Category: Uncategorized

Date: 2025-05-14
AO: thepatriot
Q: Boardwalk
PAX: CableGuy, Lucius, Bone, citrus, Shake ‘n’ Bake, Strange Brew, Summit, LaForge, Enron, Fiddler, Prestige, Lazlo, Groundhog, Rim Fire, Bob the Builder, Wedding Singer, @cashapp FNGs: None
COUNT: 18
WARMUP: SSH, HB, WM, AC, RVE, DD, WG, CK, fellowship lap

THE THANG:

Line up on sideline with coupons in center of field:

Set 1: Lunge walk to coupon; 10 cadence toe taps; mosey to side line; 5 burpees; mosey to coupon; 10 cadence toe taps; lunge walk to side line; 5 burpees

Set 2: Repeat Set 1 + Bear crawl to coupon; 10 Durkens; mosey to side line; 5 burpees; mosey to coupon; 10 Durkens; bear crawl to side line; 5 burpees

Set 3: Repeat Set 1 + Repeat Set 2 + Space invader right to coupon; 10 cadence WW3s; mosey to side line; 5 burpees; mosey to coupon; 10 cadence WW3s; space invader left to side line; 5 burpees

Set 4: Repeat Set 1 + Repeat Set 2 + Repeat Set 3 + Crab walk to coupon; 10 Blockees; mosey to side line; 5 burpees; mosey to coupon; 10 Blockees ; crab walk to side line

MARY: DD; CK; BS

ANNOUNCEMENTS: Check the channels for the Murph; Covergence; and Bonathon

COT: Q shared a story of pride (and stress) in watching his 2.0’s dedication and perseverance pay off.

Tags: thepatriot, CableGuy, Lucius, Bone, citrus, Shake ‘n’ Bake, Strange Brew, Summit, LaForge, Enron, Fiddler, Prestige, Lazlo, Groundhog, Rim Fire, Bob the Builder, Wedding Singer, @cashapp

Date: 2025-05-13
AO: thegeneral
Q: Legacy
PAX: Lazlo, citrus, DoorDash, Offsides, Robo, Hobbyhorse, Trademark, Hard Knox, bogey, Kanary FNGs: None
COUNT: 11
Some of the PAX did the inaugural tg10 challenge
WARMUP: SSH, Imp Walker, Hill Billy, Michael Phelps, Cherry Picker, Moroccan Night Club, Willy Mayes Hayes, Downward Dog, WGS, D-i-t-D (Kobra Kai)
THE THANG: Start with some Hamiltons: bear crawl to the 20, run backwards to the 50, sprint it out, X2, then to the wall next ot the track for about 6 rounds of declining reverse lunges, starting at 20, and then going to 19, 18, 17, interspersed with :30 second wall sits; it was sprinkling at this time, but it cleared up, then back to the field for an 11 consisting of WWII sit ups and merkins, then to the goal line for a series of travels from goal line to goal line, stopping at the 50 travelling in various forms, such as skipping, high knees, carrioca, and at every stop doing burpees, in the number of 1, 2, 3, 4, 5, 4, 3, 2, 1, then two fellowship laps MARY: 20 LBCs
ANNOUNCEMENTS: See announcements 3 consecutive weeks of CSAUPs coming up, memorial-murph-wod boneathon convergence
COT: What a great organization! Every single time you come out, it is a great time. YHC is not taking anything for granted and appreciates having F3 in his life.

Tags: thegeneral, Lazlo, citrus, DoorDash, Offsides, Robo, Hobbyhorse, Trademark, Hard Knox, bogey, Kanary

Date: 2025-05-13
AO: atlantis
Q: Hammerhead
PAX: Hammer, O’Captain
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops – Don Quixotes – Cherry Pickers – Good Mornings – Carolina Dry Docks in combo w/Down Dog Knee Sweepers

THE THANG:
5 rounds of Murph Prep–
Ea Round:
LAP (+1 ea Round) Mosey
15 assisted/modified Pullups
25 Merkins
35 Air Squats

Finish Out (back at Village Green):
25 Air Squats
25 Merkins
25 Air Squats

Totals:
75 a/m PUs
150 Merkins
225 Air Squats

MARY: Outta Time!

ANNOUNCEMENTS:
Memorial Murph Challenge coming on Sat. May 24th (0530). F3 The Capital Anniversary Convergence Sat. 6/7 at Teddy Roos Island (0600).

COT: Reflect on your recent accomplishments • Try new things • The power of affirmation • Dream and Set Goals Spend some time taking stock of yourself- your life, your choices. How do you spend your valuable free time. Is it spent in ways that are fulfilling?

Tags: atlantis, Hammer, O’Captain

Date: 2025-05-13
AO: delphi
Q: Yard Sale
PAX: Crop Duster, Rocket, Atlas, Happy Feet, Cold Caller
FNGs: 2 Happy Feet, Cold Caller
COUNT: 6
WARMUP: Yes.
THE THANG:
Part 1)
10 Factorial:
Blockies, Side to Side Merkins on Block (IC), and Jog to end of parking lot and back.

Part 2)
Bear Crawl to end of parking lot.
5 Factorial:
Hand Release Merkins, Shoulder Taps (IC).

MARY: 20 Reps IC each of Heels to Heaven, LBCs, and Penguin Heel Taps.

ANNOUNCEMENTS: Convergence, Murph, Manly Book Challenge, Atlas takes over 3rdf for our side

COT: Shared a story about my neighbor, Ronnie, whom I did not know very well, other than his friendly greeting of ‘Hey Hey, it’s a beautiful day’. Ronnie went to visit family out of state, and passed away in his car after a trip to the store.

I am thankful for my time of existence to have been during the same time as you all. I encourage us all to get share our stories, get to know each other, and learn each other’s stories. For we do not know what tomorrow may bring.

Tags: delphi, Crop Duster, Rocket, Atlas, Happy Feet, Cold Caller

Date: 2025-05-10
AO: balls-of-fury
Q: Popeyes
PAX: Klinger, SPINAL TAP, Magoo, Sunny
FNGs: None
COUNT: 5
WARMUP: quick review of the rules for the newbies
THE THANG: 1 on 1 and 2 on 1 (timer to 7), then 2 on 2
MARY: laughing worked out the abs
ANNOUNCEMENTS: don’t get injured
COT: come one, come all to pickleball

Tags: balls-of-fury, Klinger, SPINAL TAP, Magoo, Sunny