Category: Uncategorized

Date: 2025-04-30
AO: potomac-rising
Q: RA
PAX: Tiger Lilly, FIFA (F3 The Capital), Tom Cox, Groundskeeper, Baguette, Promoter, William Savage, ShamWow FNGs: None
COUNT: 9
WARMUP:
Torso Twists – 20 IC
Windmills – 20 IC
Merkins – 20 IC
Mountain climbers – 20 IC
Side straddle hops – 20 IC

THE THANG:
Partner up, one does exercise with coupons while other does the cardio circuit. After both have done each, move to next set.

Cardio: mosey around the court
Exercise: curl
Exercise: overhead press

Cardio: farmer’s carry (1 or 2 coupons, can modify)
Exercise: skull crusher
Exercise: taint-scrapers

Cardio: speedwalk across the court
Exercise: bent-over rows (L)
Exercise: bent-over rows (R)

Mosey around the school

Repeat the circuit

MARY:
Dying Cockroaches – 20 IC
Dying fish (supermans) – 20 IC
Repeat, laddering down by 5

ANNOUNCEMENTS:
Note convergence on June 7

COT:
In June I’ll be moving to Ann Arbor, Michigan. Same daytime job but will be leading a ministry effort at University of Michigan. Prayers appreciated!

Tags: potomac-rising, Tiger Lilly, FIFA (F3 The Capital), Tom Cox, Groundskeeper, Baguette, Promoter, William Savage, ShamWow

Date: 2025-04-30
AO: horizon-ao
Q: SPINAL TAP
PAX: 3 mile, Kodiak, Purple Rain
FNGs: None
COUNT: 4

WARMUP: Abe Vigoda, hill Billies, Tai Fighters, Willie Mays Hayes, Tennessee Rocking chair, worlds greatest stretch
THE THANG: wide merkin, bobby Hurley, toy soldier, merkins, WW1 situp, Burpees, Bear crawl, crawl bear, offset merkins, dips, round the world merkins, squats, curtsey squats MARY: THUNDERSTRUCK
ANNOUNCEMENTS: ask Kodiak
COT: May Day

Tags: horizon-ao, 3 mile, Kodiak, Purple Rain

Date: 2025-04-30
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
2x 20 yd typewriter – side bear crawl 20yds (every 5yds do merkin)

4x – 30 second wall stand then 10 jump squats

4x 50yd mosey to 50 yd sprint – 10 merkins

Pyramid sets of 10, 15, 20, 15 & 10 of
Thruster, curls & abs
MARY:
Box cutters, American Hammers, lemon squeezes (12 reps each) ANNOUNCEMENTS:
COT:

Tags: theaerie, Trifecta

Date: 2025-04-29
AO: atlantis
Q: Hammerhead , O’Captain
PAX: MacGruber – F3 Southsid3, Infinity, Forceps, Hammer, Hammerhead FNGs: None
COUNT: 7
WARMUP:
GMs (Good mornings)
DQ (windmills)
Imperial Walkers
Runners World Routine 1- 30s of Highknees–2- 30s of Buttkickers– 3- 30s of Jump in place
Fwd/Rev Shuffle Tap Tap from 3 pt stance
THE THANG: Mosey and Fartlek Run – Dips–Derkins–Erkins–CrunchyFrogs–Flutterkicks–6inHold–AirSquats–FwdLunge–RevLunge–Derkins–Merkins–Erkins–*Burpees–*BasicBurpees–*StairHops–BearCrawl-(*Repeat) MARY: LowPlank-HighPlank-MtnClimberVariations
ANNOUNCEMENTS: “Murph” Saturday 5.24 at GMU Track…F3-#TheCapital Anniversary Convergence and Saturday 6.6 “Hye Hye’s Impossible” (fundraising campaign)
COT: Men of Exellence…this is the version of ourselves that we want to be, for our families, for our circles of influence, and for greater society. LEAD ON!

Tags: atlantis, MacGruber – F3 Southsid3, Infinity, Forceps, Hammer, Hammerhead

Date: 2025-04-23
AO: compound
Q: Poe
PAX: Big Bird, Roddick, Monk, Hightower, Skidoos, Popeyes, Sunny FNGs: None
COUNT: 8
WARMUP: SSH, LBAC, IW, Michael Phelps, Cherry Pickers, WMH, down dog, WGS, up dog

THE THANG: 2 rounds of 15 tabata exercises, 45 seconds work, 15 seconds rest

1. coupon squats, 2. curls, 3. OH press, 4. American hammers, 5. step ups, 6. deadlifts, 7. merkins, 8. jump squats, 9. coupon swings, 10. mountain climbers, 11. burpee over block, 12. single arm row, 13. other arm row, 14. OH march, 15. wall sit coupon press

MARY: big boys, side plank dips, flutter kicks

ANNOUNCEMENTS: 2nd F on 24th, murph on Memorial Day, convergence on June 7

COT: 1 minute silent meditation

Tags: compound, Big Bird, Roddick, Monk, Hightower, Skidoos, Popeyes, Sunny