Category: Uncategorized

Date: 2024-08-14
AO: compound
Q: Gherkin
PAX: Poe, Hightower, Popeyes, Big Bird, Roddick, Peanuts
FNGs: None
COUNT: 9
WARMUP
SSH, arm circles, Fonzies, IWs, Hillbillies, Michael Phelps, WMH, Cherry Picker, night clubs of Morocco, down dog, worlds greatest stretch

THE THANG
Mosey to the bottom of some steps, climb them, run down other steps near by so we don’t collide and do 5 burpees. Repeat 5 times.

Mosey to the larger steps, climb six levels, run down others and do various exercises at the bottom. Repeat 4 times.

Total flights of steps = 29 (+ 2 more flights during Mary).
MARY
American Hammer, Flutter Kick, LBCs

ANNOUNCEMENTS
• Bible Study at my house on Wednesday night – #ironsharpensiron
• 9-11 Stair Climb – EC Rucks, Post Climb Breakfast with Dark Helmet – Nan’tan for F3 Nation, link below – Hightower has a few extra t-shirts, contact him if interested. – Doodles is having knee surgery soon, be sure to check in on him.

COT
– we‘ve all heard “Embrace the suck” – but why?
• Romans 5:3-4 “…we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
• So by taking glory in our suffering (embracing the suck) we find that counterintuitively, suffering leads to hope. Knowing that is one reason why we should try to take glory in our suffering.
• Another reason is for the people around us. When other people see us take glory when we are suffering, when they see the suffering create endurance, and then character, and then hope, it encourages them. Whether that is our kids or our spouses or our coworkers, embracing the suck benefits not only ourselves, but it is an encouragement to all of those who see how we handle adversity and how we come out stronger for it.

Tags: compound, Poe, Hightower, Popeyes, Big Bird, Roddick, Peanuts

Date: 2024-08-14
AO: balls-of-fury
Q: Gherkin
PAX: Popeyes
FNGs: None
COUNT: 2

WARMUP:
Dinked
THE THANG:
4 games of singles
MARY:
I said we played 4 games of singles
ANNOUNCEMENTS:
The courts at Marcy Road are finally getting repaired this week, so we can return there next week if desired. COT: EC is fun, but miss the group.

Tags: balls-of-fury, Popeyes

Date: 2024-08-14
AO: horizon-ao
Q: Disco
PAX: Bellhop, Kodiak, SPINAL TAP, vplaxico, @DaaaAuditor, @Tomb Raider FNGs: None
COUNT: 7

WARMUP: SSH, M Phelps, A Vigoda, D Dog/World’s Greatest, Debut of Arlington’s own “Torri Huske” (like M Phelps, but butterfly). THE THANG:
3 exercises per round: Coupon, Moving Slow, Moving Less Slow. Exercise was selected randomly. PAX rotated through the 3 in each round.
Coupon: overhead press, curls, round the world,,chest press, row, blockee, floor to ceiling,
Moving: rifle carry, moving Pullthroughs, Durkins, burpees, Frankenstein, lunge walk, farmers carry
Moving Faster: crawl bear,twisting run, yves poll, shuttle run, karaoke, captain Morgan, Bear crawl, run. MARY: ran out of time b/c we were having too much fun
ANNOUNCEMENTS: 9/11 stair climb. Welcome Daaa Auditor. Good luck with Senior Year @Tomb Raider.
COT: Some rounds/days/weeks you get dealt blockees + burpees + crawl bear. Others you get chest press + lunge walk + run. Whether harder or easier, handle what comes at you randomly with effort, humor, and grace.

Tags: horizon-ao, Bellhop, Kodiak, SPINAL TAP, vplaxico, @DaaaAuditor, @Tomb Raider

Date: 2024-08-14
AO: potomac-rising
Q: Baguette
PAX: Mechanic, FIFA (F3 The Capital), Promoter, Low key
FNGs: None
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers x 25 IC
• High Knees x 25 IC
• Butt Kicks x 25 IC of

THE THANG:
1 min Push-ups
1 min rest
1 min Squats
1 min rest
1 min Crunches
1 min rest
1 min Pull-ups
1 min rest
1 min Burpees
1 min rest

5 min jog
5 min run
5 min jog
10x 20 sec sprint, 10 sec jog

MARY:
Freddy Mercury IC x 25
Reverse crunches IC x 25
Leg raises IC x 25
Plankorama

ANNOUNCEMENTS: 911 Stair Climb
COT: stay off of socials

Tags: potomac-rising, Mechanic, FIFA (F3 The Capital), Promoter, Low key

Date: 2024-08-14
AO: thepatriot
Q: Boardwalk
PAX: Pilsbury, Strange Brew, Lazlo, Smokey, Shake ‘n’ Bake, citrus, Rousey (GrandStrand – Myrtle Beach SC), Couch Potato, Ice Tea, Big Short, Flux, Prestige, @anchorman, @booking, @skymiles, FNGs: None
COUNT: 16

WARMUP: SSH, MP, TS, AC, CP, WMH, DD, WGS, CK
THE THANG: Round 1: 25 x coupon OP – 25 x coupon curl – bear crawl – mosey; 25 x coupon SC – 25 x coupon rows – crawl bear – mosey; 25 x coupon OP – 25 x coupon curl – bear crawl – mosey; 25 x coupon SC – 25 x coupon rows – shuttle cone run- mosey. Round 2: 25 x coupon squat – 25 x coupon CR – lunge walk – mosey; 25 x coupon lunges – 25 x coupon TT – space invader R – mosey; 25 x coupon squat – 25 x coupon CR – space invader L – mosey; 25 x coupon lunges – 25 x coupon TT – shuttle cone run- mosey. Speed round: 5 x coupon OP, curls, SC, rows, squats, CR, lunges, an TT.

MARY: LBC; V-up; FM; FK
ANNOUNCEMENTS: 9-11 Stair climb
– COT: Q reflected on his oldest headed off to college and trying to focus less on the loss we feel as parents and more on the excitement for our son. There comes a time when you have to let them fly!

Tags: thepatriot, Pilsbury, Strange Brew, Lazlo, Smokey, Shake ‘n’ Bake, citrus, Rousey (GrandStrand – Myrtle Beach SC), Couch Potato, Ice Tea, Big Short, Flux, Prestige, @anchorman, @booking, @skymiles,