Category: Uncategorized

Date: 2025-06-10
AO: thegeneral
Q: Robo
PAX: Trademark, Summit, DoorDash, bogey, Goldfish, Enron, Hobbyhorse, Lazlo, citrus, Spud, Jenner, Gherkin, Canary FNGs: None
COUNT: 14
WARMUP: SSH, Imp Walker, Hillbillies, M Phelps, LBAC, RVE, WMH, Down Dog, WGS THE THANG: Run to 50
Carioca to opp goal
10 Merkins
10 LBC
(Carioca is a form of Samba, and residents of Rio are called Cariocas)

Dora: Goal line 100 OH Coupon press, 100 coupon curls, 200 LBC, with runs to 50 and back.

11’s: Goal line 10 Merkins
Carry Coupon to 50, and 1 Blockee; leave Coupon at 50 and continue on. Last lap bring coupons home.

There might have been more but for a slight delay getting over the fence with the gear.

MARY: Dirty dogs and donkey kicks.

ANNOUNCEMENTS: No memory but see channel.

COT: it was YHC’s 1 year F3-versary and shared a few memories of early days. A favorite thought is : When the student is ready, a teacher will appear. YHC would not have been able to “F3” in 2022/23, but was ready in 2024, and F3 appeared. Possibly not profound but seems to fit.

Tags: thegeneral, Trademark, Summit, DoorDash, bogey, Goldfish, Enron, Hobbyhorse, Lazlo, citrus, Spud, Jenner, Gherkin, Canary

Date: 2025-06-10
AO: delphi
Q: Rocket
PAX: Nano, Pop Fly, Atlas, K-Pop, NOAA, Peanuts, Toolbox
FNGs: None
COUNT: 8
WARMUP: Mosey and the typical stuff (side straddle hop, Michael Phelps, cherry picker, Willie Mays Hayes, worlds greatest stretch, cobra Kai) THE THANG: Pull” the frisbee
Everybody sprints until the frisbee lands.
Every 10 yards you complete = reduction in reps for exercises Stop and do your calisthenics
Mosey to end line and repeat

Merkins – 50 (-5 for every 10 yards run)
Big Boys – 50 (-5 for every 10 yards run)
Squats – 50 (-5)
Carolina dry docks – 50 (-5)
Flutter kicks – 50 (-5) 4 count
Lunges – 50 (-5) L/R = 1
Diamond merkins – 50 (-5)
LBC – 50 (-5)
Monkey humpers – 50 (-5) on the down
Burpees – 50 (-5)

Played some ultimate

MARY: stretch what you need

ANNOUNCEMENTS: K-Pop going away bash on 19 June

COT: advocate for yourself and your family members

Tags: delphi, Nano, Pop Fly, Atlas, K-Pop, NOAA, Peanuts, Toolbox

Date: 2025-06-10
AO: freestate
Q: Dungeon Master
PAX: Cannoli, CashOnly, Dungeon Master, F3 Scabby, Horshack, Pigeon FNGs: None
COUNT: 6
WARMUP:
• SSH x20 IC
• other warm-ups
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x30, x25, x20
• Skull crushers x15, x12, x10
• Squats with coupon x20, x15, x15
• Romanian deadlifts x15, x12, x10
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (4 sets)
• Chin-ups x5, x5, x5
• Step-ups as many as you can
• Merkins x20, x15, x12
• Lunges (forward, backward, forward x20, x18, x16
• mosey
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Plank-o-rama
• Mermaid crunches
• Downward dog
• reverse crunches
• American hammer

ANNOUNCEMENTS:
• Yoga Saturday June 14

COT: Make small acts of love count. Negative behaviors outweigh positives at least 5:1

Tags: freestate, Cannoli, CashOnly, Dungeon Master, F3 Scabby, Horshack, Pigeon

Date: 2025-06-09
AO: thefarm
Q: Trilogy
PAX: Pad Thai, Infinity, Running Man, Moonshine, Firehead
FNGs: None
COUNT: 6
WARMUP:
Arm Circles
Willy Mays Hayes
Michael Phelps
Don Quixotes
Beet pickers
Mosey around the fields
THE THANG:
SSH
Squats with Calf raises
Dirty Dog
Merkin
Bird Dog (aka Dog Pointer)
T-Clap
Dips
Lunge Worm to center of field
Mosey back

SSH
Squats with Calf raises
Dirty Dog
Merkin
Bird Dog
T-Clap
Dips
Walking Lunges to center
Bear Crawl back

REPEAT second round

MARY:
X-Factor
Side Crunches
Penguin Crunches
Rosalitas
American Hammer
ANNOUNCEMENTS:
Pad Thai move Saturday – HC in thread
COT:
Spending time with my adult 2.0 (and his 2.0) has opened me as the parent to being a learner instead of the teacher – and we are both better for it.

Tags: thefarm, Pad Thai, Infinity, Running Man, Moonshine, Firehead

Date: 2025-06-09
AO: acropolis
Q: Doodles
PAX: Rambler, Hightower, Monk, NOAA, Crop Duster
FNGs: None
COUNT: 6
Warm up
SSHs
Down dog
Cobra
Imperial walkers
Cherry twists
Sciatica stretches in cadence
Warm up Mosey around field

The Thang
At goal line and count up
Smurf Jack’s
Barry Sanders (side shuffles to 5 yd line and back)

Then sprint 50 (50 was too easy so in third trip we did 100 yds- 50 sprint/50 mosey)

At other side perform the following:
counting down
Mike Tyson’s
WW2s
back to goal line

Mary
Flutters
Pickle pointers

Announcements
Sign up to Q as summer attendance gets lighter

COT
Reflected for 2 min and prayed over the week.

Tags: acropolis, Rambler, Hightower, Monk, NOAA, Crop Duster