Category: Uncategorized

Posted on

hamilton Escalator (inspired by C-Fit)

Date: 2024-09-23
AO: hamilton
Q: Hobbyhorse
PAX: Defiance, Legacy, Flat Tire, Popeye, Spud, Gherkin
FNGs: None
COUNT: 7

WARMUP: ssh, iw, windmill, pellet pick, wmh, arms, Phelps, dd, a great stretch
THE THANG: escalator of exercises with run to midfield and jog back after each round

1. ww2 and handless rise
2. No Surrenders, the hard way (THW)
3. American Hammers (4-count)
4. Merkins [Pax join together to pickup 6]
5. Burpees
6. Bobby Hurley
7. Box Cutters (IC)
8. Shoulder Tap (4 count) [Pax join together to pickup 6]
9. Apollo Onos (THW)
10. SSH (IC)
11. WW2
12. Calf raise (IC)

MARY: lbc
ANNOUNCEMENTS: haymaker event.
COT: getting out there is a big deal and pax should be proud of the hard work.

Tags: hamilton, Defiance, Legacy, Flat Tire, Popeye, Spud, Gherkin

Posted on

thefarm Late Backblast – New Turf!

Date: 2024-09-20
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Sparky_The Farm, Firehead FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Michael Phelps

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition Count your reps, try to do more on the second round

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey

MARY:
Pax took turns leading.

ANNOUNCEMENTS:
None

COT:
Reminiscing on my first anniversary with F3. I am getting stronger, feel healthier, have made good friends and have had some amazing experiences!

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

Posted on

social-distance Lt. Larry’s Magic Legs

Date: 2024-09-22
AO: social-distance
Q: 2 percent
PAX: CableGuy, Booking, Popeye, Speedo
FNGs: None
COUNT: 5

WARMUP: we don’t do that
THE THANG: 6 miles with surgical precision
MARY: 40 Merkins?
ANNOUNCEMENTS: Bone has an indestructible heart
COT: Take JMU with the points for the rest of the season

Tags: social-distance, CableGuy, Booking, Popeye, Speedo

Posted on

thefarm 3 for 3 ruck

Date: 2024-09-22
AO: thefarm
Q: Sparky_The Farm
PAX: F-No, Firehead
FNGs: None
COUNT: 3

WARMUP: Rick
THE THANG: 3 Mile ruck
MARY:
ANNOUNCEMENTS:
COT: cultural fit is a good start to expanding yourself for growth. We discussed our children fitting in at a base level and feeling the courage to meet new people and do new things. First, they need to put themselves where they belong not where others think they should be. With that strong foundation, they can seek growth.

Tags: thefarm, F-No, Firehead