Author: f3nano

Date: 2024-01-02
AO: delphi
Q: Nano
PAX: Doodles, Mounthe, Crop Duster, Rambler, Blue Steel, Hightower, K-Pop, slider, Juneau, Monk, Peanuts, Goose, Goose FNGs: 1 Goose
COUNT: 15
WARMUP: SSH, warmup lap, WMH, arm circles, windmills, Cherry pickers, Michael Phelps,

THE THANG:
The PAX paired up and had one Cindy per pair.
One PAX did the following:
1 blockee
10 curls
10 overhead presses
then he bear crawled with the Cindy 10 yards, and sprinted back

Meanwhile the other PAX was doing the following exercise depending on the round:

Round 1: WWIIs
Round 2: Air Squats
Round 3: Reverse Lunges
Round 4: Merkins
Repeat

When the partner returns, he runs to the Cindy, does the exercises and bear crawls 10 yards.

MARY: Yes!

ANNOUNCEMENTS: Jan 11 2nd F event, Monthly challenge is on!
COT: The VAPE leadership approach: Vision, articulation, persuasion, and exhortation. It’s what leaders do to influence movement to advantage.

Date: 2024-01-02
AO: atlantis
Q: Hammerhead
PAX: Tim Leahy (Forceps), Smokey, True North
FNGs: None
COUNT: 4
WARMUP: SSHs, WMHs, Cherrypickers and Side Plank Hip Dips (slowly)

THE THANG: Week 5 IPC Revisited (Five Rounds)
10 Burpees
Fwd Murder Bunnies (10 yd)
10 Burpees
Rev Murder Bunnies (10yd)
…format continues for 4 rounds…
ROUND 2
20 Thrusters x 2
ROUND 3
30 Lunges (15/15 Fwd/Rev) x 2
ROUND 4
40 Air Squats x 2
ROUND 5
50 Merkins x 2

MARY: Hold 6 in. for 30s
Light Flutters
8 count slow Leg Lifts (centered on “4”)
Iron Crosses Boat Canoes
‘Merican Hammers
Starfish Crunches
Nolan Ryans
Knee to Elbow Mtn Climbers

ANNOUNCEMENTS: may @TrueNorth’s grandfather Joe DeMarco rest in peace, Semper!

COT: Drawn from Buddhism (Prof Sydney Bloche, Univ. of Melbourne) – That by accepting reality we can actually experience true peace of mind. There is no use wishing or longing for other situations or circumstances, or regretting past actions or events. Through accepting and letting go of tormenting negative attachments, we actually take positive control and feel more balanced. The whole concept of accepting and forgiving sounds so refreshing, although, it’s not an easy thing to master.

However, Buddha also pointed out that we need to work on HUMILITY. If we make peace with ourselves and work on our egos, then inner peace and happiness comes. We try to work on having a more humbled perspective.

Humility offers us all enormous power. It gives us complete freedom from desire, to be right all the time, to impress, to be proud or conceited. All frustration and losses have less impact on our “humbled ego”. We are more open-minded and take opportunities to grow from every corner of our lives. Unbothered by society’s labels, we possess great gifts, true happiness. The really important matters in life will most certainly be the little things that define who we are and how we approach the world.

Date: 2024-01-02
AO: thegeneral
Q: citrus
PAX: Major Payne, Lazlo, Toolbox
FNGs: None
COUNT: 4
WARMUP: No

THE THANG:

PART 1: Instead of doing a separate warmup (for which The Capital is apparently mocked by many DR PAX), the warmup was part of the workout. Each round decreased the amount of rest between each burpee, getting us good and ready for…more burpees. And air presses. We did those too.

