Category: Uncategorized

DATE: 2022-12-07
AO: Aerie
Q: Lonestar
PAX: Chasqui, Passport
FNGs: None
COUNT: 3
WARMUP: jump around and stretch
THE THANG: 6 circuits
Jog the turns, sprint the straight and walk back straight.
Exercises- 3 set
Abs – 15 count (alt big boy sit ups, flutter kicks & American hammer) Legs – 15 count (alt squats, jump squats & bench step ups)
Merkins 15 count
MARY:
ANNOUNCEMENTS: none
COT: hit Zephaniah 3:17. There is a God, He knows us and is with us!

DATE: 2022-12-15
AO: Freestate
Q: Deagle
PAX: Winston, Horshack, Butter
FNGs: FIFA
COUNT: 5
WARMUP:
• SSH x 10 IC
• Imperial Walkers x 15 IC
• Monkey Hampers x15 IC
• Hairy Rockets x15 IC
• Carolina Dry Docks x 15 IC
• Chinooks x10 IC
• Michael Phelps x10 IC
• SSH x15 IC
• Cherry Pickers x 20 IC
• Alternating Lounges x 10 IC
• Windmills x 15 IC

THE THANG:
8 candles for Hanukkah:
8 Exercises 1 through 8 reps each
• Burpee
• Squat
• Flutter
• Mountain Climber
• Diamond Merkin
• Reverse Crunches
• Bonnie Blair
• Hand Release Merkin

MARY:
• X Factor x15 IC
• Dying Cockroach x 15 IC
• V-Ups
• Plank-o-rama with shoulder taps
• Heel Touches x15 IC
• Push Through x15 IC

ANNOUNCEMENTS:
F2 – meeting today at 6:30 at Bowlers Bethesda for Bowling and drinks
GrowRuck 35 are now posted on the capital region website https://f3thecapital.com/gte35/

COT:

DATE: 2022-12-14
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket, Lonestar, Brass Monkey
FNGs: None
COUNT: 4
Warm up:
Run to lifetime
Michael Phelps
Side straddle hops
Cherry pickers
Hill Billies
Run back to start

The Thang
—w/coupon—
round 1
curls x20
rows L/R x15 each
big boy sit-ups x15
merkin with shoulder taps

run 1 soccer loop: narrow jog, long sprint

round 2
squat x15
American hammers x15
flutter kicks x15
squat overhead press x15

run 1 soccer loop: narrow jog, long sprint

round 3
High plank w/coupon slide L/R x15
curls x20
rifle carry to the 50 yd
suit case carry back
big boy sit-ups x10

run 1 soccer loop: narrow jog, long sprint

round 4
Pax mix

Cool down:
PAX mix stretches

Announcements:
Dec. 31 Old Rag hike HC

DATE: 2022-12-07
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP/THE THANG: Field Trip jog loops
Start field trip run…
Stop at corner of Mama Mia building for drills:
Merkins, side straddle hops,squats, high planks w/shoulder taps
Run past Tin Cannon and loop back to start for more drills: merkins, L/R lunges, big boy sit-ups, high knees. Run to lifetime for more drills
Run back to start for more drills
MARY: PAX mix

DATE: 2022-11-23
AO: Aerie
Q: Chasqui
PAX: Stewie, Passport, Lonestar
FNGs: None
COUNT: 4
WARMUP:
1 loop run
Side Straddle hops
Michael Phelps
Cherry Pickers
Wind mills
small to big circles

The thang; World Cup
Jog/running drills:
with left/ right hand ground touches
slide back
2 person sit-ups with soccer ball
Merkin with ball
run: zig zag across – jog backwards
Leg over ball Left to right
American hammer
Run: high knees/butt kickers across field
passing drills
3v1 drills
penalty kicks