Category: Uncategorized

DATE: 2022-01-07
AO: Atlantis
Q: Bratwurst
PAX: Hammerhead, Rogue
FNGs: None
COUNT: 3
WARMUP: Mozied down the boardwalk towards the baseball stadium to get out of the snow. Side straddle hops, Don Quixotes, Air squats.
THE THANG: Took turns running around a block. While a runner was out, the other two PAX were doing eighty-rep cumulative exercises focusing on abs and legs:

Forward lunges
Big boy crunches
Air Squats
4-count Flutter Kicks
(1 more leg workout I can’t remember)
4-count American Hammers
Calf Raises
4-count Candle Wicks

Followed by 30-second wall sits with 10-count in between until each PAX had run the block one more time.

COT: Despite cold weather, cold wind, snow, ice, and slippery boardwalk conditions, we still went out and did our workout. Even when something seems impossible at least make an attempt and you may be surprised by the results.

DATE: 2022-01-07
AO: Sparta
Q: Lightyear
PAX: Bluegrass, Rambler
FNGs: None
COUNT: 3
WARMUP: SSH, Wiley Maze Haze, Mosey
THE THANG: TABATA BOMBS (Burpees, Overhead Clap, Merkins, Big Boys, and Squats). Round 1 – 30 seconds on 10 seconds off, Mosey and then each pax picked a Mary workout. Round 2- 40 seconds on 15 seconds off, mosey and then each pax picked a mary workout. Round 3 – 45 seconds on 15 seconds off, mosey and then each pax picked a Mary workout. Round 4 – 60 seconds on 20 seconds off, mosey. MARY: integrated throughout the thang
ANNOUNCEMENTS: Feb 19 The Arc
COT: “Better to be a warrior in a garden than a gardener in war”

DATE: 2022-01-06
AO: Virtual
Q: PAXminer
PAX: 2 percent, Infinity
FNGs: None
COUNT: 2
Backblast: I’ll take M’s for 11
Date: 01/06/22
AO: Zoomanji
PAX: @Joe Kelly, @Pedro (SGF MO), @Chief – (Burlington) @Infinity (The Capital) , @thin mints(Pittsburgh), @Speedo (F3 Northwest HWY – Weasel Shaker) @2 percent @Abacus (F3 PGH) FNGs: 0
Q: @Abacus (F3 PGH)
Total: 8
Conditions: Climate controlled

Warm-Up:
Don Quixote x 15 IC
Arm across body
Michael Phelps
LCR (left, center, right leg stretch)
Calf Stretch
SSH x 20 IC

The Thang:
11’s
Round 1: Monkey Humpers/ Mountain Climbers
Round 2: Motivator/Merkins
Round 3: Manatees/ Marionettes
Round 4: MCMOM (Mom called in the middle of Merkins)/ MCMOMC (Mom called in the middle of mountain climbers)

*Q’s note: When you are in F3 a few years, you can start making stuff up. Round 4 was exactly that.

MCMOM (Mom called in the middle of Merkins) = Half merkin, put left hand to ear as if to answer a call from Mom, Half merkin, put right hand to ear as if to answer a call from Mom

MCMOMC (Mom called in the middle of mountain climbers) = Mountain Climber, put left hand to ear as if to answer a call from Mom, Mountain Climber, put right hand to ear as if to answer a call from Mom

Mary:
Mixed into beatdown

TAPS:
Prayers for all those affected by Covid.
Prayers for Full House’s family.
Prayers for the Larson family
Prayers for @Joe Kelly

DATE: 2022-01-06
AO: Highlands
Q: Booking
PAX: Toolbox, Trolley
FNGs: Brexit
COUNT: 4
WARMUP: SSH, Imperial Walkers, Arm Circles, Cherry Pickers, Willie Mays Hayes
THE THANG: Mosey to garage, sprint up two levels to 3 stations. Rotate 6x between stations. Station 1 variety of exercises (dirty dog, mule kick, Nolan Ryans, calf raises, monkey humpers, etc), Station 2 various ab exercises, Station 3 various versions of merkins. After 6 rounds we proceeded to run bw parking space lines touching each line. Finally we did a series of bear crawls followed by 5 merkins at every other parking spot. We concluded with the same interval but performed duck walk and 10 body weight squats MARY: penguin taps, LBC, flutter kicks, toy soldiers
ANNOUNCEMENTS: Ruck coming up, blood drive at Trolley’s church in late January
COT: Run you own race… don’t spend time comparing yourself to others. We all have unique gifts and talents. Seek to better yourself based on your own narrative not others’

DATE: 2022-01-06
AO: Mountvernon
Q: Winklevoss
PAX: Fonda
FNGs: Miller Time, Woodshop, Bus Stop, Ultimate Warrior, Churchill COUNT: 7
WARMUP: Track was not usable today (no Stairway – denied!) so we did the official #MountVernon warmup – 2 laps, 20 IC SSH, IW, Don Quixote, Windmill.

THE WORKOUT: parking lot shuttle runs

– 6 hold plank while 1 carries ruck overhead down & back & does 5 squats. Go down the line alternating plank with Al Gore (squat hold).
– Repeat swapping in suitcase carry/overhead press & mountain climber/LBCs for exercises and go down the line – lunge down, bearcrawl halfway back, duck walk
– 15 monkey humper + 3 shuttle runs
– 15 push ups, run, 15 push ups, 15 hindu squats, run back
– 25 IC Ozzy Osbourne + 25 seal clap + final 20 pushups to make 50

MARY: one time around the circle – seated rows, bicycle, leg-arm extensions, protractor, ronaldos, these (ankle taps). 2 lap cool down

ANNOUNCEMENTS: Miller Time was kind enough to bring back 40 lbs of Wisconsin mozzarella cheese bricks to share. I’ve got 4 lbs chillin in my fridge right now for make-your-own-pizza-Friday
COT: usual parking lot banter – snow days, kids not in school, hybrid work schedules, cheese