Category: Uncategorized

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thefarm Out and back

Date: 2025-11-17
AO: thefarm
Q: Running Man
PAX: Firehead, Moonshine, Squatter, Gus, Trilogy, Full Nelson visiting from central Virginia FNGs: None
COUNT: 7

WARMUP
Beet pickers
Don quixotes
Willy Mays Hayes
Arm circles
SSH

THE THANG
5 burpees
Bear crawl 1/4 of the field
5 burpees
10 reverse lunges
Bear crawl 1/2 of the field
5 burpees
10 reverse lunges
15 merkins
Bear crawl 3/4 of the field
5 burpees
10 reverse lunges
15 merkins
20 plank jacks
Bear crawl end of the field
5 burpees
10 reverse lunges
15 merkins
20 plank jacks
25 squats
Bear crawl to 3/4 of the field
5 burpees
10 reverse merkins
15 merkins
20 plank jacks
Bear crawl to 1/2 field
5 burpees
10 reverse merkins
15 merkins
Bear crawl to 1/4 field
5 burpees
10 reverse merkins
Bear crawl to beginning
5 Bonnie Blairs
Walking lunge 1/4 of the field
5 Bonnie Blairs
10 no surrenders
Walking lunge 1/2 of the field
5 Bonnie Blairs
10 no surrenders
15 Grady corns

MARY
flutter kicks
American hammers
Box cutters
Side crunches

COT
Stop procrastinating doing what’s the most important. One strategy is The Pomodoro Technique. Break your task into 25-minute intervals followed by short breaks. Whatever works for you.

Tags: thefarm, Firehead, Moonshine, Squatter, Gus, Trilogy, Full Nelson visiting from central Virginia

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thepatriot California Dreaming

Date: 2025-11-17
AO: thepatriot
Q: Rim Fire
PAX: Bone, Wedding Singer, Hops, Prestige, Piano Man, Couch Potato, Fiddler, Bob the Builder, SAAS, Memento, Smokey FNGs: None
COUNT: 12
WARMUP: SSH, penalty burpee, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC THE THANG:
5 minute EMOM rounds

Round 1:
15 overhead press
15 curls
15 low rows
15 coupon merkins (each arm)

Coupon carry to opposite goal line

Round 2:
15 coupon squats
15 coupon lunges (2 is 1)
15 WWIII
15 American hammers (2 is 1)

Coupon carry to opposite 25

Round 3:
15 burpees
15 mountain climbers IC
15 plank jacks IC
15 imperial squat walkers

Coupon ruck up and down the home stands

MARY: PAX choice of flutters, Freddie Mercury, donkey kicks, dirty dogs, merkins, Nolan Ryan, WWI, WWII, Air Force merkins, toy soldiers, and LBCs ANNOUNCEMENTS: Boneathon in May
COT: The inspiration for this workout came from being downrange in Santa Barbara and working out at an AO there. Take advantage of the fact that F3 is a national organization, and try to work out when you’re traveling. It keeps you on track and also can provide some creative additions to our workouts back here at home.

Tags: thepatriot, Bone, Wedding Singer, Hops, Prestige, Piano Man, Couch Potato, Fiddler, Bob the Builder, SAAS, Memento, Smokey

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hamilton Mt. Booking

Date: 2025-11-17
AO: hamilton
Q: Booking
PAX: Legacy, Gherkin, Sloop, Popeye, Hobbyhorse, Jag, Hard Knox, Goldfish FNGs: None
COUNT: 9

WARMUP: SSH, IW, HB, MP, LBAC, WM, CP, WMH, DD, WGS, CC
THE THANG:
10 OH Press — backwards run to opposite goal— 10 burpees— forward run back to goal 20 curls- backwards run to opposite goal — 20 merkins— forward run back to goal
30 low rows—- backward run to opposite goal-30 shoulder taps – forward run to goal
40 coupon squats- backwards run to opposite goal— 40 big bois— forward run to goal 50 coupon calf raises — backward run to goal 50 SSH in cadence— forward run
Come down the pyramid with 40, 30, 20, 10 of the above but just forward running both ways
MARY: flutters, LBC, penguin crunches, Freddy mercuries, dirty dog, donkey kicks
ANNOUNCEMENTS: football at compound 12/6, Charlie Brown Christmas at ignite Wednesday
COT: take stock of your accomplishments and where you fell short in 2025.. take credit for partial goals met and modify where necessary to finish 2025 strong

Tags: hamilton, Legacy, Gherkin, Sloop, Popeye, Hobbyhorse, Jag, Hard Knox, Goldfish