Category: Uncategorized

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horizon-ao Couponography

Date: 2025-08-22
AO: horizon-ao
Q: Disco
PAX: Attache’, Poe, sticks, Old Bay, Tomb Raider
FNGs: None
COUNT: 6
WARMUP: Moroccan night clubs, m Phelps, a vigoda, wmh/cp, ssh, d dog/up dog/childs pose, oyo
THE THANG: round 1: carry coupons to each corner of the square for: 10 curls, 15 goblet squat, 20 overhead press, 20 kettlebell. Repeat. Round 2: DORA
150 curls (? – check me on this)
150 flutters with overhead block
MARY: each one pick one: penguins, box cutters, v ups, wwis, etc ANNOUNCEMENTS: 9/11
COT: appreciating how my relationships with my 2.0s evolve with each new chapter of the book of life.

Tags: horizon-ao, Attache’, Poe, sticks, Old Bay, Tomb Raider

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thepatriot Travel as a Team

Date: 2025-08-22
AO: thepatriot
Q: Boardwalk
PAX: Anchorman, Legacy, Smokey, citrus, SAAS, Maguire, Bone, Lazlo, Sloop, Shake ‘n’ Bake, Jag, Bob the Builder, Short Rib, Prestige, NASCAR, Mess(y) FNGs: None
COUNT: 17
WARMUP: SSH; Burpee; Spider-Man Twist; CP; MP; AC; DD; RS; CK

THE THANG:

Team Travel 1: Two line Ricky Bobby run (800 M)

Team Travel 2: Two line Ricky Bobby-style progression from end line to 50; one PAX from each line successively progresses the group via Bear Crawl from beginning of line to the end; PAX waiting to crawl perform traveler’s choice of Merkins, Shoulder Taps, High Plank or Low Plank.

Team Travel 3: Two line Ricky Bobby-style progression from 50 to end line; one PAX from each line successively progresses the group via Crab Walk from beginning of line to the end; PAX waiting to travel perform traveler’s choice of V-Ups, WWIs, WWIIs, or LBCs.

Team Travel 4: Two line Ricky Bobby-style progression for 200 yards; one PAX from each line successively progresses the group via sprint from beginning of line to the end; PAX waiting to sprint perform Lunges (for fist 100 yards) and Squats (for second 100 yards).

MARY: N/A

ANNOUNCEMENTS: Stair Climb & Overnight Ruck – Check the channels

COT: Q reflected on a recent down range experience and the critical role that community and teamwork play in the F3 culture. There are times when we all find ourselves pulling, pushing or just getting dragged along. We improve ourselves and strengthen our community by leaving no many behind.

Tags: thepatriot, Anchorman, Legacy, Smokey, citrus, SAAS, Maguire, Bone, Lazlo, Sloop, Shake ‘n’ Bake, Jag, Bob the Builder, Short Rib, Prestige, NASCAR, Mess(y)

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sparta Knee surgery anniversary

Date: 2025-08-22
AO: sparta
Q: Doodles
PAX: Dunder, Peanuts, Part-Time, Monte Karlo, Battleship, Norm FNGs: None
COUNT: 7
Warm up
You know the drill plus dynamic exercises

Thang
Bear drag stopping at each 10 yd line went to 50
10 merkins
curls of number of yards
kettlebell swings of number of yards

Mosey lap——-

At 50 worked our way back doing Murder bunny at each 10 yds
5 man makers / blockies
OH press number of yards
Block squats number of yards
Got half way back before some Mary.

Mary
Run around holding plank drill LBCs
Jane Hondas

Announcements
Stair climb, iron pax in September, grunt in Nov

COT
A year since my acl surgery
A year of firsts. Motto from my kids teacher sums it up – “The day I stop learning is the day to hang it up.” – Keep getting uncomfortable.

Tags: sparta, Dunder, Peanuts, Part-Time, Monte Karlo, Battleship, Norm

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olympus Recycle Q

Date: 2025-08-21
AO: olympus
Q: Hightower
PAX: Obadiah, Doodles, Norm, Toolbox, Pop Fly, NOAA, Sunny
FNGs: None
COUNT: 8
WARMUP:
Dynamic warm up and stretching

THE THANG:
Jog, Sprint, Recover AMRAP

Cashin: 10 burpees
Jog: loop around track then around LBSS
Sprint: uphill culdesac to tennis courts
Recover: walk back to track

Group got 2 Rounds in!

MARY:
Ring of Fire, Core exercises

ANNOUNCEMENTS:
2F tonight HT house: 6:30
Sept 11 Stair Climb
Overnight ruck prior to Stair Climb
COT:
Prayers for our kids heading back to school

Tags: olympus, Obadiah, Doodles, Norm, Toolbox, Pop Fly, NOAA, Sunny