Category: Uncategorized

Date: 2024-07-15
AO: hamilton
Q: 2 percent
PAX: Legacy, Jag, Flipper, Bush, AI, Traveler, Goldfish
FNGs: None
COUNT: 8
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
THE THANG: PAX alternated between 3 rounds of pull ups (max effort) and the following audience participation exercises: Dips, jump overs, toe taps, Diamond merkins raising opposite leg/arm
Back to the field for some coupon work with an emphasis on hip strength & balance: 2 rounds:
· Calf raises single leg – 10 reps each leg
· Squats w/ coupon- 10
· Single leg step ups – 10 reps each leg
· Single leg Sidestep ups -10 reps each leg
· Single leg hip raises (tap at the ground) – 10 reps each leg · 2x Glute bridge with leg out straight 20 second hold · Glute bridge with coupon – 10 reps
· Side raises – hold for 3 seconds – 10 reps each leg
· Stand on one leg with coupon – pass coupon between hands – 10 reps each leg · Standing side leg raises – 10 reps each leg
2 rounds:
· Curls – 20
· Pull throughs- 10 IC
· Alternating merkins – 10 OYO
· Skull crushers – 10 IC
· Coupon Swings – 10 OYO
MARY: Nolan Ryan’s
ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float 8/3, See @YardSale’s post for the UNICEF fundraiser
COT: We hold a lot of tension in our hips and there are a lot of muscles and tendons that connect from the hip down. Important to strengthen and stretch these in order to help stay healthy and injury free.

Tags: hamilton, Legacy, Jag, Flipper, Bush, AI, Traveler, Goldfish

Date: 2024-07-15
AO: horizon-ao
Q: sticks
PAX: 3 mile, Poe, Mr Haand, Kodiak, SPINAL TAP, Disco, Attache’ FNGs: None
COUNT: 8

WARMUP: Stretching, SSH, Don Quixote, IW, down/up dogs
THE THANG:
x2
Murder bunny to 18
Hernia – v up with a coupon (5)
Reverse murder bunny

x2
Rifle Carry
10 kettle bell swings
20 shoulder press
30 curls
Rifle Carry

Farmers Carry
10 blockees
15 coupon squats
20 floor to ceiling
Farmers Carry

Farmers Carry
10 thrusters
20 Around the world
30 bench press
Farmers Carry

GRR grip rip and roll – on 6 pick up block pit on other side, come up to plank and roll on other side

MARY: Flutter kicks, bird dogs, LBC, stretching
ANNOUNCEMENTS:
Ruck and float, 9/11 stair climb, Tuesday evening with gherkin COT: enjoy the silence

Tags: horizon-ao, 3 mile, Poe, Mr Haand, Kodiak, SPINAL TAP, Disco, Attache’

Date: 2024-07-13
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter
FNGs: None
COUNT: 2

WARMUP: ruck
THE THANG: 3-mile ruck around the hood
MARY: n/a
ANNOUNCEMENTS: Sparky has Q Monday
COT: We talked about opportunities and when it makes sense and when it is too much speculation. Sometimes people will push you hard to take risks. You have to evaluate the downside and others it may affect.

Tags: thefarm, Squatter

Date: 2024-07-13
AO: thesandlot
Q: Lazlo
PAX: 2 percent, Big Short, CableGuy, Cam, Lucius, Obadiah, Strange Brew, Hobbyhorse, Legacy FNGs: None
COUNT: 10
The Q was wondering how to keep us busy today and thought about the Route 66 routine. Then decided Highway 61 was the better trip. Or at least better tunes. So we did that.

Soundtrack: Highway 61 Revisited

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, cherry pickers, Willie mays Hayes, down dog, WGS

THE THANG: mosey through the park, increasing burpees at each stop from 1 though 10, finishing with a round of 6 at the last stop for… wait for it… 61 burpees. Picked up and lost the Saturday morning runners along the way.

Round 2. Toured a smaller highway 61 around the field and the blacktop. Moving from station to station, increasing the exercise from 1 to 10, ending with a round of 6. First round was a mosey with increasing perfect merkins.

Pit stop. 10 dips, 10 derkins, 10 step ups

Round 2: bear crawl between stations with increasing BWS. Then a pit stop.

Round 3 / Mary: lunge between stations with increasing x-factors. Finished during the song Highway 61 Revisited. Trust me.

MARY: Round 3

ANNOUNCEMENTS: @gherkin hang out, ruck float, stair climb

COT: finding an inspirational Dylan quote is harder than you might think. But here’s a quote talking about his father:

My father probably thought the capital of the world was wherever he was at the time. It couldn’t possibly be anyplace else. Where he and his wife were in their own home, that, for them, was the capital of the world.

This is a common F3 theme. Gratitude. Be part of where you are and make where you are the place you’re supposed to be.

Tags: thesandlot, 2 percent, Big Short, CableGuy, Cam, Lucius, Obadiah, Strange Brew, Hobbyhorse, Legacy

Date: 2024-07-12
AO: horizon-ao
Q: 2 percent
PAX: 3 mile, SPINAL TAP, sticks, Yardbird, Sparky, Disco, Kodiak, Attache’, CableGuy, 12 Point FNGs: None
COUNT: 11
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Don Quixotes; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch

THE THANG: PAX alternated between 3 rounds of pull ups and the following audience participation exercises: Diamond Merkins w/ alternating leg/arm raises, Sissy Squats, Break Dancers, Turkish Get Ups, Alternating Should Taps

Dirty Hookups – plank position facing the wall, 1 -raise right hand to the wall. 2- left hand (horizontal plank), 3- right hand down, 4-left hand down

Mosey’d to the concrete blocks for 2 rounds of the following: One Legged Box Jumps w/ a 5 second hold, Derkins, Dips, Mike Tyson’s, Cliff Hanger Merkins

Back to the field for 2 rounds of the Evolution of Man – Swimmers on the goal line, Army Crawl to the 6, Bear Crawl to the 18, Sprint to the opposing goal line

MARY: V-ups, Figure 8’s, Alabama Prom Dates, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float, raging kegger at Gherkin’s on 7/16

COT: Motivation is what gets you started. Habit is what keeps you going.

Tags: horizon-ao, 3 mile, SPINAL TAP, sticks, Yardbird, Sparky, Disco, Kodiak, Attache’, CableGuy, 12 Point