Category: Uncategorized

Date: 2025-03-14
AO: thepatriot
Q: Lucius
PAX: DoorDash, Fiddler, Rim Fire, Big Short, CableGuy, Shake ‘n’ Bake, Bob the Builder, Booking, Jag, Strange Brew, LaForge, Flipper, Ice Tea, Smokey, Enron, Lazlo, Trademark, Boardwalk, citrus, Overthrow, Bone, Snoozer (DR) FNGs: None
COUNT: 23
WARMUP:
SSH, LBAC(F), LBAC(R), Moroccan Night Clubs, Windmills, RVEs, Downward Dog, Cobra Kai, Child’sPose

THE THANG:
10x Merkins(IC), 20x Lunge Steps (IC), 30x BWS(IC), 40x Seal Overhead Claps, 50x Air Press (IC)

Split into three teams. Perform:
– Shuttle Bear 10-15-20 yards
– Sandbag Over-The-Fence Throw
– Walking Everest Steps

Wall Sit, Bricklayer Merkins, Chicken Peckers, Wall Sit, Bricklayer Merkins, & Chicken Peckers

Rings of Fire:
– Sandbag Pass-and-Burpee
– Sandbag Pull Thru (Anti-Clockwise)
– Sandbag Pull-Thru (Clockwise)

MARY:
Flutter Kicks

ANNOUNCEMENTS:
– There’s a channel for that
– NCAA Bracket
– Bone-a-Thon is in less than 180 days

COT:
Don’t suffer imagined troubles. Real life is vexing enough.

Tags: thepatriot, DoorDash, Fiddler, Rim Fire, Big Short, CableGuy, Shake ‘n’ Bake, Bob the Builder, Booking, Jag, Strange Brew, LaForge, Flipper, Ice Tea, Smokey, Enron, Lazlo, Trademark, Boardwalk, citrus, Overthrow, Bone, Snoozer (DR)

Date: 2025-03-14
AO: theaerie
Q: Stewie
PAX: Stewie, Chasqui
FNGs: None
COUNT: 2
WARMUP:
4:30AM start with a 3.14mile (Pi Day) ruck to warmup.

Returned to AO at 5:25am, dropped rucks and setup.
Cherry pickers
Willie MH
Don Quixote
Batwings

THE THANG:
Turned up the tunes and jammed to 90s old School Hip Hop.
Since only 2 PAX today, had to modify the workout from the original plan. 1. Drop coupons at Goal line.
2. Push the weights forward to advance 20 yd together.
3. Then turned around and returned back to coupons that were left behind at goal line, but going the long way by tracing each 5 yd line sideline to sideline by Carioca until back to coupons. 4. Do the exercise, 20reps (see exercise list below)
5. After exercise move coupons to weights at 20yd line by Rifle carrying. 6. This completes 1 round.
7. We kept advancing in this way to opposite goal line, turned around and came back to starting goal line.
8. In step 3, above, we alternated Carioca and Running forward&backward as we advanced rounds
9. In step 5, above, we varied Rifle carry, coupon curls, farmer carry, as we advanced rounds

Each rotation change exercise:
1. Merkins, at Goal
2. Blockee, at 20
3. Curl, at 40
4. Thruster
. at 60
1. CPR, at 80
2. Squat, at Goal
3. Kbell, at 20
4. Dips at 40
5. Merkins at 60
6. Thrusters at 80

MARY:
LBC
American Hammer
BBS
ANNOUNCEMENTS:
– March 22…Mens Conference at PVC
– Possible ruck or beatdown prior to Mens Conference.
– TBD…AO SLT huddle up likely pushed out due to many PAX catching the Gainesville Crud.
– TBD…3rd volunteer work at ODL (venue for Last years Clusterleaf CSAUP just west of Haymarket) COT:
Gave thanks for health for those that are healthy and prayed for speedy recovery for those that want to be.

Tags: theaerie, Stewie, Chasqui

Date: 2025-03-14
AO: potomac-rising
Q: ShamWow
PAX: FIFA (F3 The Capital), None
FNGs: 1 None
COUNT: 2
WARMUP: 25 SSH IC
THE THANG:

Round One: Four sets of four ab exercises, 25 reps each. After each set, we would take a short recovery breather by doing 10 burpees, OYO.

Set One: LBCs (IC), Flutter Kicks (IC), Leg Lifts (SC), Heels 2 Heaven (SC), x25. – 10 Burpees, OYO

Set Two: Big boy sit ups (SC), Oblique Leg Lifts (Left, SC), Am Hams (IC), Penguins (IC), x25 – 10 Burpees, OYO

Set Three: V Sit (25 sec), Dollys (IC), Box Cutters (IC), Reverse LBC (SC), x25 – 10 Burpees, OYO

Set Four: Freddy Mercs (IC), Rosalitas (IC), Dead Cockroaches (IC), Plank Hold (25 sec), x25 – 10 Burpees, OYO

MARY:

Round Two: Repeat Round One, but due to time constraints, 15 reps each, except for Obliques which we did 25 reps to maintain proper balance. Didn’t fully finish round two.

LBCs (IC), Oblique Leg Lifts (25), Am Hams (IC)

Final tally: 15 exercises x 25 reps each, 2 exercises x 15 reps, plus Obliques x 50 reps, for a total of 455 reps, plus 40 burpees.

You’ll feel it all day!
ANNOUNCEMENTS:
No announcements

COT:
Mindset
Change your mindset, change your life
RE: health
-changed mindset
-I don’t have to eat the last pizza, I don’t have to eat all the time.

