Category: Uncategorized

Date: 2025-02-18
AO: theaerie
Q: Stewie
PAX: Stewie, Chasqui, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Run to each corner passing ball
SSH+Mphelps
Don Quioxte+Imp walker
Willie mays hays+Cross legs and touch toes L+R
Cherry pick+ toysoldier

THE THANG:
4 Rounds

1. Balls of Fire (no coupon)
– Stand side to side on the center circle.Indian run with soccerball.
– Going clockwise, lead PAX takes off dribbling soccerball till gets back to last Pax then next takes off. – Repeat 2x -Airpress x 50 + PlankJacks x 50

2. Coupons of fire (coupon)
– Stand n the center back to back and everyone rifle carry 20paces toward the corners/sidelines. Pass the ball around and do exercise when waiting for ball. – Exercises always going unless with ball.
– Repeat 2x – Thrusters x50 + Squats x50
– Rifle carry coupon to go fetch ball.
– If ball goes out of bounds everyone do 10 burpees.

3. Ring of Fire (No coupon)
– Get in circle, going clockwise Pax does primary exercise while others do secondary. Keep going till everyone did exercise, then do next set if exercises. – Primary x10 / Secondary
– Merkin / Plank Hold
– Heels to Heaven / Hold feet 6″ off ground
– Lunge / Mountain Climber Single Count

4. Reverse Ladder. (No coupon)
– Do 5 merkins and sprint up the hill as fast as you can to barrier and back.
– Do 5 more merkins and sprint up the hill 2x, then 5 merkins and sprint 3x, etc. MARY:
Marys ladder Pax choice
– LBC (Stewie)
– LBC + AmHammer (Chasqui)
– LBC + AmHammer+ Merkin (Trifecta)

ANNOUNCEMENTS:
Keep the fire going at LP!
No word yet on the status of theaerie.
Mar1 6-10pm…Capital Region Abominable Ruck Challenge

COT:
Shared a poem about not cheating yourself.
Prayer for a good day ahead.

Tags: theaerie, Stewie, Chasqui, Trifecta

Date: 2025-02-17
AO: horizon-ao
Q: sticks
PAX: Lazlo, Kodiak, Pepco, Fitz-Hume, Magoo, SPINAL TAP
FNGs: None
COUNT: 7
WARMUP: ssh, washers, wmh, cp, running
THE THANG:
Tabata – 1 minute, 30 seconds rest

Legs – Squats, Thrusters, Lunges

Back – Kettlebell Swings, BentOverRow, Plank

Shoulders – Shoulder Press, Batwings, Straight arm lift

Chest – Chest Press, Dips, Merkins

Arms – Curls, Skull Crushers, Around the World

MARY: LBC, box cutters, FK, Bird dogs
ANNOUNCEMENTS: The Arc
COT: it’s my birthday this past weekend. Glad to make it another year

Tags: horizon-ao, Lazlo, Kodiak, Pepco, Fitz-Hume, Magoo, SPINAL TAP

Date: 2025-02-17
AO: thepatriot
Q: Wedding Singer
PAX: Boardwalk, Hobbyhorse, Strange Brew, Ice Tea, Rim Fire, Maguire, Smokey, Messy FNGs: None
COUNT: 9
WARMUP: SSH, Imperial walkers, hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, WGS

THE THANG: Mosey to courtyard
10 step up IC + 10 dips 3x

Mosey to Knights of Columbus, stopping 3x to do 10 merkins + 10 copperhead squats

Bear Crawl Knights entrance driveway

Pair up. One partner runs backwards / mosey back while other does mountain climbers, then shoulder taps

Big boy sit ups
Side plank leg lifts

Mosey back to field, stopping 2x to do 10 merkins + 10 copperhead squats

MARY: LBCs, Dirty Dogs, Donkey Kick, Bird Dogs, Freddie Mercury, Scissor Kicks, Flutter Kicks, Closing Stretch

ANNOUNCEMENTS: Happy Birthday Messy!

COT: During a walk past Greenbrier Park, YHC recently commented to M that he’s coming up on 5 years with F3. While there was no swooning over the fitness, she commented on how impressed she is by this community of men and constant support and camaraderie. Appreciate all of you (and her) for the things that matter the most.

Tags: thepatriot, Boardwalk, Hobbyhorse, Strange Brew, Ice Tea, Rim Fire, Maguire, Smokey, Messy

Date: 2025-02-17
AO: acropolis
Q: Atlas
PAX: Hightower, Rambler, Peanuts, Crop Duster, Atlas
FNGs: None
COUNT: 5
Warmups:
Body stretch; arms rotation; Willy May says; high knees; SSH

The thang
Start on the end zone line.
Mode of transportation: Duck Walk
After every 10 yards, Perform.
5 burpees
10 hand release merkin
10 lieutenant dan
10 leg raises
10 hills to heaven
Side bear crawl around the middle of the field
MARY: American Hammers; Crunchy frog
ANNOUNCEMENTS: Arc & Hike event
COT: Find inspiration through difficult times

Tags: acropolis, Hightower, Rambler, Peanuts, Crop Duster, Atlas

Date: 2025-02-17
AO: hamilton
Q: bogey
PAX: Legacy, Coxswain, Fitz-Hume, Goldfish, Jag, Flat Tire, Speed Goat FNGs: None
COUNT: 8
WARMUP: 4 corners style in attempt to stay warm – SSH, IW, HB, MNCs, MPs, CPs, WMH, DDog, Kobra Kai

THE THANG: 4 rounds of 3 (4-count) exercises, with various modes of travel between rounds. Round 1
12 Merkins IC
12 Coupon Copperhead Squats IC
12 Blockees
Backpedal to opposite end line, mosey return

Round 2
12 Merkin Jacks IC
12 Imperial Squat Walkers IC
12 Blockees
Mosey to opposite end line
Bearcrawl to mid field, mosey to return

Round 3
12 Knerkins/Chuck Norris IC
12 Monkey Humpers IC
12 Blockees
Backpedal to opposite end line, mosey to mid field
Bearcrawl back to start

Round 4
12 T Merkins IC
12 Coupon Copperhead Squats IC
12 Blockees
Lt Get-Ups (2 lunges + prisoner get-up) to midfield
Mosey return

Batwings – keeping arms up until Recover
20x LBACs IC forward, 1x 10-ct
20x LBACs IC reverse, 1x 10-ct
20x Seal Claps IC, 1x 10-ct
20x Overhead Claps IC, 1x 10-ct
Recover

MARY: 50x flutter kicks IC, 20x Toy Soldiers IC

ANNOUNCEMENTS: ARC, announcements channel

COT: In this life there are many negative influences bringing people down, including social media, marketing campaigns, etc. YHC encouraged the PAX to pay closer attention to those around them, and to find small yet meaningful ways to bring joy to those around them. One easy way is to give people words of encouragement. These are small and easy gestures that can have profoundly positive impacts on people’s lives. YHC thanked the HIMs for joining him on this windy day. Great work, men!

Tags: hamilton, Legacy, Coxswain, Fitz-Hume, Goldfish, Jag, Flat Tire, Speed Goat