Author: f3nano

Date: 2024-02-17
AO: thefarm
Q: Infinity , Sparky
PAX: Firehead, Squatter
FNGs: None
COUNT: 4

Who rucked 4 miles or so around the neighborhood of the Farm.

Tags: thefarm, Firehead, Squatter

Date: 2024-02-19
AO: thefarm
Q: Sparky
PAX: Infinity, F-No, Firehead, IKEA, Matthew – Running Man
FNGs: None
COUNT: 6
WARMUP: SSH, beet pickers, wmh,arm circles, neck rolls, Jefferson stretches, mozy THE THANG:
Jefferson- lunge walks (Lewis and Clark hat tip)
Reagan – good mornings (morning in America)
IKEA lead round of IL-based Pres from Springfield- suicides and burpees Arthur- Merkins (CHESTer)
Clinton- glute bridges
Taft- Summo squqats- he weighed 300 lbs
Matthew – Running Man did 7, 14, 21, 28 sets
Nixon- Dead bugs- he founded EPA
GHWB- supermans- he was air force pilot who was shot down
LBJ- wall sits for 64 seconds
MARY:
Adams- LBC-get rid of Sam Adams (not pres) beer gut
ANNOUNCEMENTS:
Infinity will Q Wed.
Ikea (with FIrehead backup) will do Friday
COT:
The Man in the Arena- Teddy Roosevelt
“It is not the critic who counts: noth the man who points out how the strong man stumblles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood: who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcomings: but who does actually strive to do the deeds: who knows great enthusiasms, the great devotions: who spends himself in the worthy cause, who at best knows in the end the triumph of high achievement, and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be wit those cold and timid souls whose neither know victory or defeat.

Tags: thefarm, Infinity, F-No, Firehead, IKEA, Matthew – Running Man

Date: 2024-02-19
AO: thepatriot
Q: Wedding Singer
PAX: 3 mile, Big Short, CableGuy, Defiance, Flipper, Fredo, Gherkin, Ice Tea, Legacy, Popeye, Smokey, Strange Brew, Nano FNGs: None
COUNT: 14

WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, Cherry Picker, Downward Dog, Worlds Greatest Stretch, Cobra Kai

THE THANG: Split into four groups for two rotations

Station 1 with coupon: 20x curls, overhead press, around the world, repeat, then solider carry to station 2

Station 2, no coupons: 20x merkins, shoulder taps IC, squats, repeat, farmer carry to station 3

Station 3, with coupon: 10x thrusters, Atlas shrug, bent over row, repeat, should carry to track

Station 4, no coupon: run a lap, serve as timer

MARY: Leg lift over coupon, flutter kick holding coupon, LBC, dirty dog, donkey kick, Superman, Nolan Ryan, Side plank leg lift, flutter kick, stretch

ANNOUNCEMENTS: Cluster posted on Slack. Participate or volunteer to help.

Nano – Patriot is a strong AO. Help out other AOs, identify a need in the Capital Region and offer a solution. Volunteers are needed, appreciated and key to getting more men to benefit from F3.

COT: Ever frustrated with your son? My 22 year-old rose to the occasion of helping grandparents with their move, a big transition, and 5 hours away. I saw a lot of maturity and patience from this young man. And yes, we found his dirty clothes in the bathroom after he left town at the end of the weekend.

Tags: thepatriot, 3 mile, Big Short, CableGuy, Defiance, Flipper, Fredo, Gherkin, Ice Tea, Legacy, Popeye, Smokey, Strange Brew, Nano

Date: 2024-02-19
AO: horizon-ao
Q: Magoo
PAX: Attache’, Disco, sticks, Kodiak, Old Bay, SPINAL TAP, Fish Fry, Purple Rain FNGs: None
COUNT: 9
WARMUP: WMH, Cherry Picker, stretchy squatty things
THE THANG: Alternate coupons with plank or balance exercises. Mosey between each. MARY: Pull through.
ANNOUNCEMENTS: Sign up for CSAUP March 2.
COT: We have some great parks nearby. Find one.

Tags: horizon-ao, Attache’, Disco, sticks, Kodiak, Old Bay, SPINAL TAP, Fish Fry, Purple Rain

Date: 2024-02-19
AO: acropolis
Q: Crop Duster
PAX: Blue Steel, Crop Duster, Hightower, Mounthe, Peanuts
FNGs: None
COUNT: 5

WARMUP: side straddle hops, arm circles , Michael Phelps, greatest stretch in the world, but kickers, karaoke
THE THANG: 46 reps or yards – merkins, rifle Cary, LBC’s, press, squat thrusters, farmer cary, curls, Sharon stone, Roxanne plank/burpee, squats, rows, Romanian dead lift, windshield wipers and courtesy of peanuts calf raises. MARY: None
ANNOUNCEMENTS:
COT:

Tags: acropolis, Blue Steel, Crop Duster, Hightower, Mounthe, Peanuts