I don’t have to be unhealthy all my life and die early

I CAN be healthy and stay alive for my family, friends, people that I mentor

Have lost 9 pounds since starting in Feb 2025.

Tags: potomac-rising, FIFA (F3 The Capital), None

Date: 2025-03-14
AO: terrapin-station
Q: Fitz-Hume
PAX: Legacy, Kodak, Goldfish, meister, Pepco, @Plato, @Periscope FNGs: 1 @Periscope
COUNT: 8
WARMUP: the usual stuff – SSH, WMH, etc
THE THANG: Dora: 100 merkins(as a team) + farmers carry, 200 OHPs + walking lunges, 300 LBCs + rifle carries, 400 curls + bear crawls MARY: too tired..
ANNOUNCEMENTS: check the channel
COT: take the time to take a break

Tags: terrapin-station, Legacy, Kodak, Goldfish, meister, Pepco, @Plato, @Periscope

Date: 2025-03-14
AO: thefarm
Q: Infinity
PAX: Firehead, IKEA, Squatter, Pad Thai, Sparky_The Farm, Running Man FNGs: None
COUNT: 7

WarmUp: SSH, Beet Pickers, WMHs, Michael Phelps, IWs, World’s Greatest Stretch, and Mosey.

The Thang: March is Nutrition Month! The Q asked the following questions throughout the workout in between exercises, performing five penalty burpees for each wrong answer.

1.
Which of the following are considered unhealthy fats?
1 Polyunsaturated
2 Polysaccharides
3 Saturated and Trans
4 A & C
Answer: C – saturated and trans fats

Explanation: Polyunsaturated are considered “healthy” fats. Polysaccharides are a type of carbohydrate. – (5 Burpees if incorrect answer given)
– 20 Toe Tappers, IC
– 20 Derkins
– 30m Walking Lunges

1.
True or False? Meats and Dairy Products are the only source of protein in our foods. Answer: False

Explanation: Beans, soy, whole grains, nuts, seeds, and other legumes are all non-animal sources of protein. – (5 Burpees if incorrect answer given)
– 15 Bonnie Blairs
– 20 Merkins
– 30m Bear Crawl

1.
Which macronutrient do most Americans not consume sufficient amounts of? 1 Carbohydrates
2 Protein
3 Fiber
4 Fat
Answer: C. Fiber

Explanation: Fiber is a nutrient that many of us don’t get enough of. It has many benefits for the body, but a typical American diet is only about 10-12 grams of fiber. We should be aiming for 25 or more grams for women and 38 or more grams for men. – (5 Burpees if incorrect answer given)
– 15 Jump Squats
– 20 CDDs
– 60m Sprint

1.
What type of nutrient fights free radicals in the body?
Answer: Antioxidants
– (5 Burpees if incorrect answer given)
– 20 Step Ups
– 30m Crab Walk

1.
Name a food high in antioxidants.
Answer: Multiple answers accepted. Any food containing antioxidants would be accepted. Examples include: tea, fruits, vegetables, cocoa, etc. (Colorful fruits and vegetables, in particular) – (5 Burpees if incorrect answer given)
– 10 Peter Parker Push-ups
– 30 Squats
– 30m Reverse Walking Lunges

1.
True or False? Brown sugar is better for blood glucose levels than white sugar. Answer: False

Explanation: Sugar is sugar to the body!
– (5 Burpees if incorrect answer given)
– 12 No Surrenders
– 60m Sprint

1.
Which nut has the most omega-3 fatty acids in it?
1 Almonds
2 Peanuts
3 Cashews
4 Walnuts
Answer: D – walnuts

Explanation: Walnuts have 2.5grams of omega-3 fatty acids per serving, much higher than any other nut. – (5 Burpees if incorrect answer given)
– 30 T-Claps, IC
– 60m Sprint

1.
In 2015, the World Health Organization announced that nitrites and nitrates are “carcinogenic to humans” (AKA: cancer-causing). What type of foods can nitrates and nitrites be found in? Answer: Multiple answers accepted here
Explanation: Nitrites and nitrates are found most processed meats like: • Deli meats, sausages, pepperoni, bacon, hot dogs, and salami – (5 Burpees if incorrect answer given)
– 15 Copperhead Squats
– 60m Sprint

1.

Which beverage has less sugar?
1 20 oz. bottle of Sprite
2 16 oz. bottle of Welch’s grape juice
Answer: A – 20 oz. Bottle of Sprite

Explanation: Shockingly, the smaller bottle of Welch’s grape juice has more sugar than the Sprite. The grape juice has 72 grams of sugar in a 16 oz. bottle. The Sprite has 64 grams of sugar in a 20 oz. bottle. – (5 Burpees if incorrect answer given)
– 20 CDDs
– 60m Sprint

1.
Which has more sugar: a fun-size Snickers Bar or a medium apple?
Answer: The medium apple does, with 17 grams of sugar vs 9 in a Snickers; however, the apple’s sugar is intertwined with its fiber, allowing the body to absorb it gradually as it winds through digestive track, whereas the Snickers Bar’s sugar is absorbed instantly. – (5 Burpees if incorrect answer given)
– 15 Bulgarian Split Squats, each leg

Announcements:

CoT: Best quotes on nutrition:
– “Let food be thy medicine and medicine be thy food.” – Hippocrates – Athletes eat and train; they don’t diet and exercise.

Tags: thefarm, Firehead, IKEA, Squatter, Pad Thai, Sparky_The Farm, Running Man