Category: Uncategorized

Date: 2025-04-05
AO: balls-of-fury
Q: SPINAL TAP
PAX: Legacy, Hightower, Magoo
FNGs: None
COUNT: 4

WARMUP: who needs warmup
THE THANG: pickleball is the only thang
MARY: and the wind called pickleball
ANNOUNCEMENTS: pickleball every Sat 8:30am
COT: 90% of success is just showing up to pickleball

Tags: balls-of-fury, Legacy, Hightower, Magoo

Date: 2025-04-05
AO: thefarm
Q: Firehead
PAX: Infinity, Squatter, Sparky_The Farm, Blue Hen
FNGs: None
COUNT: 4
THE THANG:
Rucked down Centreville road, through trail and back.

ANNOUNCEMENTS:
Sparky will Q Monday. Squatter on Wednesday.

Road clean up will be April 26 at 7:30.

COT:

Appreciate the time with kids and busy while you have them but be sure to have others to fall back on when the kids go off on their own.

Tags: thefarm, Infinity, Squatter, Sparky_The Farm, Blue Hen

Date: 2025-04-04
AO: thefarm
Q: Pad Thai
PAX: Squatter, Firehead, Infinity
FNGs: None
COUNT: 4

Move it, Move it. T-Mobility

WARMUP: Please modify as needed and keep moving. If form is breaking down, modify. If you may faint or get sick, pause exercise.

Hill billys

Michael phelps

Beet pickers
– In cadence

Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” – x 12 small (transition: “make them bigger” )
– x 12 big

Billy mays hayes
– On my down, alternating sides?

Imperial walkers
THE THANG:
Workout
Please modify as necessary

Skaters
– Swing back leg across

Carolina Dry Docks

WW2s

Tabata through 6 times

2nd Tabata
T-claps

Merkins 3x & Inchworms 3x

American hammers

Tabata through 6 times
MARY:
– Cool down
– Recommend stretches, request from group.
Ideas:

(Greatest stretch in the world) Forward lunges and over head stretch of opposite arm And other stretches led by PAX

ANNOUNCEMENTS:
Road cleanup, April 26,
Ruck tomorrow! Firehead Q

Q Monday:
Q Wednesday: Squatter
Q Friday:

COT:
Circle of Trust & maybe W.O.W.
A lot going on, life update
– Been over a year since starting F3
– Grateful for the exercise and heart attacks here that helped me avoid gaining 40-50 lbs, who knows how many instances of headaches or depression from a sedentary lifestyle, and I can instead stay mobile and active and healthy for my family. – As you may know, My wife accepted a job in Richmond
– Last Thursday we went down to Richmond and found our next home. – We are now working hard to get our own ready for listing next weekend.
– A lot is happening fast and I may not be here as much as I want to be due to that but I hope we can be united in spirit – I can’t do this alone and appreciate your prayers when you see I am absent.

End in prayer

Tags: thefarm, Squatter, Firehead, Infinity

Date: 2025-04-04
AO: horizon-ao
Q: Kodiak
PAX: Pepco, 3 mile, Classified, Disco, sticks, Attache’, Yardbird, citrus FNGs: None
COUNT: 9
WARMUP: SSH, MP, IW, WMH, CP, DD
THE THANG: With rucks and coupons, the PAX headed out into the neighborhood, performing exercises along the way. As lightning moved in, we did a few sets under the Discovery awning until the lightning abated, and we headed back out again for another loop.
MARY: Shoulder taps, Bird dogs, dirty dog, flutter kick, penguin crunch, freddy mercury ANNOUNCEMENTS: Coffee
COT: Through recent history, April 4 has been a crappy day. MLK was assassinated; a helicopter crash killed a U.S. senator — but today doesn’t need to be a bad day. Go out and make it a good one.

Tags: horizon-ao, Pepco, 3 mile, Classified, Disco, sticks, Attache’, Yardbird, citrus

Date: 2025-04-04
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Groundskeeper
FNGs: None
COUNT: 2
WARMUP:
SSH
IW
Merkins
MC
ST
WMH
CP
Stretch what you need

THE THANG:
8 burpees OMQ
el captain 30 ft, sprint 30 ft, jog back 60 ft
6 burpees OYO

10 merkins IC
high knees 30 ft, sprint 30 ft, jog back 60 ft
15 merkins SC OYO

15 dips IC
Sprint 60 ft, jog back 60 ft
15 dips SC OYO

Mosey the school

15 squats IC
el captain 30 ft, sprint 30 ft, jog back 60 ft
15 squats SC OYO

20 reverse lunges SC OMQ
high knees 30 ft, sprint 30 ft, jog back 60 ft
10 reverse lunges SC OYO

20 Smurf jacks IC
Sprint 60 ft, jog back 60 ft
20 Smurf jacks SC OYO

Mosey the school

25 LBC IC
el captain 30 ft, sprint 30 ft, jog back 60 ft
25 LBC SC OYO

15 American Hammer IC
high knees 30 ft, sprint 30 ft, jog back 60 ft
15 American hammer SC OYO

20 BBS SC OMQ
Sprint 60 ft, jog back 60 ft
15 BBS SC OYO

Mosey the school

MARY:
During workout

ANNOUNCEMENTS:
Convergence happening in June
Murph coming up Memorial Day
Check announcements channel

COT: be kind and thank you to groundskeeper for posting and keeping Potomac risings single pax post count to only one in 1.5 years!

Tags: potomac-rising, Groundskeeper