Category: Uncategorized

Date: 2025-04-17
AO: olympus
Q: Hightower
PAX: Monk, Rollingstone
FNGs: None
COUNT: 3
WARMUP:
Stretching & warm ups, then jog over to tennis courts.

THE THANG:
Start on side line tennis courts, traverse 6 courts wide:
3 stations, Round 1
20# med ball squat toss forward, across. Then (20) overhead tricep extension Bear crawl across, then 20 squats.
25# med ball toss behind, across. Then (20) curls
Rinse, repeat switching stations
After round 1, jog around tennis courts

Round 2
Same stations, this time walk lunge across courts.

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Regional Happy Hour: April 24 in Falls Church
Memorial Day Murph: Mon, May 26

COT:
Spring break, take deep breaths & get reset for remainder of year.

Tags: olympus, Monk, Rollingstone

Date: 2025-04-18
AO: hoya-paxa
Q: Goldfish
PAX: Daaa Auditor, Trademark
FNGs: None
COUNT: 3
WARMUP:
The usual – SSH, IW, HB, IBAC, etc, etc

THE THANG:
25 Squats , 20 WWIIs, 15 Merkins, 10 Lunges, 5 Burpees followed by a 400m neighborhood lap (approximate)

25 coupon curls, 20 coupon OH press, 15 coupon swings, 10 thrusters w/coupon, 5 blockees followed by a 400m neighborhood lap (approximate)

Do the above three times through

MARY:
LBCs x50
Toy soldiers x25

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

COT:
Try to appreciate time with parents as they age, even if they are difficult

Tags: hoya-paxa, Daaa Auditor, Trademark

Date: 2025-04-18
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Baguette, Groundskeeper, Whistler FNGs: 1 Whistler
COUNT: 5
WARMUP:
20 Side straddle hops IC
15 Imperial walkers IC
10 Arm circles (small)
10 Arm circles (wide)
20 Merkins IC
20 Mountain climbers IC

THE THANG:
Wall time:
20 Elevated Hand-reversed Merkin IC
20 Tricep dips IC
20 Carolina dry dock IC

Coupon time:
20 Bent-over rows IC
20 Curls IC
20 Overhead press IC

Mosey

Repeat the above circuit 3x

MARY:
20 Freddy Mercuries IC
20 LBCs IC
20 Penguin slaps
Repeat the 3x, laddering down each time

ANNOUNCEMENTS:
Naming FNG Whistler
Thirsty Thursday is moved to next Thursday, I believe

COT:
It’s Easter weekend, and everyone needs hope. You can tell when someone has it and when they don’t. I believe Easter gives us an absolutely solid foundation for hope! I recommend looking into why, if you don’t have that. In that light I shared about the talk I gave the previous weekend (Palm Sunday), “Did Jesus Rise from the Dead?” https://youtu.be/SAC7vaxDsgU

Tags: potomac-rising, FIFA (F3 The Capital), Baguette, Groundskeeper, Whistler

Date: 2025-04-18
AO: thefarm
Q: Firehead
PAX: Sparky, Pad Thai
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps, imperial walkers, Willie May Hayes

THE THANG:
>From the F3 card deck:

Sumo squat x 25
Lunge Walk to midfield
Dips x 25
Walk backwards back to edge
Squat thrusts x 50
Rosalitas x 25
High knees to midfield
Standing Lunge x 15
Sprint back
Plank Jacks x 25
LBCs x 25
Copper Head Squats x 20
Monkey Humpers x 15
Wide arm merkin x 25
Backwards run to midfield
Bulgarian split squat x 15/leg
Hand release merkin x 20
Run backwards back

MARY:

N/A

ANNOUNCEMENTS:
Ruck tomorrow

COT:
Use consistency to stay healthy and keep your goals

Tags: thefarm, Sparky, Pad Thai

Date: 2025-04-17
AO: ignite
Q: 2 percent
PAX: Popeye, meister, Gandalf, Kodak, Hobbyhorse
FNGs: None
COUNT: 6
WARMUP: The Q was late on account of the gauntlet of red lights. He was met with a welcoming circle of westwardly facing monkey humpers. Then SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch.

THE THANG: Mosey’d to Cherry Hill Park for some Murph Prep
11’s – Pull ups & Merkins with a touch of mosey in between
3 rounds of Tempo Squats (IC) & Dips – 20 reps each

MARY: Slow Freddie Mercury’s, Bird Dogs, Dirty Dogs, 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: Check in with your kids. Make sure they’re doing ok. Often, we dismiss their problems because we feel like ours are larger and more complex. Everyone carries a burden, and they are all the same size.

Tags: ignite, Popeye, meister, Gandalf, Kodak, Hobbyhorse