Round 1 (8 burpees): 5 count rest between each burpee, followed by 20 IC imperial walkers Round 2 (8 burpees): 4 count rest, hillbillies
Round 3 (8 burpees): 3 count rest, Michael Phelps
Round 4 (8 burpees): 2 count rest, Fire hydrants
Round 5 (8 burpees): 1 count rest, Rockettes
Round 6 (8 burpees): no rest, Worlds greatest stretch
Round 7 (8 burpees): 1 count rest, Donkey kicks
Round 8 (8 burpees): 2 count rest, Arm circles
Round 9 (8 burpees): 3 count rest, Willy Mays Hayes
Round 10 (8 burpees): 4 count rest, Cherry pickers
Round 11 (10 burpees): 5 count rest, Don Quixote
Round 12 (10 burpees): 5 count rest

PART 2: 11s, with burpees and air press

Total 155 burpees.

MARY: flutter kicks, LBC, planks

ANNOUNCEMENTS: Check the #1stf channel – lots of challenges getting underway.

COT: Good luck to @jag, who is taking care of a bum hip. We’ve all experienced injuries, and addressing them is so important to being able to staying active.

Date: 2024-01-01
AO: thepatriot
Q: Lucius
PAX: Big Short, CableGuy, citrus, Defiance, Ice Tea, Lazlo, Legacy, Major Payne, Obadiah, Peanuts, Pep Talk, Rambler, Smokey, Strange Brew, Wedding Singer FNGs: None
COUNT: 16
WARMUP:
SSH; LBACs; Michael Phelps; Moroccan Night Clubs; Downward Dog; Cobra Kai; Child’s Pose; Willie Mays Hayes; Cherry Pickers; Fellowship Lap
THE THANG:
Listening to holiday tunes, PAX rocked their way around a Christmas tree of body weight and sandbag exercise suggestions. 1x burpee for each mention of “snow,” “bells,” “Christmas,” or “star.” Approximately 70 burpees total.

Exercise Recommendations included: Body Weight Squats; Lunge Steps; Jump Squats; Tempo Squats; Calf Raises; Merkins; Dive Bomb Merkins; Tempo Merkins; Carolina Dry Docks; Seal Claps; Overhead Claps; Air Press; Imperial Walkers; Mountain Climbers; High Knees; Plank Jacks; and Alternating Shoulder Taps; Sandbag Rows; Sandbag Ground-to-Shoulders; Sandbag Pull-Throughs.

PAX performed a round of 20-24s: 20 Reps of a first exercise, 35-yard run, 24 Reps of a second exercise, 35-yard run. Exercises included: 20 Merkins – 24 Body Weight Squats
20 Dips – 24 Step-Ups
20 Plank Jacks (IC) – 24 Air Presses (IC)
20 Bonnie Blairs – 24 Overhead Claps

MARY:
24 x Flutter Kicks;
24x LBCs;
24x Toy Soldiers

ANNOUNCEMENTS:
Welcome West Side. Thanks for coming out.
It’s burpee season. Exercise accordingly.
CSAUP coming in March. If you would like to plan it, talk to Rambler. Richmond GTE in May.

COT:
In 2024, stop planning. Start doing.

GO BLUE.

Date: 2023-12-30
AO: freestate
Q: Birdman
PAX: Bluto, Greenspan, Promoter, FIFA (F3 The Capital), Winston, Baguette, Cannoli, Semi from Delaware FNGs: None
COUNT: 9
WARM UP
SSH X 20 IC
Imperial Walkers X 20 IC
Mountain Climbers X15 IC
Cherry Pickers X 20 IC

THE THANG Run DOWN along MacArthur etc (1.25+ miles) 15-20 minutes Stop at end of each song (about 5 mins X3)
Burpees 7x or
Merkins 14x

4X Lunge Hills with Coupon carries and bear crawls

Team hill climb up
Lunge steps up the hill
Carolina dry docks 5x
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill

Coupon exercises
Squats 6X 10
Curls 6X 10
Overhead presses 4X 10
Bent rows 3X 10

6 MoM
Flutter Kicks X 20 IC
Slow Freddie Mercuries X 20 IC
Knee-­‐Ups/Rowing Sit-ups X 20 IC
Plank-o-rama 2 mins
end

Plank-o-rama 2 minutes
COT: