Author: f3nano

Date: 2023-11-15
AO: horizon-ao
Q: Magoo
PAX: Fish Fry, Mr Haand, Classified, SPINAL TAP, Purple Rain, Kodiak, Gherkin, Disco, sticks, vplaxico, Attache’, 3 mile FNGs: None
COUNT: 13
WARMUP: Greek Gods, lunge-twist, low squats, frog jump, SSH
THE THANG: Ten 3-minute rounds. Pax 1 does some form of locomotion to 50 or 18 (with coupon); Pax 2 does Big Boys, Floor-to-ceiling, KB swing, etc until Pax 1 returns. Repeat till timer ends. MARY: Round ten, above, included Boat Pose (loved by all)
ANNOUNCEMENTS: Watch for Thanksgiving schedule changes
COT: Don’t be a 3-minute egg.

Date: 2023-11-15
AO: thefarm
Q: Infinity
PAX: Gekko (Keith Capp), Sparky, Link (Rick), Matthew – Running Man FNGs: None
COUNT: 5
WarmUp: Rockettes, IWs, Beet Pickers, Don Quixotes, WMHs, Michael Phelps, and T-Claps.

The Thang: 21, 18, 15, 12, and 9 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters
Calf Raises

Mary: AH’s, Starfish Crunches, and Sweat Angels.

CoT: I heard a good quote at the Veterans Day program at Chantilly HS last Friday. It’s by Churchill: ‘It’s not enough that we do our best; sometimes we have to do what’s required’.

Date: 2023-11-15
AO: potomac-rising
Q: FIFA
PAX: Baguette, John Kluge, Promoter, Radar
FNGs: 1 Radar
COUNT: 5
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC OMQ
10 HR merkins IC
10 Cherry pickers IC

THE THANG:
Round 1
Circle up. 1 pax in center does 10 cleans WC then 10 SC merkins then 10 taint scrapers WC

All other PAX do AMRAP merkins until center pax is complete

new pax in center, outside pax do squats

new pax in center, outside pax do LBCs

new pax in center, outside pax do low plank

new pax in center, outside pax do SSH

Mosey the blacktop

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

Outside pax, plank jacks

New pax in center, outside pax high knees

New pax in center, outside pax low plank

new pax in center, outside pax do squats

New pax in center, outside pax SSH

Mosey the blacktop

Round 3 (speed round)
Center pax does 25 SC overhead press

Outside pax do burpees

Repeat until all pax have been in center

MARY:
10 big boy sit-ups
12 scissors
12 freddie merkury
10 dying crab cockroach
10 leg lift Rosalina’s
Protractor
Plank o Rama w/ shoulder taps in center

ANNOUNCEMENTS:
Welcome FNG Radar.

Following wed (before Thanksgiving) beatdown is on and most will be here for it

COT:

Date: 2023-11-15
AO: thepatriot
Q: Lucius
PAX: Boardwalk, Bodett, bogey, CableGuy, Coconuts, Ice Tea, Lazlo, Overthrow, Shake ‘N’ Bake, Strange Brew, Vila, Wedding Singer FNGs: None
COUNT: 13
WARMUP:
SSH; Cherry Pickers; Imperial Walkers; LBACs; Michael Phelps; Downward Dog; World’s Greatest (TM) Stretch; Cobra Kai; Child’s Pose; Moroccan Night Clubs; Mosey to Car for Another CinderBlock.

THE THANG:
PAX partnered up for a Long Walk/Jump Squat Ladder. One partner Farmer-Carried two coupons around the football field, while the other performed a Jump Squat Ladder (10 Merkins in end zone, 10 Jump Squats on the 10 yard line; 10 and 20 on the 20; 10 and 30 on the 30, and 10 and 40 on the 40). Flip flop, then rise and repeat. Some PAX performed a Rifle Carry instead of a Farmer’s Carry on the second trip around the field.

PAX performed a lap around the track, comprising Bear Crawls, Lunge Steps, Forward Mosey, Mosey Backwards, and Bear Crawls. Wall Sit; 10x Chicken Peckers; 10x Bricklayer Merkins.

MARY:
75x LBCs; Toy Soldiers; Sweet Carolines.

ANNOUNCEMENTS:
F3 is ruining several 5Ks. Check Slack for details.

COT:
Don’t let each other be “Sunshine Patriots” — those only willing to show up when things are good and the weather nice. Posting becomes more important when times are tough, schedules full, the weather sucks, and end-of-the-year stress increases. YHC has appreciated the encouragement and accountability offered by his peers at the Patriot. Keep posting. And keep encouraging each other.

Date: 2023-11-15
AO: theaerie
Q: Lonestar
PAX: Stewie, Rocketman
FNGs: None
COUNT: 3
WARMUP: Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
Goal line – 5 burpees
10 yd line – 5 burpees + 10 merkins
20yd line – 5 burpees + 10 merkins + 20 thrusters
30 yr line – above + 30 Mt climbers
40 yd line – above + 40 squats
50 yd line – above + 50 big boys

MARY:
ANNOUNCEMENTS:
COT: