Author: f3nano

Date: 2024-01-26
AO: horizon-ao
Q: Legacy
PAX: sticks, Disco, Attache’, Kodiak, 3 mile, Old Bay, Poe, Booking, Fish Fry FNGs: None
COUNT: 10
WARMUP: SSH, IMP Walker, Hill Billy, Michael Phelps, Moroccan Nightclub, Willy Mays Hayes, Cherry Pickers, Downward Dog, Kobra Kai, WGS
THE THANG: Ran out through the neighborhood to Williamsburg Boulevard (an unwise route), periodically doing burpees and merkins, get to Minor’s Hill and do burpees, merkins and imperial walkers, run back using better, crowd-sourced navigation, continuing to periodically stop for excercies; return to Discovery and there do: burpees, merkins, air presses, and more burpees. MARY:
ANNOUNCEMENTS: AMBAB tomorrow. Will circulate link for @old_bay cold plunge on the waterfront on 2/24. @old_bay has been commissioned to do a Major Payne tribute video.
COT: Gratitude for Major Payne, who has not been gone a week at this point, You can read this in the Q-Source–you do not need to die to have a legacy. Legacy is your leadership influence whenever and however you have left. Major Payne’s legacy is here in the Capital Region, and, as he said, one of the many great things about F3 is the opportunity for leadership. We will be looking to PAX to step up to help fill the gap we now have with Major Payne moving to Florida. SYITG!

Date: 2024-01-26
AO: thefarm
Q: Firehead
PAX: Squatter, Firehead, Trolley, Matthew – Running Man, Infinity, Lumbergh FNGs: None
COUNT: 7
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey

THE THANG:
Sprint Far
Tabata Squats x 8
Tabata Merks x 6

Sprint Back
Tabata Bonnie Blairs x 6
Tabata Shoulder Dips x 6

Tabata SSH x 6
Tabata American Hammer x 6
Tabata Shoulder Taps x 6

MARY:
Freddy Mercurys, Flutter Kicks, Penguin Crunches, LBCs, Rosalitas, Low Plank

ANNOUNCEMENTS:
Infinity Ruck on Saturday, Trolley (?) Q on Monday
Hike on 2/10
Challenge to invite someone in February

COT:
A couple different quotes from Tony Robbins on recent Theo Von Podcast:

“People don’t experience life, they experience life they focus on. Right now if you are happy, you are deleting all things that piss you off or frustrated about or worried about in the world. If you are unhappy, you are deleting the things that are great in your life. And our brains, they delete and they distort and they generalize. What’s wrong is always available, what right is always available, pick.”

“The path of least resistance does not make you happy. You have to push yourself… Self-esteem, esteem for yourself is earned by you doing something difficult for you. When you do something incredibly hard and push through it, your brain starts to have inner pride, not fake ego pride… What makes people happy is progress.”

Date: 2024-01-25
AO: apollo
Q: Nano
PAX: Bluegrass, Obadiah, Monk
FNGs: None
COUNT: 4
WARMUP: SSH, arm circles, Michael Phelps, air squats, merkins, world’s greatest stretch

THE THANG: The PAX lined up on the goal line with 2 cindies and two med balls. Each performed and exercise while walking to the 10 yard line. They swapped coupons and proceeded like this for 80 yards (two cycles), did a lap, and repeated finishing the full 200 yards.

Exercises Round 1:
Thrusters (10)
Curls (20)
Smash (10)
Deep squat throw 30 yards total (out 20 back 10)
Exercise Round 2,3:
Thrusters were replaced with merkins on the block.

A quick HIIT activity: Shuttle run pyramids every 10 yards to the 50 and back down. At the goal line they stopped and did 5 WWIIs.

MARY: The WWIIs about did it!

ANNOUNCEMENTS: March 2nd CSAUP event!

COT: Try to align your circles of influence, concern and control.

Date: 2024-01-25
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Bluto, Cannoli, Dungeon Master, Horshack, Mumford, Andrew Churchill FNGs: None
COUNT: 7
WARMUP:
20 SSH IC
15 IW IC
10 squat jump SC OMQ
10 incline merkins SC OMQ
10 cherry pickers IC

THE THANG:
Round 1
1 person in center, does 5 cleans, 10 merkins, 5 taint scrapers

All other PAX do AMRAP squats until center pax is complete

new pax in center, outside pax do curls

new pax in center, outside pax do back lunge

new pax in center, outside pax do skull crusher

new pax in center, outside pax do people’s chair

new pax in center, outside pax do calf raise

Mosey the school parking lot

Round 2
Center pax does 5 blockies, 10 squats, 20 curls

Repeat outside exercises

Mosey

Round 3 speed round
Center pax does 5 squats,10 merkins

Repeat outside exercises

MARY:
10 leg lift IC
8 v ups SC OMQ
10 FMs IC
10 flutter IC big and slow
10 flutter IC small and fast

ANNOUNCEMENTS:
AMBAP this weekend
Buy Super Bowl squares!

COT:

Date: 2024-01-25
AO: olympus
Q: Blue Steel
PAX: Peanuts, Rollingstone, Blue Steel, Hightower, Doodles, Twin Star, Rambler, El Niño, Crop Duster, K-Pop, Pop Fly, Bailiff FNGs: None
COUNT: 12
WARMUP: SSH, Michael Phelps , quad stretch, hammy stretch, Waybacks, etc THE THANG: Partner UP
Goblet squat block pass 10 each person
Straight arm Block raise handoff 10 each person (minimal swing) Back to back buddy squats 10-20 reps
Wheel barrow to 50 switch up with partner and wheel barrow back to goal line Back to back buddy stationary wall sit. (use your partner for balance)
Solo Burpee race 10 reps loser does 10 more for total of 20 and winner holds squat position with block until loser is finished burpees
Modified Glee (elbow plank straight arm, hips level, reach and alternate) each rep partner must touch hands Toe to toe traditional sit-up block pass to partner
Burpee horizontal press
Overhead block press 100 reps other person runs to 50yd line and back then switch off until you reach 100

MARY: strength stretching
ANNOUNCEMENTS:
COT: Good Ole Prayer