoulder Taps IC/10 Mountain Climbers IC x 3 rounds MARY: Integrated
ANNOUNCEMENTS: Change your clocks and train for the Boneathon
COT: Lead with kindness. YHC was struck by a recent situation at Trader Joes where the staff embraced a young man who stood out from the crowd. In leading with kindness they created good outcomes for him, the staff and dozens of customers.

Tags: thepatriot, Legacy, Flipper, Groundhog, 2 percent, Strange Brew, Big Short, Bone, Shake ‘N’ Bake, SAAS, Popeye, Lucius, Smokey, Short Rib, bogey, citrus, Boardwalk, Pilgrim, Lazlo, Fredo, Ice Tea, Skymiles, Spokes, Big Sky (Greensboro)

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freestate Up the hill…

Date: 2024-03-07
AO: freestate
Q: Deagle
PAX: Horshack, Cannoli, FIFA (F3 The Capital), Bachleor
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Monkey Humpers x15 IC
– Frankenstein x 15 IC
– Imperial Walkers x 15 IC
– Hairy Rockets x15 IC
– 2 laps around the blacktop with karaoke on the sides
– Merkins x 10 OQ
– Shoulder Taps X10 IC
– Mountain Climbers x10 IC
– Plank jacks x10 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
– Windmills x 10 IC

THE THANG:
Coupons to the bottom of the big hill. Count of 2s.
Each group climbs the hill while other does exercise.
Going Up
1. Jacob’s ladder, 4-3-2-1
2. El Capitan, 5 merkins at the top
3. Murder Bunnies up, 10 merkins at the top
4. Bear crawl up, 5 burpees, slow jog down
At the Bottom
1. Curls
2. Squats
3. Plank
4. High knees

Suicide in the tennis court

MARY:
– Dying Cockroach x 20 IC
– American Hammer x15 IC
– X Factor x15 IC
– Push through x15 IC
– Reverse Crunches x15 IC + 10 flutters IC

ANNOUNCEMENTS:
Road cleanup this Saturday

COT:

Tags: freestate, Horshack, Cannoli, FIFA (F3 The Capital), Bachleor

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sparta Something

Date: 2024-03-08
AO: sparta
Q: K-Pop
PAX: Pop Fly, Nano, Peanuts, Megatron, Dunder, NOAA, Doodles, Mounthe, Blue Steel, Crop Duster, Monk, Ashe, Hoolihan FNGs: None
COUNT: 15
WARMUP: 1 lap, side staddle hops, squats, mericans, willy mays hays, worlds greatest, and more THE THANG:
20 Min:
40x Mtn Climbers
30×Bog Boys
20×Mericans
10×Burpees
5×Jump squats
200 yard run
10min:
40× overhead claps
30×flutter kicks
20×Ground Hog Squats
10× Hand release mericans
5×burpees
100 yard run

MARY: none
ANNOUNCEMENTS: Murph coming up; somebody step up and setup a Second F COT: Inspired by Deep Thoughts from Jack Handey, Don’t take life too seriously

Tags: sparta, Pop Fly, Nano, Peanuts, Megatron, Dunder, NOAA, Doodles, Mounthe, Blue Steel, Crop Duster, Monk, Ashe, Hoolihan

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thefarm LT Dan’s, Jack Webb’s, and Super LT Dan’s

Date: 2024-03-08
AO: thefarm
Q: Infinity
PAX: Matthew – Running Man, Sparky, Firehead, Squatter, F-No, Pad Thai FNGs: None
COUNT: 7
WarmUp: SSHs, WMHs, Beet Pickers, Don Quixotes, T-Claps, and short Mosey.

The Thang:
– LT Dan’s: 5 to 10 to 5 reps of Stationary Lunges (IC) and Air Squats (single count), increasing (or decreasing) by one rep each round
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round
– 5 to 10 to 5 reps of Bonnie Blairs (1-2 count) and Jump Squats (single count) and , increasing (or decreasing) by one rep each round

Mary: Side Crunches, Dr. W’s, and High-to-Low Planks

Announcements: Ruck tomorrow, DST starts Sunday, Firehead Q Monday, Squatter Q Wednesday, and Pad Thai VQ on Friday.

CoT: Discipline Equals Freedom—discipline starts with getting up on time and doing what you know is difficult but good for you. Discipline opens up your possibilities for not only your time but also what your body will do for you, both athletically and longevity. Discipline in one area of your life can spill over into others and allow you to drive toward meaningful accomplishments. (Adapted from the book Extreme Ownership by Jocko Willink and Leif Babin)

Tags: thefarm, Matthew – Running Man, Sparky, Firehead, Squatter, F-No, Pad Thai