Author: f3nano

DATE: 2023-03-20
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: SSH, Beet pickers, WMH, Michael Phelps, surrenders, neck rolls, Mozy THE THANG:
Pair set of two rounds

Squat w pulse
One leg back lunge

Merkin
Plank

Twisted march
JV Burpee

Dead bugs
Reverse crunch

Jump squats
Forward single-leg lunge

Shoulder press
Moroccan night club

“

MARY:

LBC
Rosalitas
Penguin crunches
Flutter kicks

ANNOUNCEMENTS:

Gratitude is the antidote to fear. “ Tony Robinns

DATE: 2023-03-20
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, 3 mile, Gherkin, Legacy, Median, Purple Rain, SPINAL TAP, Trifecta, vplaxico FNGs: Attaché
COUNT: 11
WARMUP: SSH, M Phelps, runners stretch, d dog/C Kai/child’s pose, OYO

THE THANG: Run williamsburg to G Mason to Old Dominion to 37th with stops for:
Dips, derkins, Ricky Bobby Uphill, monkey humpers, T stabilizers, squats, 2xFrogger (perfect score), Bear crawl, lunge walk, WDW merkins, seal claps, step ups, derkins (again), wall sits MARY: flutters, shoulder taps, LBCs, J Los
ANNOUNCEMENTS:
COT: Sunrise centering

DATE: 2023-03-18
AO: Olympus
Q: Pop Fly
PAX: Nano, Hightower, Peanuts, Doodles, Juneau, Zeus, Rambler, YNAB, Ashe, Popeyes FNGs: None
COUNT: 11
WARMUP: Quick Stretch

THE THANG:
Suicides due to insolence – 25 and back, 50 and back, 75 and back, 100 and back.

Traveling Jack Webb’s

Run a lap

Lunge the field. Add a squat every 5yds. Finish with 20 squats

3v3 and 2v2 Basketball with one guy running a lap

MARY: Sit Ups and Flutter Kicks

ANNOUNCEMENTS: GTE Timeline

COT: Take pride in your accomplishments

DATE: 2023-03-19
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Wallace, Kodiak
FNGs: Buddy, Holly, Dusty, Bailey (all Canis, canis)
COUNT: 7
WARMUP:
THE THANG: 5 miles of floodplain beginning at Chain Bridge and passing through Fletcher’s Cove. MARY:
ANNOUNCEMENTS:
COT:

DATE: 2023-03-18
AO: Mountvernon
Q: Rambler
PAX: Winklevoss, Ole Ball Coach, Fonda, Early Bird
FNGs: Early Bird, Bus Stop
COUNT: 7
WARMUP: S-s-hop, c-pickers, W-m-hays, d-dog, C-kai
THE THANG: rambler Dice Games: 100, Hit * Run, A/B, Roll Baby Roll MARY: D-starfish, LBCs
ANNOUNCEMENTS: GRE, Murph, Dad’s Camp
COT: get out to other AOs, meet other PAX, learn new stuff, get out and engage…step up a lead /give back to F3