Category: Uncategorized

Date: 2025-01-30
AO: olympus
Q: Pop Fly
PAX: Hoolihan, Nano, Toolbox, Ashe, Battleship, Atlas, Obadiah, Peanuts, NOAA, K-Pop, Pop Fly FNGs: None
COUNT: 11
WARMUP: The Q believes the PAX were limber when it was over
THE THANG:
1) 10 Minutes of Tabata
2) Legs
3) 10 minutes of EMOM

MARY: WW3s, Pickle Pointers and Atomic Pickle Pounders

ANNOUNCEMENTS: ARC, Hike, Ruck, Golf at Burke Lake at 1pm on Sunday

COT: Be nice. Just be nice. The world could use more niceness in it.

Tags: olympus, Hoolihan, Nano, Toolbox, Ashe, Battleship, Atlas, Obadiah, Peanuts, NOAA, K-Pop, Pop Fly

Date: 2025-01-29
AO: horizon-ao
Q: Magoo
PAX: Kodiak, 3 mile, sticks, SPINAL TAP, vplaxico
FNGs: None
COUNT: 6
WARMUP: stretchy bits
THE THANG: neighborhood run with beatdown stops
MARY: dead bug, punch ups, bird dog, more stretchy bits
ANNOUNCEMENTS: ruck-o-Rama
COT: it was an uphill run, but we ended on the top of the world

Tags: horizon-ao, Kodiak, 3 mile, sticks, SPINAL TAP, vplaxico

Date: 2025-01-23
AO: edge_of_reason
Q: Chef
PAX: Quip, Taekwondo Boy
FNGs: None
COUNT: 3
WARMUP:
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches

THE THANG:
Run Lap 1
Run Lap 2 sprint to workout area on edge of track
Do one of the following and repeat
Merkins
Inverted Pull Ups
Lunges
Squats
Jump
Dips
We ended up doing a total of 50 burpees

MARY
Circle of fire:
20 LBCs

ANNOUNCEMENTS:
– Final workout at this AO next Thursday 1/30.

COT:
– Taekwondo Boy: Girlfriend stressed with work and school. – Quip: Moving process and health for M and 2.0
– Chef: Weekend travels

Tags: edge_of_reason, Quip, Taekwondo Boy

Date: 2025-01-25
AO: thefarm
Q: Sparky_The Farm
PAX: Infinity, Squatter, Firehead
FNGs: None
COUNT: 4
WARMUP: Ruck
THE THANG: 38 mile ruck around the park
MARY: ruck
ANNOUNCEMENTS: sorry this is posted late
COT: We stressed the need to be prepared and that it is alway nice to step up. F3 is a supportive community so it you want expand your leadership chops, just do it.

Tags: thefarm, Infinity, Squatter, Firehead

Date: 2025-01-29
AO: thepatriot
Q: Lazlo
PAX: citrus, Boardwalk, Strange Brew, CableGuy, Booking, Maguire, Rim Fire, Enron, Wedding Singer, Summit, Lucius, DoorDash, Trademark FNGs: None
COUNT: 14
On Monday we did a beatdown choreographed to an inspiring yet irrational story from SAAS about adventurers. Today we mostly just did stuff on hills while the Q came up with random facts about some mountains. So basically the same thing.

WARMUP: moving warmup with mosey in between SSH, imperial walkers, hillbillies, willie mays hayes, cherry pickers, michael phelps, down dog, world’s greatest, ending at The Hill

THE THANG:
1. Warm up in honor of the original reconnaissance missions to Mt Everest. 1/3, 2/3 and all the way up the hill.
2. DORA. In honor of the support team for Hillary and Norgay ( 362 porters, 20 Sherpa guides, 10,000 of baggage) we did 100 merkins, 200 OH claps, 300 LBCs while partner runs up the hill.
3. Bernie up the hill while partner does mountain climbers. Mosey to the parking lot.
4. In honor of Annapurna (32% death rate) and K2 (23% death rate), suicides x2. Mosey to the arena.
5. To commemorate some random facts about Hillary and Norgay, derkins and box jumps. For the 14 “eight thousanders” (peaks >8km, highly recommend the movie 14 Peaks), 14 Bonnie’s IC. For the Seven Summits (highest peak on each of the 7 continents, Everest, Aconcagua, Denali, Kilimanjaro, Vinson, Elbrus, Kosciuszko) minus the three that the PAX could name) we did 11 burpees. Mosey back to the shovel flag.

MARY: American Hammers, WWIs, tempo dirty dogs

ANNOUNCEMENTS: See the channel – hike this weekend, ARC coming up, HOYA-PAXA moving to a Thursday launch, coming soon

COT: Men have always had an explorer gene. Why climb Everest? Because it was there. But why does the second guy do it? Why do people still climb mountains all over the world? Why do 505 burpees on a Saturday. Because doing hard things makes you stronger, and something about it very weirdly feels good. Keep pushing yourself to do hard things.

Tags: thepatriot, citrus, Boardwalk, Strange Brew, CableGuy, Booking, Maguire, Rim Fire, Enron, Wedding Singer, Summit, Lucius, DoorDash, Trademark