Author: f3nano

DATE: 2023-05-30
AO: General
Q: Legacy
PAX: Lazlo, Hard Knox, citrus, bogey, Fairweather
FNGs: Goose (Nature Coast)
COUNT: 7
WARMUP: SSH, Imp Walker, Hill Billy, Itty Bitty Arm Circles, Michael Phelps, Cherry Picker, Downward Dog, WGS, and the Washing Machine
THE THANG: Fellowship Lap, then 5:00 shuttle run, with burpees, then the 9-Lives W/O — PAX are to do 9 separate exercises of 9 reps each, then run to the opponent 10, the exercises were 1) Imp walkers, 2) the Hill Billy, 3) the Merkin, 4) the Burpee, 5) Toy Soldier, 6) Calve Raise, 7) SSH, 8) Bobby Hurley, 9) Bonnie Blair; After Each Round, We “Kill Off” one exercise and do one (or two less). MARY: Nolan Ryans each side
ANNOUNCEMENTS: Convergence Beatdown, 6/17 at the Patriot, stay alert on Slack for deets; be mindful of TWO AOs on the rise–and come workout there: HIGHLANDS 0530 on THURSDAY, and SANDLOT 0700 on SATURDAY–get on the channels for deets
COT: LEADERS DISRUPT. LEADERS DISRUPT THE STATUS QUO. PEOPLE CLING TO THE STATUS QUO BECAUSE IT IS COMFORTABLE AND BECAUSE OF SELF-LIMITING BELIEFS. THE CLASSIC ONE: “I CAN’T WORKOUT AT 0530.” LEADERS TAKE THEIR FOLLOWERS TO A HIGHER LEVEL BY CHANGING THE STATUS QUO.

DATE: 2023-05-29
AO: Memorial-Murph-Wod
Q: Hightower
PAX: El Niño, Zeus, Popeyes, Juneau, Yardbird, Renaissance, Chasqui, Peanuts, Rocketman, Bluegrass, El Camino, Doodles, Anchorman, Bone, Lightyear, Stewie, Battleship, Lonestar FNGs: FNG’s: Pepsi and El Nino’s 2.0’s Pikachu & Hulk
COUNT: 22
WARMUP:
Mosey to athletic field for warm up and stretches.

THE THANG:
The Murph WOD Modified
1 mile run
100 burpees
200 merkins
300 air squats
1 mile run

MARY:
None!

ANNOUNCEMENTS:
Welcome FNG’s!

COT:
Moment of Silence to remember those that gave ultimate sacrifice for our country. May their souls rest in peace.

DATE: 2023-05-27
AO: Freestate
Q: Winston
PAX: Wildcat, Horshack, FIFA
FNGs: Brony, Mumford, Birdman
COUNT: 7
WARMUP:

Round Robin warm up with SSH, Shoulder Taps, Willie Mays Hays, Merkins, High Knees

THE THANG:
10 yoke walk, 10 curls, 10 overhead press, x 8 rounds

Rifle carry back

5 Pull ups. 100 yard run, 10 merkins, 100 yard run, 20 squats, 100 yard run, x 4 rounds

1/2 Mile Ricky Bobby

MARY:
Box cutters, plank o Rama, Freddie mercuries, LBCs, flutters to failure,

ANNOUNCEMENTS:
Last adopt a road on Saturday June 3rd
Convergence on June 17

COT:
Coffeeteria, introduction cards

DATE: 2023-05-29
AO: Horizon-Ao
Q: Kodiak
PAX: Disco, Gherkin, 3 mile, Trifecta
FNGs: attache, tombraider
COUNT: 7
WARMUP: SSH, MP,, IW, WMH, Down Dog, Up Dog, World’s greatest stretch
THE THANG: The HIMs of Horizon performed a lighter version of the Murph workout, Following one big lap around the field, the pax assembled in front of Discovery for 2 sets of 20 step ups followed by 20 merkins. Proceeding to the pull up bar, the pax rotated through three sets of pullups while the pax alternated between Bonnie Blairs and calf raises. After moseying to the far corner of the field, the pax completed 2 sets of 30 squats with overhead claps in between, Finally, the pax moseyed to the bleachers for 2 sets of 20 dips and 15 Apollo Ohnos, MARY: Flutter kicks, LBCs — followed by 12-15 minutes or so of F3 ultimate ANNOUNCEMENTS: None
COT: On this Memorial Day, I read from Lincoln’s second inaugural address: “”With malice toward none with charity for all with firmness in the right as God gives us to see the right let us strive on to finish the work we are in to bind up the nation’s wounds, to care for him who shall have borne the battle and for his widow and his orphan ~ to do all which may achieve and cherish a just and lasting peace among ourselves and with all nations.”

DATE: 2023-05-29
AO: Patriot
Q: Ice Tea
PAX: Flipper, Wedding Singer, Booking, Big Short, Legacy, Strange Brew, Smokey, Maguire, bogey, Patchouli, Lazlo, Obadiah, Major Payne FNGs: Messi (with a y)
COUNT: 14
WARMUP: SSH, Hillbilly, Mtn. Man, WMH, Michael Phelps, Downward Dog, Cobra Kai and jog 100 yds and back

THE THANG:

Laredo Hero WOD

6 Rounds
24 Air Squats
24 Merkins
24 Lunge Steps
Run 400m

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

MARY: some cooldown exercises

ANNOUNCEMENTS: F3 regional gathering at The Patriot on June 17th 0700 to celebrate F3 Capital Region’s 5th Anniversary. Some camping coming up-check Slack.

COT: Suicide is at an all-time high among service members, veterans and law enforcement. Surprisingly, 30% of teenage girls seriously contemplated committing suicide in 2021. Please talk to your kids and watch out for one another.

If you need help, text or call 9-8-8.
The 9-8-8 hotline provides 24/7 confidential support to people in suicidal crisis or mental health-related distress. You will be connected to a mental health professional.