Author: f3nano

Date: 2024-02-24
AO: thesandlot
Q: Legacy
PAX: Forceps, Lazlo, Hobbyhorse, Boardwalk, Topspin
FNGs: 1 Topspin
COUNT: 6
WARMUP: SSH, IMPWalk, HillB, Phelps, RVE (or CP), ITTYBITTY ACs, DOWN DOG,
THE THANG: Bear Crawl Dora, 50 4 count Bonnie Blairs, 100 Merkins, 150 LBCs, then: 1 and 1s, PAX need to make a front end of a one-and-one to cut from 10 to 5 a rotation of coupon squats, overhead presses, lunges, ground to overheads, and flutters, then transition to Balls of York America, with two teams shooting on either the great state of Arizona or the great state of New Mexico, to shoot, the cost was one burpee and then at the end one team had to do more Merkins than the other (two rounds) MARY: N/A
ANNOUNCEMENTS: Both siteQs are out next week–talk amongst yourself on how to organize the beatdown COT: IT’S NOT OVER UNTIL IT’S OVER!

Tags: thesandlot, Forceps, Lazlo, Hobbyhorse, Boardwalk, Topspin

Date: 2024-02-23
AO: horizon-ao
Q: Poe
PAX: 3 mile, sticks, Classified, Old Bay, Mr Haand, Gherkin, Disco, Fish Fry, Spokes, Lazlo, Attache’, Magoo, Jenner, Safety Cone FNGs: None
COUNT: 15
WARMUP: SSH, LBAC, Michael Phelps, IW, Cherry Pickers, WMH, Down Dog, WGS, Mosey one parking lot lap

THE THANG: Tabata stations 20 seconds work, 10 seconds rest x 4 minutes = 8 rounds. Stations were curls (35 lb coupons), merkins, squats, mountain climbers, big boy situps

Sprint halfway up the lot, mosey rest of lap, sprint full length of lot, mosey rest of lap, spring halfway up the lot, mosey rest of lap, sprint full length of lot, mosey rest of lap

Return to stations for 10 count each station

MARY: flutter kicks, LBCs, side plank dips, something else I can’t remember

ANNOUNCEMENTS: Cloverleaf, welcome back Jenner
COT: went skiing with my 2.0 last weekend, at top of lift was high-to terrain that he wanted me to join him on…it definitely looked sketchy so I wasn’t gonna go…then a woman about my age walked past me and I asked her if she’d done it before and she said no but if the kids up ahead could do it then so could she. I immediately followed my son up onto the trail…had to stop and rest 2-3 times along the way but the difficult trek was worth it. Generally good to try hard things you don’t have a 100% chance of completing.

Tags: horizon-ao, 3 mile, sticks, Classified, Old Bay, Mr Haand, Gherkin, Disco, Fish Fry, Spokes, Lazlo, Attache’, Magoo, Jenner, Safety Cone

Date: 2024-02-21
AO: compound
Q: Poe
PAX: Doodles, Hightower, Yardbird, Popeyes, Peloton
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, IW, Cherry Pickers, WMH, Down Dog, WGS

THE THANG: Worlds Hardest Mile but only 480 Yards – burpee broad jumps end line to end line (120 yards), traveling lunges next 120, bear crawl next 120, run next 120

Max merkins – you’re done when your body says you’re done (impressive showing by Yardbird)

11’s up and down the hill behind the goal, big boy situps and bottom, lunges at top

Max knee merkins

MARY: yes, 5 different exercises I can’t remember any more…except the St Louis Ribs by Peloton

ANNOUNCEMENTS: Cloverleaf, west side happy hour

COT: went skiing with my 2.0 last weekend, at top of lift was high-to terrain that he wanted me to join him on…it definitely looked sketchy so I wasn’t gonna go…then a woman about my age walked past me and I asked her if she’d done it before and she said no but if the kids up ahead could do it then so could she. I immediately followed my son up onto the trail…had to stop and rest 2-3 times along the way but the difficult trek was worth it. Generally good to try hard things you don’t have a 100% chance of completing.

Tags: compound, Doodles, Hightower, Yardbird, Popeyes, Peloton

Date: 2024-02-23
AO: thefarm
Q: Firehead
PAX: Infinity, Matthew – Running Man, Sparky, Lumbergh, Pad Thai, F-No, Squatter, Trolley, Hail Mary FNGs: None
COUNT: 10
WARMUP:
SSH x 20
Arm Circles X 20
Don Quixotes x 20
Hillbillies x 20

THE THANG:
Coupon DORA

Merkin x 100 + Sprint – Mosey 1/2 field
Coupon Curls x 150 + Bear Crawl 1/4 field
Overhead Press x 200 + Karaoke 1/2 field
LBC x 250 + High Knees 1/4 field
Goblet Squat x 250 + Mosey 1/2 field

MARY:
Penguin Crunches, Flutter Kicks

ANNOUNCEMENTS:
Running Man (Monday), Squatter (Wednesday) – This might be in reverse. Ruck on Saturday.

COT:
When carrying out a study on children with praise for intelligence, praise for effort or no praise. The ones praised for effort had more of a growth mindset and would do hard things compared to the other groups. The ones praised for intelligence tended to chose things that were easier for them. F3 gives us the opportunity to take the unknown (Q) and face challenges we perhaps wouldn’t chose.

Tags: thefarm, Infinity, Matthew – Running Man, Sparky, Lumbergh, Pad Thai, F-No, Squatter, Trolley, Hail Mary

Date: 2024-02-23
AO: thepatriot
Q: Legacy , Smokey
PAX: Strange Brew, Popeye, 2 percent, CableGuy, Jag, citrus, Sunshine, Hobbyhorse, Lucius, Boardwalk, Big Short, Anchorman, SAAS FNGs: None
COUNT: 15
WARMUP: SSH, Imp Walkers, Hill Billy, Michael Phelps, Root-Vegetable-Extractor, Moroccan Night Club, Downward Dog, WGS, Warm Up Lap, Line Up on Goal Line with 40 warm-up sprint-run
THE THANG: Welcome to Quantico! FBI Academy Entrance Fitness Test: a 1.5 mile run (6 laps), followed by short walking break, then 300 Meter Sprint, then short rest followed by 1:00 minute max Merkins, short rest, followed by 1:00 minute max Big Boys MARY: Flutters, Toy Soldiers, LBC, Dirty Dogs (L, R), Dirty Donkeys (L, R) ANNOUNCEMENTS: Sign up for the Capital ClusterLeaf, We have a Softball Team
COT: One of the co-Qs shared that he is going through a bit of medical issue for which the prognosis is still being determined. This is a reminder to not skip your yearly medical exam, and when you notice things unusual, don’t ignore them–go the doctor and address it. SYITG!

Tags: thepatriot, Strange Brew, Popeye, 2 percent, CableGuy, Jag, citrus, Sunshine, Hobbyhorse, Lucius, Boardwalk, Big Short, Anchorman, SAAS