3.0

DATE: 2022-03-08
AO: Atlantis
Q: Riot
PAX: Infinity, Grease Monkey, Hammerhead, True North, Rogue, Deflator FNGs: None
COUNT: 7
WARMUP:
25 SSHs
20 Don Quixotes
20 Michael Phelps
20 Willy Mays Hayes

THE THANG:
Mosey
30 Squats
30 Merkins

Mosey
30 CH Squats
30 4 Count Merkins

Mosey
30 Spider-Man Squats
30 Fingertip Merkins

Mosey
30 Jump Squats
30 Shoulder taps

Bataan Death Crawl – An Indian Run with bear crawls.

30 LBCs

Mosey
30 Squat Jacks
30 Plank Jacks

Mosey
30 Dips

Mosey
30 Freddy Mercuries

MARY:
Mary-o-Rama
Pax each picked their favorite Mary

ANNOUNCEMENTS:
Tri-State ruck is coming up this weekend.

COT:
Why the strange obsession with 30 reps? M is pregnant with our 3.0. Excited to share that with the Pax.

Clueless?

DATE: 2022-03-08
AO: General
Q: Lazlo
PAX: citrus, 2 percent, Booking, Jenner, Fairweather, Toolbox, Trolley, Hard Knox FNGs: None
COUNT: 9
There was drama at The General today. He was dead. They all showed up, usual time, usual place, but the Q was dead. Nobody knew how it happened, but dammit they were going to find out.

WARMUP: SSH, imperial walkers, hillbillies, Moroccan night clubs, mountain man poopers, cherry pickers, downward dog, mosey across the field to leave some cards but don’t leave the cards

THE THANG: Fortunately, the dumb killer left a list of ideas behind, written on index cards. Where he’d do it, how he’d do it, and how he’d get away. But there were too many cards. In fact, there was a set of three cards every 10 yards, across the whole field. They needed those cards. (Actually they weren’t left on the field. It was windy. We modified.)

A PAX was named and drew three cards. But to get his cards, we had to do the getaway movement until we got to the location (one of the 10-yard lines), then do the exercise. Being a random drawing, not even the Q knew how far we’d have to go or what order we’d go in. But the PAX made it. We got all 9 sets of cards (from the 10yd line to the 90yd line, going back and forth as needed depending on the order we drew the cards. The movements and exercises were: -Bear crawl
-Crawl bear
-Lunge
-Reverse lunge
-Crab walk
-Duck walk
-Broad jump
-Frankenstein walk
-Mosey

-20 merkins
-30 BWS
-5 Absolutions
-8 Burpees
-15 Bobby Hurley’s
-30 LBCs
-30 OH claps
-20 Dry docks
-20 WWIs

With all the cards collected, it was time to solve the mystery. The Q knew the right answer. He was the victim of course. We went around the circle, and each PAX guessed the location, exercise, and getaway. First, @toolbox figured out that the killer got away with a Frankenstein walk. Then Fairweather (I think) figured out that it was the Absolutions that killed the Q. Finally, it was @2 percent who knew the whole story. Because of course, he was the killer. He killed the Q with Absolutions, at the 20 yard line, and got away doing the Frankenstein. Well done, men.

MARY: flutter kick, side raises, toy soldiers

ANNOUNCEMENTS: Watch for F3, The Capital Tour, 2022, coming soon to an AO near you.

COT: Today is International Women’s Day. We’re a men’s organization, but none of us would be here if it wasn’t for the women in our lives. Moms, M’s, daughters, sisters, neighbors, bosses, co-workers. Thank them.

Thunder Arms

DATE: 2022-03-08
AO: Delphi
Q: Juneau
PAX: Hightower, Rambler, Pop Fly, Hoolihan, Gadget, Bluegrass, Dunder, Nano FNGs: None
COUNT: 9
WARMUP: SSH, Willy May Hays, Cherry Pickers, Michael Phelps,
Thunder Struck: continuous SSHs while conducting a burpee every time thunder is said THE THANG:
-11s with burpees and merkins
-20 merkins, 20 overhead press, 20 big boy sit-ups, then 18, 16, etc to 0. MARY: round robin
ANNOUNCEMENTS:
-Tri-state ruck this weekend
-roadside cleanup on April 23
COT: practice active listening at home, at work, and around town. Truly empathize with those around you.

A Filthy Fifty Beatdown and Winston finally gets some RESP3CT!

DATE: 2022-03-08
AO: Freestate
Q: Horshack
PAX: Winston, Deagle, ShowMe, Butter
FNGs: Sherlock, Cannoli
COUNT: 7
WARMUP: (an extra one for Winston “to grow on”)
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 15 IC
• 2 laps w/ Karaoke
• Mountain Climbers x 15 IC
• Cherry Pickers x 15 IC
• New Exercise in honor of Winston’s 50th – The Elephant Walk

THE THANG: The Filthy Fifty – with “one to grow on” for Winston – single count 1. 50 Burpees
2. 50 Toe touch squats
3. 50 Merkins
4. 50 alternating lunges
5. 50 LBCs
6. 50 Chest Press
7. 50 kettlebell swings
8. 50 Curls
9. 50 Skull Crushers
10. 50 Calf Raises

MARY: (OLD FART – one extra for Winston)
• O Outlaws x 10 each direction IC
• L Leg Lift Rosalitas x 20 IC
• D Dying Cockroach x 15 IC
• F Freddie Mercuries x 15 IC
• A American Hammers x 10 IC
• R Reverse Crunches x 15 IC
• T Travolta Plank-o-rama

ANNOUNCEMENTS:
• March 12: Tri-state ruck this Saturday – details were sent on What’s App. • Q-School begins in April – the goal is to expand our Q rotation to at least 9
• Next Adopt a Road Clean Up will be on Saturday April 23 – this will coincide with Earth Day convergence with the other 4 AOs in the Capital Region that have adopted roads.
• Our last clean up will be the first Saturday in June so students can turn in their SSL forms and get credit

COT: The Aging Process catches up with Winston on his 50th Birthday
• Gifts – stuff that BlackDiamond, Cannoli, Butter and I have found helpful since turning 50 • Limerick from Horshack (will post Deagle’s on Slack)
o There once was a man his wife called Chet
o As a youth into bar fights he did get
o But now during Deagle’s exercises he balks
o And gets less pleasure from elephant walks
o Since Winston’s saggy ass has a bidet to set
• Toast with a shot of Guinness

NAME-O-RAMA … RESP3CT for Winston

Grunt Work

DATE: 2022-03-07
AO: Farm
Q: Louis
PAX: Chile, Infinity
FNGs: None
COUNT: 3
WARMUP: SSH, Arm Circles, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers

1 lap around soccer field

THE THANG: EMOM – 9 Minutes

5 x Coupon Squat Presses
10 x Coupon Merkins – Alternating hands on the block

1 lap around soccer field

EMOM – 10 Minutes

5 x Coupon Skull Crushers
10 x Coupon Squat Presses

1 lap around soccer field

MARY: LBCs, Flutter Kicks, Side Crunches
ANNOUNCEMENTS:
COT: “The strength of a man’s virtue should not be measured by his special exertions, but by his habitual acts.”

Blaise Pascal (19 June 1623 – 19 August 1662) was a French mathematician, physicist, inventor, philosopher, writer, and Catholic theologian.