Category: Uncategorized

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ao-the-bullpen Ending February Stronger

Date: 2025-02-28
AO: ao-the-bullpen
Q: Peloton
PAX: Hostess, Spartan, Trolley, Peloton
FNGs: None
COUNT: 4
WARMUP:
– 22 SSH
– 5 Burpees
– 22 SSH
– 4 Burpees
– 22 SSH
– 3 Burpees
– 22 SSH
– 2 Burpees
– 22 SSH
– 1 Burpee
– Stretch OYO

THE THANG:
Set up 4 cones 10 yards apart
– Perform 10 count of exercise
– Mosey out and back to first cone
– Perform 20 count of exercise
– Mosey out and back to first cone
– Perform 30 count of exercise
– Mosey out and back to first cone
– Perform 40 count of exercise
– Mosey out and back to first cone

Exercise list (from PAX)
– Overhead Press
– Coupon Squats
– Taint Scrapers (kettlebells)
– Curls
– BBSU
– Mountain Climbers (4 count)

MARY:
– 9 SSH
– 1 Burpee
– 7 SSH
– 3 Burpees
– 5 SSH
– 5 Burpees

ANNOUNCEMENTS:
– ARC is Saturday! arc_2025
– Volleyball charity event for the next two sundays https://f3thecapital.slack.com/archives/D07LBKP1FGQ/p1740743237794519 hit up Spartan for more info!

COT:
– shared what was in my head and heart.
– Ended with a prayer to the Holy Spirit

Tags: ao-the-bullpen, Hostess, Spartan, Trolley, Peloton

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thefarm Full body workout

Date: 2025-02-28
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Firehead, Lumbergh, Sparky_The Farm FNGs: None
COUNT: 6
WARMUP:
SSHs
Michael Phelps
Don Quijotes
Willy Mays Hayes
Imperial Walkers
Mosey

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers
Rockettes

Mosey

Derkins
Dips
Step Ups
Erkins

Mosey

Squats
Peter Parkers
Forward Lunges
Calf raises

Burpees

MARY:
Freddy Mercury
LBCs
Flutter Kicks
Glute Bridges
Plank Hold

ANNOUNCEMENTS:
Ruck on Saturday 700
Qs for next week Infinity, Lumbergh, Running Man

COT:
During the pandemic our house became a classroom, lots of clutter accumulated and for a time it just became the new normal. This year my family and I have been doing a lot of uncluttering, cleaning and home improvements and I have noticed a significant improvement in my stress levels when I am at home, feeling a lot more relaxed and rejuvenated from being in my clean/organized living space.

Tags: thefarm, Infinity, Matthew – Running Man, Firehead, Lumbergh, Sparky_The Farm

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theaerie Bearly Adorabled

Date: 2025-02-28
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Trifecta, Chasqui
FNGs: None
COUNT: 5
WARMUP:

– SSH
– Mountain Climbers
– Willie Mays Hayes

THE THANG:

Dora 1:

– 100 glute bridges
– 200 Bent over rows
– 300 LBCs

Field glory lap!

Dora 2:

– 100 goblet squats
– 200 pull throughs

MARY:

– Flutter kicks
– Penguin taps
– Big boi situps

ANNOUNCEMENTS:

ARC tomorrow!
Vote for your preferred SLT time

COT:

for God gave us a spirit not of fear but of power and love and self-control.

2 Timothy 1:7

Tags: theaerie, Lonestar, Stewie, Trifecta, Chasqui

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thepatriot Coupon Free Field Day

Date: 2025-02-28
AO: thepatriot
Q: bogey
PAX: Strange Brew, Boardwalk, Jag, Lucius, Trademark, Memento, Rim Fire, Smokey, Enron, Overthrow, Fiddler, Walker, Bob the Builder FNGs: None
COUNT: 14
WARMUP: penalty burpees, SSH, MPs, IWs, HBs, MNCs, CPs, WMH, penalty burpees, DDog, KobraKai

THE THANG: Note: TT=Tick Tock
100yd mosey, 50 air presses, return mosey
90yd backpedal, 50 T-merkins IC TT, return bp
80yd karaoke, 50 LBCs, return karaoke
70yd butt kickers, 50 shoulder taps IC, return bk
60yd hi knees, 50 flutter kicks IC, return hk
50yd bear crawl, 50 calf raises, return bc
40yd forward lunge, 50 squats TT, return fl
30yd reverse lunge, 50 merkins TT, return mosey
20yd broad jump, 50 mtn climbers TT, return mosey
10yd crawl bear, All PAX TT burpee x 2 rounds

MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward, 1x 10-ct
20x IC LBACs reverse, 2x 10-ct
20x IC seal claps, 3x 10-ct
20x IC overhead claps, 4x 10-ct
RECOVER

ANNOUNCEMENTS: ARC

COT: YHC noted the uncertainty and distress among our PAX and broader community in light of workforce disruptions. YHC drew a parallel to his own family’s struggles over the past few years. YHC was reminded of a saying that has helped him through difficult times: “pray not for a lighter load but for a stronger back.” We tend to pray for our difficulties and burdens to be lifted, only to find they stay with us. This saying moves our focus away from removal of the burden, and towards the focus on strengthening our physical, emotional and spiritual lives to help us better face the struggle. F3 (Fitness, Fellowship, and Faith) is designed to strengthen our “backs.” We show up together in the gloom so when we leave the field we can be better men for our families and communities. YHC thanked the HIMs for coming out to share in the beatdown. Thank you, men!

Tags: thepatriot, Strange Brew, Boardwalk, Jag, Lucius, Trademark, Memento, Rim Fire, Smokey, Enron, Overthrow, Fiddler, Walker, Bob the Builder