Category: Uncategorized

Date: 2025-04-22
AO: thegeneral
Q: Legacy
PAX: bogey, Goldfish, Fitz-Hume, citrus, SAAS, DoorDash, Maguire, Robo, Gherkin, Hard Knox, Lazlo FNGs: None
COUNT: 12
Evidently, some of the PAX came to the workout out of concern for the Q’s pre-blast which was considered possibly a cry for help. The Q’s reply was to the effect of “dude, that’s just an average Monday–no worries!”
WARMUP: Quite SSH, short mosey, Imperial Walker, Hill Billy, short mosey, RVE, Willy Mayes Hayes, short mosey to parking deck, Little Bitty Arm Circles (and reverse), Downward Dog, WGS, Kobra Kai
THE THANG: Big old lap, then, a series of A/B with the following breakdown: A 5 burpees, 10 merkins, 15 LBCs, then B 5 Bonnie Blairs (IC), 10 merkins (IC), 15 Flutters, then we broke down into 2 groups,

One group would do 30 seconds of kettlebell swings while the other did 30 seconds of burpees, air squats, LBCs, we rotated through several sets, swapping sides as we went, for about 12 minutes, then.

we went on another big old lap, and returned to do a series of bear crawls, backward runs, and jogs back, did about 5 of those.

Then back to the A/B series above, worked through an A then a B then back to A. MARY: Done as part of THANG
ANNOUNCEMENTS: See channel but on near Horizon is the Happy Hour this Thursday
COT: YHC related, one challenging aspect of coming onboard as Nant’an is the National F3 Slack space, which is simply a firehose of information overload. But one group where he has gotten a foothold is the national kettlebell group. PAX should be cognizant of the following 1) there are a group of guys who would love to do F3 but they do not come out because of orthopedic injuries and related health issues that make it very hard for them to run, 2) in view of 1, across F3 nation, there are dedicated non-running AOs, and also in various places there are dedicated kettlebell AOs. The 1stF results coming out of these AOs are amazing: guys going from 280 lbs. down to 220, AOs that were on the verge of extinction that now have 20 guys showing up with kettlebells. Nothing for us to do but just be cognizant. SYITG!

Tags: thegeneral, bogey, Goldfish, Fitz-Hume, citrus, SAAS, DoorDash, Maguire, Robo, Gherkin, Hard Knox, Lazlo

Date: 2025-04-22
AO: delphi
Q: Yard Sale
PAX: NOAA, Pop Fly, Sunny, Rambler, Nano, Rocket, Peanuts, Battleship FNGs: None
COUNT: 9
WARMUP: Jog up parking lot
THE THANG:
Lunge every 20 yards.

End zone: 25KB Swings

20yd line: 25 Squats w block

40yd line: Al Gore W block 1’

60yd line: 45 Monkey Humpers In Cadence

80yd line: 20 Side to side jump over block in cadence

Endzone: 50 SSS in cadence

MARY: Extensive
ANNOUNCEMENTS: Many
COT: Take time during your busy day to slow down and be present.

Tags: delphi, NOAA, Pop Fly, Sunny, Rambler, Nano, Rocket, Peanuts, Battleship

Date: 2025-04-18
AO: horizon-ao
Q: Poe
PAX: Attache’, Disco
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Michael Phelps, IW, Cherry Pickers, WMH, down dog, WGS

THE THANG: mosey to coupons

Round 1: every two minutes on the minute for 10 minutes: 4 clean-to-squats, 4 thrusters, 4 coupon swings, 4 single-arm rows each arm, 8 coupon merkins

Run

Round 2: EMOM for 10 minutes: 5 goblet squats, 5 coupon swings, do not put the coupon down between sets

Run

Round 3: various coupon exercises till we ran out of time

MARY: flutter kicks, side plank dips, big boy situps

ANNOUNCEMENTS: happy hour 4/24, Murph Mem Day, Convergence 6/7

COT: moment of silence to start the day

Tags: horizon-ao, Attache’, Disco

Date: 2025-04-21
AO: horizon-ao
Q: 2 percent
PAX: Poe, Purple Rain, 3 mile, SPINAL TAP, Attache’
FNGs: None
COUNT: 6
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; RVE’s; Downward Dog; Don Quixote’s; World’s Greatest Stretch.

