Category: Uncategorized

DATE: 2022-03-28
AO: Horizon-Ao
Q: Poe
PAX: 3 mile, Magoo, Disco, Yardbird, Kodiak, Booking
FNGs: Attaché
COUNT: 8
WARMUP: SSH, LBAC, Willy Mays Hayes, Cherry Pickers, Down Dog, Cobra Kai, Bear Crawl 10 paces, Michael Phelps
THE THANG: 400M bear crawl, stopping every 50-60M for activities – BWS, Imperial Walkers, Aussie Pull-ups, Big Boy Sit-ups, lunges, LBCs
MARY: Merkins, Big Boy Sit-ups, Flutter Kicks, Superman, LBCs. Finished early so finished up with wall sit/OH claps, Big Boy Sit-ups x2, Aussie Pull-Ups, Single Leg Deadlifts x2
ANNOUNCEMENTS: AO World Tour with Lazlo coming soon, check the F3thecapital-news channel for details.
COT: Today’s Q was a rerun of one of the first workouts YHC attended in 2018…I recall half baby crawling, not bear crawling around the track. 3 years later it was still hard but possible. Good to stick with something and keep practicing, you’ll eventually get better and stronger. Thanks to @Prenup for showing me that workout 3 1/2 years ago.

DATE: 2022-03-28
AO: Patriot
Q: Maguire
PAX: Wedding Singer, Roadkill, Lazlo, Shake and Bake, CableGuy FNGs: Legacy
COUNT: 7
WARMUP: SSH. Hillbillies. LBAC. Cherry Pickers. WMH. Downward Dog
THE THANG: Mosey around Patriot and stopping periodically. When stopping, timer did: -Dips
-Wall Sits
-Burpees
-Up the hill running
-Step Ups
-Squats
-Bball court Suicides
Partner did merkins the first time through and Weezy Jefferson leg lifts the second time. MARY: LBC. Wedding Singer stretches
ANNOUNCEMENTS:
COT: We partner often in life. Some times you are the lead or the follower in the group. Always help. The task doesn’t end until you complete it together.

DATE: 2022-03-28
AO: Farm
Q: Louis
PAX: Infinity, Matthew – Running Man, Louis
FNGs: None
COUNT: 3
WARMUP: SSH, Arm Circles, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers

THE THANG: The first round is exercises 1-7 (10 reps). Do not set the block down until you have completed the first round. Exercises 1, 3, 5, and 7 increase reps by 5 each round.

1. Station 1: Cinder block swings (5, 10 15)

2. Weighted Lunges – 10 yards

3. Station 2: Cinder block Merkins – Alternating hands on the block (5, 10, 15) (4 count)

4. Weighted Lunges – 10 yards

5. Station 3: Cinder block squat press (5, 10, 15)

6. Weighted Lunges – 10 yards

7. Station 4: Coupon Skull Crushers (5, 10, 15)

8. Weighted Lunges – 10 yards

** Repeat in descending order with OH Block Carries between stations. **

MARY: LBCs, Flutter Kicks, Side Crunches, Planks, J-Lo’s

ANNOUNCEMENTS:
COT: We as men are called to be leaders. Good leaders give more of themselves than they get in return and demonstrate this through their actions more than they do with their words.
I challenge each of you to give of yourself to someone who needs your actions today. Don’t brag about it or even talk about it.

Be the leader that God has called you to be and selflessly give of yourself today. Make it a habit and God will surely bless you 10-fold.

DATE: 2022-03-27
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Kodiak
FNGs: None
COUNT: 2
WARMUP: it’s cold. let’s get moving
THE THANG: 7+ miles of suburban trails. start easy; begin a rucking shuffle at the turnaround. brief stop to work out leg cramps. MARY: not today satan.
ANNOUNCEMENTS: the cinnamon buns at Northside Social are rucking awesome. COT: so is the blueberry scone.

DATE: 2022-03-26
AO: Farm
Q: Infinity
PAX: Matthew – Running Man, Louis, Chile, Gekko (Keith Capp) FNGs: Buzz (2.0)
COUNT: 6
WarmUp: SSHs, Squats, Don Quixote, Beet Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
60m Sprint
10 Chuck Norris Push-ups (aka, Knerkins)
10 American Hammers IC
10 Squat Kicks IC
Chuck Norris fact (see below)

4 Rounds of the Following:
20m of Roundhouse Kicks
Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 Chuck Norris fact (see below)

2 Rounds of the Following:
20m Standing Long Jumps
10 Break Dancers
20m Bear Crawls
CDDs
Chuck Norris fact (see below)

Chuck Norris Facts:
When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. Chuck Norris counted to infinity—three times.
They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! How many push-ups can Chuck Norris do? All of them.
Chuck Norris can divide by zero.
When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. Chuck Norris threw a grenade and killed 50 people, then it exploded. Chuck Norris has a diary. It’s called the Guinness Book of World of Records. Bigfoot claims he saw Chuck Norris.
Death had a near-Chuck Norris experience.
Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

Mary: Australian Snow Angels, Sweat Angels, Reverse Plank Hold, Reverse Merkins, and Elbow Plank hold.

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris