Author: f3nano

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Wide World of Sports

Date: 2023-09-06
AO: horizon-ao
Q: SPINAL TAP
PAX: Disco, Magoo, Fish Fry, Kodiak,Classified,Gherkin,Attache,Purple Rain,Mr. Haand,Styx, FNGs: None
COUNT: 11
WARMUP: Cherry pickers, Willie Mays Hays, arm circles, cat- camel, hunt dog
THE THANG: Bobby Hurley, push up rotations, 180 squats, Merkins, diamond Merkins, squats, imperial walker, hill billies, no surrender,hand release merkin,roll over merkin,mountain climber, milk maid, tricep dip, bear crawl, burpees MARY: pick your own
ANNOUNCEMENTS:
COT: play the hand your dealt to the fullest

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So VQ is a thing?

Date: 2023-09-06
AO: thefarm
Q: Squatter
PAX: Sparky, Chile, Trolley, Moneyball, Infinity, VanGogh (visiting) FNGs: None
COUNT: 7

WARMUP:
– SSHs
– Michael Phelps
– Don Quixotes
– Beet Pickers

THE THANG:
– Sprint across the field
– Merkins
– SSHs IC
– Dips
– Running High knees
– Power Jumps IC
– Glute Bridges IC
– Reverse Lunges IC
– Mountain climbers
– T-Claps IC
Rinse and repeat

MARY:
– Flutter Kicks
– LBCs (Little Baby Crunches)
– Penguin Crunches
– Imperial Walkers

ANNOUNCEMENTS:

COT:
In the book The Four Agreements, the author Don Miguel Ruiz shares Toltec wisdom that encourages personal freedom in the form of four agreements we can make with ourselves:

#1 – Be Impeccable With Your Word
Keep your integrity when using words. Try to be true in what you say without compromising. This means saying the things you really want to say, and, yet, never saying anything which is not love and truth.

#2 – Don’t Take Anything Personally
Gain immunity over other people’s opinions about you. You shouldn’t consider, agree or be influenced by other people’s comments or gossip about you. Paying attention to what others say about you will make you a victim, so stop the needless suffering.

#3 – Don’t Make Assumptions
In order to clarify situations, to bring light to conflicts, you should have the courage to ask questions and also express your thoughts. Communication is key to avoiding misunderstanding or assuming things.

#4 – Always Do Your Best
Doing your best depends entirely on you. It will not always be the same. In F3, this means that if your best at the moment involves modifying the exercise, that’s great!

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Murph remix

Date: 2023-08-28
AO: theaerie
Q: Chasqui
PAX: Lonestar
FNGs: None
COUNT: 2
Warmup:
Michael Phelps, arm circles, cherry pickers

The Thang: modified
X pull ups
125push ups
175 squats
1.5 miles

Announcement: Shuffle Monday murph/cardio beatdown location

COT: Don’t let time pass you bye

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Coupons and Cards

Date: 2023-09-06
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Popeyes, Peanuts, Roddick, citrus, Yardbird, Walk-on, Refried Beans, Magellan FNGs: None
COUNT: 10

WARMUP: Gravel Pickers x 10 IC, Imperial Walkers x 15 IC, Merkins x 10 IC, SSH x 20 IC, OYO Stretch
THE THANG: We did a coupon Tabata circuit with shoulder press, curls, squats, and chest press. Then we built a beatdown with the F3 Workout Card Deck. MARY: N/A
ANNOUNCEMENTS: Stair Climb on Monday 9/11 and GTE 44 on 11/11 in F3 Cape Fear COT: Be a peacemaker wherever you find yourself.