Category: Uncategorized

DATE: 2022-03-17
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
17 – of each:
Beet Pickers
Grady Corn
Calf raises
Michael Phelps
Mountain Climbers
THE THANG:
AMRoundsAP – with music from Irish rockbands (U2, Cranberries, The Pogues, etc.) S – squats (with or without coupon) – 20
T – tricep dips – 15
P – plank or plank jacks – 15
A – alternating lunges with coupon – 20
T – tuck jumps – 15
R – reverse crunches – 20
I – Imperial Walkers – 20
C – coupon curls – 20
K – koupon swings – 15
S – SSH – 20
D – doggy paddle – 20
A – alternating cross over jumping jacks – cross arms horizontally in front of you, while crossing your legs – 15 Y – Y-straddle (rosalitas) – 20
MARY:
Penguin crunches
American Hammers
J-Los
COT:
Irish proverb:
May you have the hindsight to know where you’ve been, the foresight to know where you are going, and the insight to know when you have gone too far.

Ever tried. Ever failed. No matter. Try again. Fail again. Fail better. – Samuel Beckett

Progress is impossible without change, and those who cannot change their minds, cannot change anything. – George Bernard Shaw

DATE: 2022-03-16
AO: Patriot
Q: Wedding Singer
PAX: Anchor Man, CableGuy, citrus, Ice Tea, Lucius, Roadkill, Spokes, Undertow, Big Short FNGs: Nacho Libre from Chicago
COUNT: 11
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Itty Bitty Arm Circles, Downward Dog, Worlds Greatest Stretch

THE THANG:

Run to Great Britain (far end of field)
Patrick was not born in Ireland. He was born in Great Britain around 385. His father was a deacon, but Patrick was not very religious.

3 sets:
10 Merkins
10 Copperhead Squats
10 Plank jacks IC

When he was 16, Patrick was kidnapped by pirates.

Run to Ireland (near end of field)
Patrick was a slave in Ireland, where he cared for animals. During this time of solitude, he found God.

3 sets of escape exercises:
10 Mountain climbers IC
10 Lunges IC
10 Flutter kicks IC

Patrick had a vision where he received instructions on how to escape Ireland and find a ship back to Great Britain.

Run to Great Britain
Patrick studied religion back home and became a priest.

3 sets:
10 Jump Squat
10 Shoulder Taps IC
10 Big Boy Sit Ups

Another vision told him to return to England to become a missionary.

Run to Ireland
Patrick worked to convert the Irish to Christianity. He incorporated many of their pagan rituals, which included many elements of nature. The balance of the three-leaf clover was used to explain the Holy Trinity – and that’s why we did sets of 3 today.

3 sets of exercises adapted into the F3 culture:
10 Side Straddle Hop IC
10 Merkins
10 American Hammers IC

Climbed the Irish Mountains: 30 step-ups on the bleachers

MARY:
Big boy sit-ups, Superman’s, Nolan Ryan’s, bird dogs, bridges with leg lifts, LBCs, flutter kicks

ANNOUNCEMENTS: St. Patrick’s Day Shenanigans workout on Thursday at several AOs

COT: I originally researched the St. Patrick story to use as a Sunday School lesson. It worked at F3 too. Do the extra work – you never know how far it will take you.

DATE: 2022-03-16
AO: Aerie
Q: Chasqui
PAX: Haggis, Rocketman
FNGs: None
COUNT: 3
WARMUP:
1.5 Football Loop
20X Side Straddle Hops- motion: outside/forward
10X Michael Phelps
10X Arm Circles
20X Mountain Climbers
10X2 Forward + Backwards Lunges switch Right/Left
10X Squats

THE THANG:
Coupons: 20/20/25lbs.

Stage 1:
25X Big boy sit-ups with coupon
25X American Hammer with coupon
15X Flutter Kicks
10X Side Plank: right/left arm with coupon

1 Full Loop – Jog
10X Burpees with coupon press – switch arms @ 5 count
30 second count plank

Stage 2:
15X Forward Lunges: right/left with coupon curl & press
10X Merkins + coupon rows left/right 5/5
20X Side Squats with coupon- left/right
20X 1 leg deadlift with coupon – left/right

1 Full Loop – Jog
10X Burpees with coupon press – switch arms @ 5 count
30 second count plank

MARY: Mix stretching

ANNOUNCEMENTS:
3/19: 2.0 workout

COT: No Pain No Gain 💪🏼

DATE: 2022-03-16
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Kodiak, Fish Fry, vplaxico, Maj. Payne, Poe, Disco, 3 mile FNGs: attaché the Slack slacker.
COUNT: 10
WARMUP: Arm circles, Cherry picker/seal clap, WMH, SSH, fellowship lap
THE THANG: many rounds of bear crawls to the 18 accompanied by murder bunnies, murder bunny merkins, chest press, skull crushers, squats, and the like; fellowship lap #2; bunny hop over coupons; railroad tie burpees.
MARY: Low plank then boat pose – count around the circle, LBCs, J-Lo, and T-stabilizers (courtesy of @fishfry, @3 mile, and @disco, respectively). Childs pose, frog pose, cobra.
ANNOUNCEMENTS: Ruck of the month: 16 April Manassas Natl. Battlefield. CoQs @Rocketman and @chasqui. Weekly ruck 5:30 Sunday at N.Side Social. @Magoo Q (no beatdown). Shenanigames tomorrow!
COT: In describing his private opinion of quantum physics Einstein wrote that “God tirelessly plays dice under laws which he has himself prescribed.” Billions of random events have placed us in an amazing world, in what may be the height of civilization and abundance. However you think we arrived at this good fortune, appreciate it. Be thankful. Be in awe.

DATE: 2022-03-15
AO: Delphi
Q: Nano
PAX: Pop Fly, Rambler, Dunder, Hoolihan, Juneau
FNGs: None
COUNT: 6
WARMUP: Ran 1 mile to get the juices flowing. This included some side shuffles, butt kickers, high knees, and ended with 2 laps of RickyBobby. To finish the warmup we did some Michael Phelps, arm circles, merkins, and Hightower hip flexor stretches
THE THANG: Following the Ricky Bobby concept, the pax completed two half laps of the field with everyone doing the same exercise and the last person sprinting (or bear crawling) to the front.

Exercises included:
Burpees, air squats, merkins, calf raises, squat jumps, burpees, reversees, squat jumps, air squats, calf raises, and ended on merkins.

On to the wall for sitting and passing. Without a coupon to pass, we passed along our favorite desserts, cakes, sports, etc.

MARY: Yes
ANNOUNCEMENTS: Shannigames this Thursday for St. Patrick’s Day

COT: Enjoy the complexity of the world around you; the uncertainty of what will be and what will happen is truly the spice of life. Instead of fear or anxiety, proceed with faith, enjoy the fellowship, and keep moving forward.