Author: f3nano

Date: 2023-11-01
AO: potomac-rising
Q: FIFA
PAX: Baguette, Promoter
FNGs: None
COUNT: 3
WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
5 MPs IC
10 windmills IC
6 WMH IC

THE THANG:
Beat down Q’s descending corners
4 corners, coupon in corner 2
Corner 1:
10 burpees on Q
Sprint to coupon, sprint back to corner 1 with coupon, rifle carry to corner 2

Corner 2:
40 curls on Q
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry ½ to corner 3

Corner 3:
40 taint scrapers on Q
Sprint to corner, sprint back to coupon, rifle carry to corner 4

Corner 4:
40 overhead press on Q REMEMBER GO CORNER 2 ON RIFLE
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry rest to corner 2, slow walk back to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
30, 20, 10 other exercises

MARY:
15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC

ANNOUNCEMENTS:
COT:

Date: 2023-11-01
AO: thefarm
Q: Infinity
PAX: Trolley, Squatter, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Cherry Pickers, Willie Mays Hayes, Michael Phelps, Scarecrow Arm Circles, and mosey.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: Jab-Cross and Kicks (right side)
Boxer Burpees (Burpee with a Jab-Jab instead of a jump)
Jab-Cross, Kick (left side)
Boxer Burpees

Short mosey

Boxer Squats (squat with a body-twisting punch to one side, back down and up to punch to other side), IC Mountain Climbers, IC
Boxer Squats, IC
Mountain Climbers, IC

Short mosey

Speed Bags with Butt Kickers (stationary), IC
Bonnie Blairs
Speed Bags with Butt Kickers, IC
Bonnie Blairs

Short mosey

Rev. Lunge, Jab-Jab, and Kick (right side), IC
Star Jumps
Rev. Lunge, Jab-Jab, and Kick (left side), IC
Star Jumps

Short mosey

Left Hook, Right Upper-Cut, Right Knee
Peter Parker Push-Ups
Right Hook, Left Upper-Cut, Left Knee
Peter Parker Push-Ups

Right Knee, Twist Right, and Left Punch
CDDs
Left Knee, Twist Left, and Right Punch
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Mary: Sit-ups w/punch at top, Australian Snow Angels, and PAX choice of any core exercises at 13 reps.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

Announcements: The Grunt (Veterans Day CSAUP workout on the Mall) will be one week from this Saturday at 0700.

CoT:
“He who sweats more in training bleeds less in battle.” – Spartan Warrior Creed

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn

Date: 2023-11-01
AO: ignite
Q: Roadkill
PAX: 2 percent, Booking, Legacy, Major Payne, Patchouli, @Kodak, @Goldfish, @meister, @Baracus, @Popeye FNGs: None
COUNT: 11
WARMUP: SSH, LBAC, stretch, DD/CK
THE THANG: PAX ran the neighborhood stopping at Madison Park for big boy sit ups, flutter kicks and LBC’s; bear crawl; Falls Church Episcopal parking lot areas for ‘Merkins, step ups, dips; Washington and Broad for squats; Crabtree parking lot for shoulder taps and mountain climbers; Bike Kinetic for Apollo Ohno and Bonny Blair; the WOD for fire hydrants and donkey kicks; run back. MARY: Calf raises and jump squats
ANNOUNCEMENTS: Spend Yourself 5K November 19 at 8a at the AO; The Grunt special gathering workout November 11 at 7a at Lincoln Memorial
COT: Q shared his grandfather’s lesson to love people and use things and to never use people or love things. Q encouraged PAX to remember those in our lives who have since passed that positively influenced us and to consider ways we can leave our own positive mark on those who will live on this earth beyond us.

Date: 2023-11-01
AO: thepatriot
Q: Big Short
PAX: bogey, CableGuy, Hobbyhorse, Ice Tea, Lazlo, Lucius, Shake ‘N’ Bake, Spud, Vila, Wedding Singer, Joystick, Inseam FNGs: None
COUNT: 13
WARMUP: side straddle hops and the rest of the normal routine, followed by a fellowship lap.

THE THANG: PAX split up into groups of two for some rounds of paired exercises (aka “Dora”) with one pair performing the exercise while the other pair ran or bear crawled. All exercises were 100 count.

The first round started on the goal line:
– exercise: squats
– movement: bear crawl to the 20 yard line and back

Mosey to the amphitheater at the YHS entrance for three rounds: – exercises: derkins, dips and step ups
– movement: run around the outside of the amphitheater

Mosey to the bottom of the hill below the parking lot for two rounds: – exercises: shoulder taps and lunges
– movement: run up the hill and back

Mosey back to the goal line on the football field the final round: – exercise: mercans
– movement: run to 50 yard line and back

MARY: flutter kicks and toy soldiers

ANNOUNCEMENTS: The Grunt is coming up. Also join the Ignite AO in a 5K in Falls Church in a few weeks.

COT:. The Q shared a story about community.

Date: 2023-11-01
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
4x 50yd mosey to 50 yd sprint – 10 merkins

2x 20 yd typewriter – side bear crawl 20yds (every 5yds do merkin)

4x – 30 second wall stand then 10 jump squats

4x 50yd mosey to 50 yd sprint – 10 merkins

Pyramid sets of 10, 15, 20, 15 & 10 of
Thruster, curls & abs

MARY:
ANNOUNCEMENTS: check the feed!!
COT:tim Tebow interview said that whenever something bad happens in life, he immediately serves. It helps him focus on someone else and keep his problem in perspective