Category: Uncategorized

DATE: 2022-06-09
AO: Olympus
Q: Juneau
PAX: swish, Rambler, Obadiah, YNAB, Rollingstone, Peanuts
FNGs: None
COUNT: 7
WARMUP: SSH, Wiley Mays Hays, Cherry Pickers, Downward dog, Cobra Kai THE THANG:
3 rounds: coupon cannot be set down for 8 minutes followed by a 2 minute break, rinse and repeat twice.
-first half of each eight minutes was running with coupon followed by pax choice of workouts -2nd round: merkins were allowed if touching the coupon
-3rd round: ab workouts with coupon were allowed
MARY: round robin
ANNOUNCEMENTS:
Last two days of the capital tour. Details on the main channel.
COT: Treat others with respect and find one thing in common even if you completely disagree or think they are stupid. Have compassion, listen, and learn from others. Easier said than done.

DATE: 2022-06-09
AO: Freestate
Q: Deagle
PAX: Wildcat, CashOnly, Full Nelson, Winston, Dungeon Master (Amon) FNGs: Wolverine (FNG)
COUNT: 7
WARMUP:
• SSH x 25 IC
• Swingbillies x 20 IC
• Carolina Dry Docks X15 IC
• Side Skating x 15 IC
• Baby Burpees X10 on Q
• 2 laps around the blacktop, HK/AK on the sides
• El Capitan x 15 each direction
• Shoulder Taps x 10 IC
• Mountain Climbers x10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
10 minutes of EMOM with coupons
• Biceps x10
• Jump over x10
• Overhead press x10

2 recovery laps

Second round of 6 minutes EMOM
• Pushups x10
• Coupon Squats x10
• Pull ups x10

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Windshield wipers x 10
• Travoltas x15 IC
• X Factor x10 IC
• Dollys x 10 IC + 10 flutters

ANNOUNCEMENTS:
Next Saturday is cleanup day, 6/18 is the 4th year anniversary

COT:
Naming Wolverine (FNG)

DATE: 2022-06-09
AO: Farm
Q: Infinity
PAX: Popeyes, Jenner, Yardbird, 2 percent, Lazlo, Chile, Red Hot, Matthew – Running Man FNGs: None
COUNT: 9
WarmUp: Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and LBAC with leg raised.

The Thang: Tour of the Farm
– 60 Wall sit on fence with Med Ball passes
– Sprint 60m to halfway mark on first field
– 20 Derkins off bench
– Sprint 60m to end of first field
– Tabata Squats, 8 rounds
– Bear Crawl 40m across field
– 10-1 Motivators
– Sprint 80m to 2nd field far corner
– 5-10-5 Jack Webb’s
– Walking Lunge 40m to halfway mark of 2nd field
– 20 Derkins off bench
– Sprint 60m to end of 2nd field
– Balls to Wall on fence
– 40m Reverse Walking Lunge
– Jamie: 20s Boat Pose, 20s Crunchie Frogs, 20s Boat Pose
– Sprint 80m to start

Mary: Captain Thors (1:4 ratio of Sit-ups to American Hammers) and Nolan Ryans

CoT:
YHC related how F3 and the Capital Tour has helped him deal with and obtain direction to current challenges in life and family. By posting at an F3 workout, we are, as Popeyes stated yesterday, being each other’s physical and mental therapist. YHC closed out with a prayer.

DATE: 2022-06-07
AO: General
Q: Toolbox
PAX: Trolley, Vila, Fairweather
FNGs: None
COUNT: 4
WARMUP: warming activities
THE THANG: very difficult things…trust me, bro
MARY: padding our stats
ANNOUNCEMENTS: major things
COT: inspirational words…you really missed out. we all pretty much attained Nirvana.

DATE: 2022-06-08
AO: Compound
Q: Hightower
PAX: Horshack, Lazlo, Old Bay, Popeyes, Peanuts, Speedo, Ice Tea, Dungeon Master, Infinity, Simba, Maj. Payne, Yardbird, 2 percent, Jenner, Obadiah FNGs: None
COUNT: 16
WARMUP: Fellowship lap with arm circles both ways, butt kickers, high knees, karaokes and SSH. Downward dog, cobra kai and a few other things
THE THANG: Race up the parking garage with a workout on each level (6 stories) x 3 MARY: Bicycles, Hip thrusters, LBC’s, planks (right, left and neutral) ANNOUNCEMENTS: Convergence, Ruck and river, and another thing COT: Pain – we all got it. Let’s help each and carry each other’s burdens.