Category: Uncategorized

Date: 2025-05-28
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, Kodak, Basic, Gandalf
FNGs: None
COUNT: 6
WARMUP: the usual – SSH, IW, HB, IBAC, MP, DQ, RVE, and WMH

THE THANG:
Corner 1:
12 burpees
rifle carry to corner 2

Corner 2:
40 curls
Lunge walk w/coupon to corner 3

Corner 3:
40 overhead press
farmers carry to corner 4

Corner 4:
40 coupon squats
farmers carry to corner 1

Repeat 4x but decrease amounts of exercises by
10, 8, 6 burpees and 30, 20, 10 other exercises

End with 4 more burpees because we weren’t wet enough yet

MARY: No

ANNOUNCEMENTS: boneathon (ignite rucking contingent for those interested) and convergence

COT: Everybody wants the same thing: to be appreciated, validated, and recognized for who they are and what they give to the world. F3 has helped me feel that way, so thank you all for being here each week, and I hope I can return the feeling.

Tags: ignite, Legacy, Popeye, Kodak, Basic, Gandalf

Date: 2025-05-28
AO: thefarm
Q: Firehead
PAX: Running Man, Trilogy, Squatter
FNGs: None
COUNT: 4
WARMUP:
Grady Corns, Don Quixotes, SSH

THE THANG:
2 Rounds

15 burpees – count
plank 60 – count
(Step Ups x 30 rnd1, SSH x 30 rnd2)

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
(Step Ups x 20 rnd1, SSH x 20 rnd2)

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence
(Step Ups x 10 rnd1, SSH x 10 rnd2)

MARY:
X-Factors, American Hammers, Rosalitas, Big Boy Situps, LBCs, Side Crunches

ANNOUNCEMENTS:
Squatter Q for Friday, Ruck Saturday
June 14 – Pad Thai Move 7:30am

COT:
After years of not getting a good diagnosis on medical issue for over 10 years, it was nice to get one, albeit daunting. At the same time grateful that general health has allayed some of the fears.

Tags: thefarm, Running Man, Trilogy, Squatter

Date: 2025-05-28
AO: thepatriot
Q: CableGuy
PAX: Ice Tea, Lucius, My Space, Lazlo, bogey, 2 percent, Piano Man, Bob the Builder, Deliverance, Booking, Enron, Boardwalk, Rim Fire, Wedding Singer, Big Short, Fiddler FNGs: None
COUNT: 17
WARMUP: Side straddle hop
Itty bitty arm circles
Cherry Pickers
Willie Mays Hayes
Down Dog
Cobra Kai
Field lap
THE THANG: Marvelous Mini Mile:
Line up at and stand by for the Marvelous Mini Mile:
10x Overhead Press
100M/Y Farmers Carry
10x Coupon Squat
100M/Y Rifle Carry
10X Low Rows
100 M/Y Farmers Carry
10X Coupon Swing
100M/Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete Mile
THANG 2: 10 Alternating Shoulder Taps IC/10 Mountain Climbers IC x 5 rounds MARY: Freddie Mercury, D-Dog/D-Kick, Toy Soldier
ANNOUNCEMENTS: Boneathon, Convergence
COT: Book Club met Monday and among the many things we talked about were waves of guys who have come and gone over time and a lot of ‘where are they now.’ This is the time of year to get people out here for the first time and reach out to those who have faded out (Kotters) and try to get them back in the fold. It’s not just about fitness there are three F’s and they are all valuable and most folks don’t even know they needed this. Warm weather, plenty of daylight, available excuses are at minimum … In June, go for one FNG and one Kotter. Aye!

Tags: thepatriot, Ice Tea, Lucius, My Space, Lazlo, bogey, 2 percent, Piano Man, Bob the Builder, Deliverance, Booking, Enron, Boardwalk, Rim Fire, Wedding Singer, Big Short, Fiddler

Date: 2025-05-28
AO: horizon-ao
Q: Purple Rain
PAX: SPINAL TAP, sticks, Kodiak, Disco, Attache’, vplaxico
FNGs: None
COUNT: 7
WARMUP:
– Side straddle hop
– Imperial walkers
– Hill billy
– Willie Mays Hays
– Cherry pickers
– Little bitty arm
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose

THE THANG:
Ran the neighborhood; stopped at every house that had a sign celebrating a high school senior; did the following: – Merkens
– Bobby hurleys
– Dips
– Calf Raise
– Burpees
– Plank punch
– Copperhead Squats
– Plank jack
– Seal clap
– Squats

MARY:
Box cutters, flutter kicks, shoulder taps

ANNOUNCEMENTS:

COT: Most of the day, I am so preoccupied with the next thing so we took a minute to enjoy the moment. I also have a graduating senior and I want to make an effort to enjoy the time with him before he heads off to college.

Tags: horizon-ao, SPINAL TAP, sticks, Kodiak, Disco, Attache’, vplaxico

Date: 2025-05-28
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton, Stewie, Trolley
FNGs: None
COUNT: 4
WARMUP:
Willy Mayes Hayes
Don qixote
Beet picker
Hillbilly
Ssh
THE THANG:
15 curl to ohp
15 Bulgarian split squat each side
15 bent over row
14 around the world
merkin
Grady corn ic
MARY:
American hammer
Captain Thor
X factor
Freddy mercury’s
ANNOUNCEMENTS: check slack
COT:
4 agreements is a book I try to keep In mind as I learn and grow. The inside flap gives a brief synopsis of these four agreements Be immaculate with your word
– speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love Don’t make assumptions
– Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings sadness and drama. With just this one agreement you can completely transform your life Don’t take things personally
– nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering Always do your best
– your best is going to change from moment to moment. It will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self judgement, self abuse, and regret The four agreements book flap by don miguel Ruiz 1997

Tags: ao-the-bullpen, Peloton, Stewie, Trolley