Free Outdoor Morning Workouts To Build Community Leaders
Date: 2025-02-16
AO: social-distance
Q: Spokes
PAX: Booking, Speedo, CableGuy, Wedding Singer, Bone, Nick
FNGs: None
COUNT: 7
WARMUP: mumble chatter
THE THANG: 6.3 miles with hills FC and Arlington
MARY: 43 merkins
ANNOUNCEMENTS:
COT: Great to see Major Payne at Coffeeteria!
Tags: social-distance, Booking, Speedo, CableGuy, Wedding Singer, Bone, Nick
Date: 2025-02-15
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter, Infinity, Lumbergh
FNGs: None
COUNT: 4
WARMUP: Ruck
THE THANG: 3.15 mile ruck around the soon to be closed KAA school MARY: na
ANNOUNCEMENTS: 0700 on Monday. Infinity on the Q.
COT: Be ready for change and expect change in your life
Tags: thefarm, Squatter, Infinity, Lumbergh
Date: 2025-02-15
AO: thesandlot
Q: Hobbyhorse
PAX: Magoo, Rim Fire, DoorDash, Booking, Klinger, Legacy, CableGuy, Disco, Spud, Lucius, Gherkin, Boardwalk FNGs: None
COUNT: 13
WARMUP: ssh, hb, iw, rve, wmh, Phelps, dd
THE THANG: run with stops for exercises merkin, ww2, squats etc. few hills, saw saas, work way back MARY: fluttter
ANNOUNCEMENTS: abominable ruck
COT: reach out to guys you’ve lost touch with. Always good to do and always worth it. Thanks to Legacy for doing that and great to see defiance on his way back. SYITG.
Tags: thesandlot, Magoo, Rim Fire, DoorDash, Booking, Klinger, Legacy, CableGuy, Disco, Spud, Lucius, Gherkin, Boardwalk
Date: 2025-02-14
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton
FNGs: None
COUNT: 1
WARMUP:
– grab coupon head to the hill
THE THANG:
Climb the Mountain with curls and OHP
– 1 curl – climb to top oh hill with coupon on right shoulder – 1 OHP – descend with coupon on left shoulder
– 2 curls – climb to top oh hill with coupon on right shoulder – 2 OHP – descend with coupon on left shoulder
– 3 curls – climb to top oh hill with coupon on right shoulder – 3 OHP – descend with coupon on left shoulder – …
– …
– 14 curls – climb to top oh hill with coupon on right shoulder – 14 OHP – descend with coupon on left shoulder
MARY:
– grab coupon head back to truck
ANNOUNCEMENTS: check mumblechatter, 2nd, and 3rd F channels
COT: self reflection
Tags: ao-the-bullpen, Peloton
Date: 2025-02-14
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Groundskeeper, Baguette
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 imperial Walker IC
10 jack rabbits SC (5 each side)
8 side to side merkins IC
10 cherry pickers IC
THE THANG:
100’s – cumulatively accrue 100 of each exercise (4 pax posted so 25 each)
Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ
In between each exercise one pax chooses their bball shot (high risk, high reward):
3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 1 suicide
Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 suicide
Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back
MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ
ANNOUNCEMENTS:
Abominable Ruck Challenge upcoming – check regional slack channel for more details
COT: talked about how quickly rage can be triggered and that it’s something to work on trying to anticipate so you avoid going into hulk mode. My particular example was this last wed night when my soccer game showed immediate signs of being a hard-nosed match and an opponent came at me real aggressively I went hulk and starting playing way harder than I should have. Truly lost control. Got a yellow card. Almost got into 2 fights. Complete and utter silliness. Baguette’s COT suggestion was mediation to understand your triggers better and know when to go into avoidance mode mentally. Good advice that I’ll likely take!
Tags: potomac-rising, RA, Groundskeeper, Baguette
F3 The Capital 