Category: Uncategorized

Date: 2025-03-26
AO: thefarm
Q: Sparky_The Farm
PAX: Firehead, Running Man, Pad Thai
FNGs: None
COUNT: 4
WARMUP: ssh, beet pickers, wmh, arm circles, neck rolls
THE THANG:
Tabatha
Summo Squats
Incline pushups
Glute bridges
Side lunges
Slow T Claps
Single leg squats for balance
Raise the roof
Luge hold

MARY: na
ANNOUNCEMENTS:
Pad Thai has Friday A

COT: Q got diagnosed with something that will affect his mobility, eventually. We all need to work on our health as we can’t reverse aging. Stay strong. Stay with each other.

Tags: thefarm, Firehead, Running Man, Pad Thai

Date: 2025-03-26
AO: ao-the-bullpen
Q: Peloton
PAX: Crystal, Peloton, Green Bean (for GA)
FNGs: None
COUNT: 3
WARMUP:
– Mosey to field one
– 2 burpees
– SSH
– 2 burpees
– LBAC fed
– LBAC bkwd
– Seal Claps
– OH Claps
– Pretzels
– Grass Grabber
– Willy Mays Hayes
– 2 burpees
THE THANG:
– Lunge walk from home plate to right field foul pole
– 10 squats
– Mosey warning track to left field fowl pole
– 10 squats
– Reverse lunge to home plate
– Mosey to field 2
– Bear crawl from home plate to right field foul pole
– 10 squats
– Mosey warning track to left field fowl pole
– 10 squats
– Crawl bear to home plate
– Mosey to field 3
– Penetration step from home plate to right field foul pole
– 10 squats
– Mosey warning track to left field fowl pole
– 10 squats
– Mosey to 3rd base
– Penetration step to home plate
– Mosey to field flag

MARY:
– 5 rounds of Captain Thors

ANNOUNCEMENTS:
– Crystal VQ at thefarm on Monday!!

COT:
Edgar Guest Poem – Keep Going

When things go wrong, as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must—but don’t you quit.

Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up, though the pace seems slow—
You may succeed with another blow.

Often the goal is nearer than
It seems to a faint and faltering man,
Often the struggler has given up
When he might have captured the victor’s cup,
And he learned too late, when the night slipped down,
How close he was to the golden crown.

Success is failure turned inside out—
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems afar;
So stick to the fight when you’re hardest hit—
It’s when things seem worst that you mustn’t quit.

Our guest PAX closed us out in prayer.

Tags: ao-the-bullpen, Crystal, Peloton, Green Bean (for GA)

Date: 2025-03-26
AO: thepatriot
Q: Gherkin
PAX: Skymiles, LaForge, Bob the Builder, Walker, Trademark, Coconuts, CableGuy, Rim Fire, Boardwalk, Shake ‘n’ Bake, Tea Party, Wedding Singer, Lazlo, Strange Brew, Fiddler FNGs: None
COUNT: 16
Today is create your own holiday day, so YHC decided today is National Zombie Apocalypse Training Day. Fortunately Strange Brew and Boardwalk were up to the task and are prepared to save all of us from an upcoming Zombie Apocalypse.

WARM UP
SSH, Imperial Walkers
Hillbillies,Elwoods, Arm Circles,Cherry Picker, WMH
Downdog, World’s Greatest stretch

THE THANG
Line up on goal line with coupons

Zombie Apocalypse
• Murder Bunny to the 5 yard line and perform 10 reps of the exercises below. • Once exercises are complete, murder bunny to the 10 yard line and repeat.
• HOWEVER, when a Zombie Apocalypse occurs, perform the announced exercise and then start the exercise you were doing at 1.
• If someone reaches the other goal line before time is up, we are saved from the Zombie Apocalypse. Merkins, Bobby Hurleys, WW1s, Thrusters

Overall it took 21 rounds of fending off Zombies before Strange Brew and Boardwalk reached the far goal line and saved everyone.