THE THANG:
2 teams of PAX performed 11’s (Pull ups/Merkins) alternating between laps around the school. Modified at the end to include Body Weight Squats in an effort to hit the targeted amount of reps.

MARY: Slow Freddie Mercury’s, Nolan Ryan’s

ANNOUNCEMENTS: Happy Hour 4/24, Rebuilding Together 4/26, The Murph 5/26 0700 GMU campus pull up bars, Bone-A-Thon 3/31, Convergence 6/7

COT: 30 second meditation

Tags: horizon-ao, Poe, Purple Rain, 3 mile, SPINAL TAP, Attache’

Date: 2025-04-21
AO: thepatriot
Q: bogey
PAX: Flipper, citrus, Ice Tea, CableGuy, Anchorman, Lucius, Shake ‘n’ Bake, Smokey, Wedding Singer, Walker, Fiddler, Memento, Prestige, Coconuts, Enron FNGs: None
COUNT: 16
WARMUP: SSH, MPs, HBs, MNCs, WMH, CPs, DDog, Kobra Kai

THE THANG: 5 rounds of 4-ct exercises at 11-reps each, various modes of travel between each round.

Round 1
11 Merkins IC
11 Copperhead coupon squats IC
11 Blockees
Rifle carry 55yds, 10 shoulder taps IC
Farmer carry return

Round 2
11 Merkin Jacks IC
11 Imperial Squat Walkers IC
11 Blockees
Mosey to 45yd line, Bearcrawl 55yds to opposite goal line, 10 mtn climbers IC Return mosey

Round 3
11 Knerkins/Chuck Norris IC
11 Monkey humpers IC
11 Blockees
Mosey to opposite goal, 10 shoulder taps IC
Bearcrawl 55yds, mosey back to start

Round 4
11 T-Merkins IC
11 Forward Lunges IC
11 Blockees
Rifle carry 55yds, 10 mtn climbers IC
Farmer carry return

Round 5
11 Merkin Jacks IC
11 Reverse Lunges IC
11 Blockees

Bat wings (keep arms up until recover)
20 LBACs IC forward, 1x 10-ct
20 LBACs IC reverse, 2x 10-ct
20 Seal Claps IC, 3x 10-ct
20 Overhead Claps IC, 4x 10-ct
Recover

MARY: 55 flutter kicks IC

ANNOUNCEMENTS: 2nd F event this Thursday in Falls Church, check the announcements channel

COT: YHC shared a recent conversation with his 11yr old on the subject of regret. She expressed a gnawing sense of regret over not skiing a specific run before the end of the spring break ski trip. YHC turned the situation into a (brief!) learning opportunity by introducing the subject of gratitude – gratitude for all the amazing ski runs she already enjoyed, gratitude for the 9” of powder that fell on the mountain, gratitude for the physical ability that enables her to ski, and gratitude for being on a ski trip in the first place, etc. YHC used this small “r” regret situation to help introduce the concept that life can be filled with regrets, both for things done and for things not done. And the importance of trying not to focus only on the regrets and instead trying to focus on all the things in her life that she can be grateful for. This is a lifelong journey. This practice is not easy. YHC believes this practice of gratitude is a daily practice that takes intentionality. YHC encouraged the PAX to practice daily gratitude. YHC thanked the HIMs for showing up in the gloom to help him celebrate 55 years of life. Thank you, men!

Tags: thepatriot, Flipper, citrus, Ice Tea, CableGuy, Anchorman, Lucius, Shake ‘n’ Bake, Smokey, Wedding Singer, Walker, Fiddler, Memento, Prestige, Coconuts, Enron