Author: f3nano

Date: 2023-08-18
AO: thefarm
Q: Chile
PAX: Infinity, Trolley, Matthew – Running Man, Gekko (Keith Capp), Sparky, Firehead, Squatter FNGs: 1 Squatter
COUNT: 8
WARMUP:
Frankensteins
Beet Pickers
Michael Phelps
Willie Maes Hayes
Arm circles
THE THANG:
25 Reverse Crunches
60 Sec Wall Sit
10 Burpees
15 Sit Ups
25 Bicycle Crunches
30 Squats

25 Dips
20 Squat Jumps
25 Sit ups
30 SSH

10 Merkins
10 Dips
10 Derkins
10 Dry Docks

20 squats
20 Lunges
20 Reverse Lunges
15 calf raises

20 Bird Dogs
30 Superman
15 Glute Bridges
MARY:
30 Sec Plank
20 Side crunches (each side)
20 Penquin crunches
15 Leg lifts
20 Nolan Ryans (10 each side)

COT:
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”– John Quincy Adams

“If patience is worth anything, it must endure to the end of time. And a living faith will last in the midst of the blackest storm.”– Mahatma Gandhi

Date: 2023-09-08
AO: thepatriot
Q: 2 percent
PAX: Elvis, Major Payne, Strange Brew, CableGuy, Maguire, Booking, My Space, Ice Tea, Shake ‘N’ Bake, Flipper, Obadiah, sticks, Yardbird, 3 mile, Defiance, Overthrow, Anchorman, Gherkin, Hard Knox, Trifecta FNGs: None
COUNT: 21
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Arm Circles, Downward Dog, Kobra Kai

THE THANG: FORMAT
• 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT)) • Coupon and EMOM timer is needed for this workout
• Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
• E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min • Set out 2 cones
• 1 cone is at the starting line
• 1 cone is 10 yards out
THE THANG
• In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
• Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
• If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires. Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

MARY: None

ANNOUNCEMENTS: 9/11 stair climb – meet that Lincoln Memorial (park on Ohio Drive) 0430, overnight ruck, open Q at the Patriot on 9/11 for anyone who isn’t posting at the Lincoln Memorial, new AO in Falls Church now properly named IGNITE – Wednesdays 0530

COT: Ask for help. As men, a lot of times we think “I got this” and a lot of times we “don’t got this”. Don’t be shy about asking for help. Today’s workout was rather complex, and I needed help. I asked for it and there was no shortage of HIMs willing and able to pitch in. Thank you. P.S. I will NEVER ask for directions. I know EXACTLY where I am going.

Date: 2023-09-08
AO: sparta
Q: Doodles
PAX: Bluegrass, Peanuts, Battleship
FNGs: None
COUNT: 4
WARMUP: mosey lap, SSH, cherry pickers, down dog, WGS, Kobra Kia. THE THANG:
4 laps + 2 stadiums with exercises at end of each lap going up the elevator:

10 burpees then lap sprinting last straight away

10 burpees, 20 merkins then lap sprinting last straight away

10 burpees, 20 merkins, 30 air squats then lap sprinting last straight away

10 burpees, 20 merkins, 30 air squats, 40 overhead claps then stadium climbs up and down each aisle

10 burpees, 20 merkins, 30 air squats, 40 overhead claps then stadium climbs up and down each aisle

MARY: LBCs, pickle pushers, pickle pointers, Freddie mercuries
ANNOUNCEMENTS: stair climb o dark 4 on Monday, dads camp in Oct, Springfield 5k,
COT: 9-11 on Monday- take time to reflect on where you were that day and the lives impacted. Prayed.

Date: 2023-09-07
AO: freestate
Q: FIFA
PAX: Butter, CashOnly, Deagle, Horshack, Mumford, Baguette, ShowMe, Wildcat, Winston, Dungeon Master (Amon), Shepard, Iron Dome, Drop In FNGs: None
COUNT: 14
WARMUP:
25 SSH IC
15 Shoulder taps IC
15 Mountain climbers IC
15 Windmills IC
15 Cherry pickers IC
8 WMH IC

THE THANG:
Break into teams of 2

Intro: This is Sandy (70 lb sandbag) and we’ll be trying to earn her affection.

Now, Sandy loves things to be a little rough. So…

Team 1: PAX 1 throws sandy from one end of b-ball count to the other while PAX 2 does the F3 male mating ritual (lunge walk), switch roles on the way back

Sandy loves to be with 2 PAX at the same time so the teams must stick together for the throwing/walking.

Sandy also loves to be fawned over, so when the team gets back to the dot, PAX 1 takes Sandy and runs away with her to the other end of the b-ball court then runs back, where PAX 2 then takes her and does the same

All the while, the other teams will be in the corner trying to impress Sandy as well by doing:

15 chest press OYO, 15 squats OYO, 15 merkins OYO, 15 LBC OYO

It’s a race to see who can finish first, the two man team or the group doing PT. Loser gets 10 burpees to try to impress Sandy and increase their standing with her, while the winners get to bask in glory of the win and only get 5 burpees

Next team goes

Lastly, as the saying goes, absence makes the heart grow fonder, 1 mosey around the field without Sandy.

MARY:
15 Freddie Mercury IC
15 Flutters IC
15 Leg Lift Rosalita’s IC
15 Scissors IC
15 Reverse Crunches IC

ANNOUNCEMENTS:
9/11 stair climb is this Monday

Sat beat down is 2nd run Saturday but is also first road clean up so let us know if you have 2.0’s coming. No matter what meet at Starbucks.

COT:

Date: 2023-09-07
AO: olympus
Q: Hightower
PAX: Peanuts, Nano, Popeyes, Battleship, Monte Karlo, Blue Steel, Cowboy, Roddick, CropDuster FNGs: None
COUNT: 10
WARMUP:
OYO Stretch & Warm up while YHC described Wk 1 WOD

THE THANG:
IPC WK 1:
45 Min AMRAP with 5 min MoT
Round 1: 80 reps
10x:
10x:
MoT:

Round 2: 80 reps
10x:
10x:
MoT:

Round 3: 80 reps
10x:
10x:
MoT:
Rinse and repeat until 45 min timer done. Record your total reps.

MARY:
Skip

ANNOUNCEMENTS:
9/11 Stair Climb
Corn Hole Tourney 9/23
Dad’s Camp Oct 13 wknd, see Rambler for details

COT:
PSA, Check in with one another. Mental health is a constant battle. Please check in on guys that post weekly, and guys that haven’t posted in awhile.