MARY
Flutter Kicks, LBCs

ANNOUNCEMENTS
• Announcements channel
• Nano is passing the Nantan responsibly to Legacy
• Convergence is coming in June

COT
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s all volunteer and 100% peer led. The F3 model doesn’t work without HIMs stepping up to lead. One very important leadership role is the site Q. I want to recognize and thank Strange Brew for being the site Q for the Patriot. He’s a constant presence with over 120 posts here last year, encouraging PAXs to step up and Q, checking in on guys on IR and being supportive overall. We need more leaders at F3 like Strange Brew.

Tags: thepatriot, Skymiles, LaForge, Bob the Builder, Walker, Trademark, Coconuts, CableGuy, Rim Fire, Boardwalk, Shake ‘n’ Bake, Tea Party, Wedding Singer, Lazlo, Strange Brew, Fiddler

Date: 2025-03-26
AO: horizon-ao
Q: Purple Rain
PAX: Kodiak, vplaxico
FNGs: None
COUNT: 3
WARMUP:
– willie mays hays
– Cherry pickers
– Imperial walkers
– Hill billy
– Little bitty arm
– Side straddle hop
– Downward dog
– Upward dog
– World’s greatest stretch
THE THANG:
Ran the neighborhood, stopped at each street named for a college that didn’t make March Madness this year. Marshall University
– Merkens
– Bobby hurleys

Ohio University;

– Squats (quads)
– Dips (arms)

University of Virginia

– Calf Raise (calf)

Franklin University;
Plank punch (core)

University of Massachusetts;
– Copperhead Squats (quads)
– Plank jack (core/legs)

Rhode Island University;
Seal clap (rest)

MARY: sprint
ANNOUNCEMENTS: none
COT: today is National Purple Day, March 26; wear purple to Increase awareness of epilepsy

Tags: horizon-ao, Kodiak, vplaxico

Date: 2025-03-25
AO: freestate
Q: Horshack
PAX: Deagle, Pigeon, Bachelor, F3 Scabby, Bluto, Mark Michael, Andrew Churchill FNGs: None
COUNT: 8
WARMUP:
• SSH x 25 IC
• Chinooks x 12 IC forward and reverse / narrow and wide
• Swing Billies x 12 IC
• Alarm Clocks x 12
• Windmills x 12 IC
• Two laps with karaoke on the sides
• Learning to Phelps x 12 IC
• Walkout Cobra-Kai x 5
• Cherry Pickers x 12 IC
1. THE THANG:
2. Playground of Pain x 3 rounds
3. 1. Bear Crawler sets the pace
4. Decline merkins
5. 2. Squats
6. 3. Dips
7. 4. Step Ups
8. 5. Pull Ups
Between Rounds
1. Jacobs Ladder 5-4-3-2-1
MARY:
• Box Cutters x 12 Each Way IC
• Leg Lift Rosalitas x 12 IC
• Plank-o-rama IC x 12-12-12-12-12
• Flutters x 12 IC long & slow / 12x IC short and fast
– Stretch-o-rama

ANNOUNCEMENTS:
– Appalachian Trail – Roanoke Section Hike – April 25-28
– Looking for a chance to push yourself and experience some fellowship in the backcountry? – Dates: Weekend of April 25th – April 27th
– Duration: 3 Days (Friday–Sunday)
– Mileage: Approx. 40 miles
– Prep & Planning: See the backpacking channel in Slack
– Point of Contact: Rambler or Citrus
– If you’re interested in hitting the trail, now’s the time! Reach out and lock in your spot.

COT:
– Springtime Renewal – clearing away the old and making room for the new
– One of the areas where we can make room is by getting rid of things making us upset in our lives, things that piss us off and consume our emotional and mental energy
– One popular approach is to look at the 3 major sources of upset – some think these are the only sources of frustration or disappointment: – An unmet expectation – something we expect to happen, and it hasn’t
– A thwarted intention – something we intend to do or that we’ve committed ourselves to doing, like a personal goal, and our plans for accomplishing it aren’t going the way we intended, they’ve been blocked or interfered with
– An undelivered communication – some message you need or want to share to someone or multiple people, but that you’ve withheld – Do an inventory of what’s making you upset and which source it comes from.
– Realize you’re in control of each of these sources of upset – what you expect, intend, and communicate are all in your control

Tags: freestate, Deagle, Pigeon, Bachelor, F3 Scabby, Bluto, Mark Michael, Andrew Churchill