DATE: 2022-05-05
AO: Olympus
Q: Rollingstone
PAX: Monk, Pop Fly, Glee, Rambler, Zeus, Peanuts
FNGs: None
COUNT: 7
WARMUP: yep
THE THANG: stuff + Rolling Stairs
MARY:
ANNOUNCEMENTS:
COT: Life is short, don’t be afraid to take chances
14 in the Arena
DATE: 2022-05-04
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Shake ‘N’ Bake, Kodiak, Poe, Mayberry, Fish Fry, CableGuy, Old Bay, Disco, Mr. Hand, sticks, vplaxico FNGs: attaché
COUNT: 14
WARMUP: WMH, CherryPicker, SSH. GrabCoupons and circle up for The Thang.
THE THANG: Gladiator (timer) carries 2×45 lb plates twice around the arena then leads all in 10 SSHops. All others play with toys (2 heavy bags, bosu, juggling balls, giant crunch ball, jump rope, kettle bell, and lots of concrete coupons). All rotate once Gladiator completes 10 SSHops. MARY: 60 Imperial Walkers; Body Saw of Pain.
ANNOUNCEMENTS: Thank you for joining my double respect Q.
COT: Life is short, don’t sleepwalk through it. Whether your day brings joy, sorrow, relaxation, or total suck, appreciate that you are here, alive, and in the moment.
Short Circuit
DATE: 2022-05-04
AO: Patriot
Q: Wedding Singer
PAX: Legacy, Booking, Ice Tea, Roadkill, Sunshine, citrus
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Downward Dog, Worlds Greatest THE THANG:
Cone 1:
20x Coupon Curl
20x Shoulder Tap IC
20x Leg lift over coupon
Farmer carry to Cone 2
Cone 2:
20x Derkin
20x Squat thruster
20x Sit ups
Rifle carry to Cone 3
Cone 3:
20x Squat
20x Overhead press
20x Coupon Swing
Run a lap (timer)
MARY: LBCs, Freddie Mercury, Nolan Ryan’s, Superman’s, Flutter kick
ANNOUNCEMENTS: Boneathon
COT: you get more out of a workout when you are pushed and motivated by others
Murph preppers
DATE: 2022-05-04
AO: Compound
Q: Popeyes
PAX: Hightower, Jag, Yardbird, Elvis, Speedo, Peanuts
FNGs: None
COUNT: 7
WARMUP: Mosey with arm circles, arm presses, Michael phelps, butt kickers, high knees, sprints, stair work and SSH. THE THANG:
10 Pull ups OYO
20 Merkins
30 Squats
Sprint the street
1 min hang
20 T Merkins
30 jumping 180’s
Sprint the street
10 pull ups
20 side to side plank walks
Lunge walk
Sprint the street
1 min hang
20 diamond merkins
30 squat jumps
1 lap finger sweeps
MARY: 50 flutter kicks, 100 LBC’s
ANNOUNCEMENTS: Murph and picnic on Memorial Day
COT: How do you eat an elephant? One bite at a time. When things seem impossible, just take it one step at a time.
Breaking in the Sandlot
DATE: 2022-04-30
AO: Sandlot
Q: Traveler
PAX: Old Bay, Jenner, Toolbox, CableGuy, Babel, sticks, fist pump, Magoo, Trolley, spike, Shake ‘N’ Bake, Big Short, Bone, Popeyes
FNGs: FNG Peaches, FNG Sox, FNG Wolverine, FNG Cork, FNG Shakespeare, FNG Hot Pocket, FNG Hot Chicken, Bleu Cheese, attache COUNT: 23
The launch of our brand new AO: The Sandlot! Affiliated with St. Charles Borromeo Catholic Church in Clarendon. YHC was preparing to Q for 7 PAX. We got 23 instead. Modify as necessary.
WARMUP: Explained core principles of F3. SSH, Imperial Walkers, LBAC.
THE THANG:
PAX gathered at the basketball court at Quincy Park for some circuits. PAX formed 5 groups, split between 4 stations and a timer group. Once the timer group finished their exercise, PAX switched to the next station.
Circuit 1: Lap around tennis courts (timer), Freddy Mercuries, Hand-Release Merkins, Jump Squats, Coupon Overhead Press.
Circuit 2: Lunge walk (timer), Calf raises, burpees, Derkins, Curls.
Circuit 3: Frog jump (timer), blockees, jump taps, dips, American hammers.
Dora 123: 100 Merkins, 200 WWIIs, 300 Mountain Climbers. PAX2 jogs 30 yards out and back while PAX 1 completes exercises towards the count. Switch until all exercises completed.
MARY: Gas pedals, penguin crunches.
ANNOUNCEMENTS: Boneathon, F3 The Capital Tour, Memorial Day Picnic and Murph.
COT: Matthew 5: 37. “Let your yes mean yes and your no mean no. All else comes from the evil one.” Let’s be men of conviction who have our priorities established and live according to those priorities. Family, friends, work, and faith. YHC closed in a prayer of thanksgiving.
F3 The Capital 