Author: f3nano

DATE: 2023-05-24
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Sparky, Firehead, Lumbergh, Moneyball
FNGs: None
COUNT: 6
WARMUP
Willy Mays Hayes
Itty bitty arm circles
Beet pickers
Calf raises
Micheal Phelps
Mosey around soccer fields

THE THANG
30 Hungarian split squats
40 Squats
50 Glute bridges (single leg)
60 LBCs
50 glute bridges
40 squats
30 Hungarian split squats

Bear crawl to other side of the field (30 SSH halfway)

10 burpees
20 Bonnie Blairs
30 lunges
40 LBCs
30 lunges
20 Bonnie Blairs
10 burpees

Crab walks to other end (60 count plank)

10 derkins
20 dips
30 squat thrusts
40 LBCs
30 squat thrusts
20 dips
10 derkins

COT
If you aren’t moving forward in your life there is some idea, mode of action, or habit you’re so in love with you won’t let go of it.

DATE: 2023-05-24
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, 2 percent, Purple Rain, Mr Haand, vplaxico, 3 mile, Trifecta, SPINAL TAP, Gherkin, Median, citrus, sticks FNGs: Attache, Blart
COUNT: 15
WARMUP: Cpicker, WMH, plank series, perfect stretch, multi-gait mosey
THE THANG: Assorted exercises separated by mosey and handstands against the fence MARY: Ring of fire leg pushdown
ANNOUNCEMENTS: Monday workout at 7 am
COT: Spending time upside down might be out of our comfort zone, but it brings us a new perspective. Try to get out of your comfort zone and consider the world in a new light.

DATE: 2023-05-24
AO: Patriot
Q: Strange Brew
PAX: bogey, Anchorman, Big Short, Bone, CableGuy, Ice Tea, Langston, Legacy, Lazlo, My Space, Short Rib, Strange Brew, Sunshine, Booking, Wedding Singer, Vila FNGs: None
COUNT: 16
WARMUP: SSH, IW, lil BAC, CP, DDog, CKai, Lap
THE THANG: 4 Stations w/ 3 coupon exercises per station and one ab exercise; murder bunnies and blockees between stations MARY: Toy Soldiers, Nolan Ryan
ANNOUNCEMENTS: Solace Happy Hour tonight
COT: I expressed my thanks to the group. Everyone has been very welcoming and encouraging since I started in February. Re Mental Health Awareness Month. I got a lot out of the sharing by others regarding how they were impacted by mental health issues. I lost a good friend to depression years ago. It’s a big step in the right direction that people are more openly talking about these issues. See you next time.

DATE: 2023-05-24
AO: Compound
Q: Popeyes
PAX: Wapner (F3 Cape Fear), Poe, Hightower, Yardbird, Peanuts, Doodles FNGs: None
COUNT: 7
WARMUP: 1 lap around the field
THE THANG:
Run to the underground
10 pull ups
20 merkins
30 squats

Run to the green
10 burpees
20 merkins
30 big boys

Run back to the underground
10 pull ups
20 merkins
30 squats

Run to the green with a detour to the stairs
10 burpees
20 merkins
30 big boys

Run back to the underground
10 pull ups
20 merkins
30 squats

Run to the green
10 burpees
20 merkins

MARY: 30 big boys

ANNOUNCEMENTS: Murph, 2nd F at Solace in Falls Church City
COT: What do you want? Why do you want it? Determine if it’s good for you and worth having. Sometimes it’s not about having what you want but wanting what you have.

DATE: 2023-05-24
AO: Apollo
Q: Bluegrass
PAX: Juneau, Obadiah, Rambler
FNGs: None
COUNT: 4
WARMUP: SSH, WMH, cherry pickers, legs stretches and some light jogging
THE THANG: Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps
2nd lap 30 reps
3rd lap 20 reps
Last lap 10 reps
1st corner: merkins
2nd corner: big boys
3rd corner: Carolina dry dock
4th corner: lunges
MARY: bear crawl party, flutter kicks, toy soldiers, jump squats, plank ANNOUNCEMENTS: Dads camp, Murph on Monday.
COT: remember the fallen this Memorial Day. Tell your friends and family about those Military members that you know, or know of, (however close you were) who gave their life. Tell their story and say their names. Never forget.