Author: f3nano

Date: 2024-02-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, John Kluge
FNGs: None
COUNT: 3
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 side to side merkins IC
15 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
Squats OMQ

In between each set do the following in order:
8 burpees, 1 shuttle run
6 burpees, 1 shuttle run
4 burpees, 1 sprint there and back
3 burpees, 3 moseys
2 burpees, 2 moseys
1 burpee, 1 mosey

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

ANNOUNCEMENTS:
Buy Super Bowl squares, proceeds go to FARA to support DM’s daughter

COT:

Tags: potomac-rising, Promoter, John Kluge

Date: 2024-02-07
AO: ignite
Q: Gherkin
PAX: 2 percent, Bootlegger, Goldfish, Hobbyhorse, Kodak, Popeye, Legacy, Tony cha cha Vargas, Kipchoge FNGs: None
COUNT: 10
Warm Up
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai

The Thang
45 Seconds of exercise,
15 10 seconds of rest
Merkins
Squats
Hand Release Merkins
Lunges – left leg
Staggered Merkins
Lunges – right leg
No Cheat Merkin
Calf Raises
Merkin & Rotation
Al Gores
Diamond Merkins
Curtsy Squat left leg
Spiderman Merkins
Curtsy squat right leg
Merkins
Flutter Kicks
Wide Arm Merkins
American Hammer
Derkins (Decline Merkins)
Low Plank
Breakdancer Merkins
Side Plank – Left
Hand Release Merkins
Side Plank – Right
Staggered Merkins
American Hammer
No Cheat Merkins
Low plank
Diamond Merkins
Side Plank – Left
Spiderman Merkins
Side Plank – Right

MARY
Flutter Kicks
Box Cutters
LBCs

Announcements
Overnight Ruck (CSAUP) March 2nd
Super Bowl squares
Next Wednesday bring food for the food bank

COT
BLUF is that I need to work on showing people more grace.
Watching Love on the Spectrum – people with autism focus on themselves more than is socially acceptable, ie they are selfish But everyone is selfish – it’s just a matter of degree.
What is normal to one person may be selfish to another
So don’t be quick to judge – show people around you grace when they don’t act the way you expect them to.

Tags: ignite, 2 percent, Bootlegger, Goldfish, Hobbyhorse, Kodak, Popeye, Legacy, Tony cha cha Vargas, Kipchoge

Date: 2024-02-07
AO: apollo
Q: Bluegrass
PAX: Obadiah, Nano
FNGs: None
COUNT: 3
WARMUP: SSH, legs, WMH, cherry pickers, arm circles

THE THANG:
1.a Lunge wall to the 50, stop at 10 – 1 jump squat, stop at 20 – 2 jump squat, etc then mosey to the other end zone
1.b Jog to the 10 and do 1 push up, 20 2 push ups and so on down the field for 10 pushups at the end 1.c fellowship lap

2. Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps each corner
2nd lap 30 reps each corner
3rd lap 20 reps each corner
Last lap 10 reps each corner
1st corner: legs
2nd corner: abs
3rd corner: shoulders
4th corner: dealers choice

MARY: fellowship lap finishing a total of 1.5 miles today
ANNOUNCEMENTS: CSUP in March, sign up; buy some squares, donate that money, burden run coming up; prayers for healing all around up!
COT: simplify the routine parts of your life so you can focus your efforts on the larger items. don’t be afraid to accept help when you have a lot on your plate. Lean on your support network for the regular stuff and dedicate your efforts on the bigger items so you can get through those.

Tags: apollo, Obadiah, Nano

Date: 2024-02-05
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Mincemeat, Blip, Jetstream
FNGs: None
COUNT: 5
WARMUP: nope
THE THANG:
Set out to do 4miles on the Piedmont Nature Trail. Loaded up our ruck and had a couple of 30/40lb sandbags with us. Unfortunate turn of events sent our brother Mincemeat to cut the ruck short. Mad respect for keeping a smiling face even when taking a nasty spill and hearing his bone snap like a twig. Once a Marine, always a Marine, right?

After getting Mincemeat back to his car and in the care of his M, 4 MNRs continued on and modified the route. As it turned out, we ended up totaling a little over 5 miles.

MARY: nope
ANNOUNCEMENTS:
This coming weekend…Burden run at Olympus
Mar 2…CSAUP

COT:
Excerpt from last week’s sermon is a good reminder on how to share Gods gift to us: – Look for an opportunity to talk about eternal things.
– Tell them what Jesus did for you in a loving way not condescendingly. – Give them God’s Word like John 3:16 or the Romans Road.)
– Ask them, would you like to accept Christ as their savior and Pray with them to receive Christ.

Prayers for health.

Tags: mondaynightruckers, Rocketman, Mincemeat, Blip, Jetstream

Date: 2024-02-06
AO: freestate
Q: Horshack
PAX: Bluto, John Kluge, Winston, Deagle, Dungeon Master, FIFA (F3 The Capital), Mark Michael, Cannoli, ShowMe FNGs: None
COUNT: 10
Warmup:

Side-Straddle-Hop: 25 IC

Swingbillies: 15 IC

Arm circles/Chinooks: 10/5/5/10 IC

Cherry Pickers: 15 IC

Mountain Climbers: 15 IC

Hairy Rockettes: 15 IC

Plank Jacks: 15 IC

Slow Windmills: 10 IC

Mosey to tennis courts with coupons

The Thang:

Round 1

10 burpees: OYO

1-minute wall-sit

Bear crawl across tennis court; crawl bear back

Round 2

10 merkins: OYO

25 high knees: IC

Frankensteins across the blacktop and back

Mosey to playground – leave the coupons at Tennis Courts

Round 3

20 Shoulder Taps: IC

El Capitan around the playground

25 step-ups on picnic tables: IC

Mosey to bottom of hill

Round 4:

Hill Sprints Up x 2 (with 2 burpees on top and bottom)

Round 5: Backward Hill Climbs Up x 2 (with 2 burpees on top and bottom)

Lunge walk to Tennis Courts

Coupon-icides x 1

Rifle Carry back to Blacktop

Mary:

Freddie Mercury x 15 IC

Box Cutters x 10 each way IC

Big Boi Sit Ups x 10 – On My Up

Plankorama w/ Nolan Ryans: 10/10/10/10/10 IC

Leg Lift Rosalitas x 10 IC

Dollie Flutters x 10

Regular Flutters x 10

Name-o-rama

Announcements

Super Bowl Squares – We’re approaching $3500. I think FreeState is 100% participation, if not it’s close.

Please share the link with your friends and family and on social media (https://www.paypal.com/pools/c/91r8yG6yzC)

There’s a CSAUP on March 2nd – some heavy rucking and other fun. At a very cool location – Arlington Outdoor Lab in Fauquier Sign up here https://docs.google.com/spreadsheets/d/1QwWgyMDY5mz10NVYVZqLF4lLIf-qFfhS/edit#gid=143238887

Circle of Trust: This day in 1993, Arthur Ashe died at the age of 49 from pneumonia and complications due to the AIDS virus which he acquired from a blood transfusion. He was the only African American to win Wimbledon, The Australian Open, and the US Open. But his contributions to civil rights and fighting Apartheid in South Africa rivaled his many accomplishments on the tennis court.

Tags: freestate, Bluto, John Kluge, Winston, Deagle, Dungeon Master, FIFA (F3 The Capital), Mark Michael, Cannoli, ShowMe