Category: Uncategorized

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potomac-rising Rinse, repeat

Date: 2024-07-10
AO: potomac-rising
Q: Baguette
PAX: Tiger Lilly, William Savage, Promoter, FIFA (F3 The Capital) 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:
• 5 coupon Merkans
• 10 curls
• 15 shoulder press
Repeat 10x
Mosey the school

• 5 coupon squats
• 10 skull crushers
• 15 bent rows
Repeat 10x
Mosey the school

MARY:
• Halfway penguins x 25 IC
• American hammers x25 IC
• Outlaws x 10 IC each direction
• LBCs x 25 IC
• Flutters x 25 IC

ANNOUNCEMENTS:
Ruck & raft

COT: calcium check and butt check

Tags: potomac-rising, Tiger Lilly, William Savage, Promoter, FIFA (F3 The Capital)

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compound Sprinters paradise

Date: 2024-07-10
AO: compound
Q: Popeyes
PAX: Reroute (F3 Mint Hill), Big Bird, Yardbird, Skidoos, Petra (DR), Cactus, Strikeout FNGs: 1 Strikeout
COUNT: 8
WARMUP: SSH, Merkins, Down Dog, Worlds Greatest Stretch, Table top and knee stretches, Cherry Pickers, Willie Mays Hayes THE THANG:
Sprint the field and back and choose your exercise:
– Jump Rope 1
– Jump Rope 2
– Band pull (2 people)
– Agility ladder
– Mountain climbers with sliders
– Big Boy Sit ups

Last person runs a lap and is the timer.

8 reps. Last rep was Merkins or burpees

MARY: Flutter Kicks
ANNOUNCEMENTS: Ruck and Float, 9/11 stair climb, Yardbird’s performance at the Capital tonight
COT: The Celtics won an NBA Championship this year. Last year, they got to the conference finals and lost to the Miami Heat in 7 games. Their coach identified 15 possessions in that series that were the difference.

Let’s remember in our life that each interaction matters, with our closest relationships – spouse, kids, parents, co-workers. Make each one count.

Tags: compound, Reroute (F3 Mint Hill), Big Bird, Yardbird, Skidoos, Petra (DR), Cactus, Strikeout

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atlantis Flag Football Frenzy

Date: 2024-07-09
AO: atlantis
Q: Hammerhead
PAX: B-String, Windtalker, Deflator, Forceps
FNGs: None
COUNT: 5
WARMUP:
12 Front Staddle Hops
12 Don Quioxites
12 Good Mornings
12 cherry pickers
12 Willy Mays Hayes w/hitch
10 second triceps ea arm
10 second delta stretch ea arm
12 Side Straddle Hops

THE THANG:
3 on 3 Flag Football
1st down markers every 1/3 of field

TD Allowed = 5 burpees
TD scored = 7 hand release merkins
Turnover on Downs = 5 burpees

Congrats to B-String our AO’s MVP today!

MARY:
10 Grasshopper Mtn Climbers (slow then fast)

ANNOUNCEMENTS:
9/11 stair climb 0500 Wed in September

COT:
Don Beebe said it best: ” Never Give Up ” but also: ” “How we choose to react – AND how we instinctively react- defines our character.”

Tags: atlantis, B-String, Windtalker, Deflator, Forceps

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thefarm Out and back again

Date: 2024-07-08
AO: thefarm
Q: Matthew – Running Man
PAX: Trolley, Lumbergh, Firehead
FNGs: None
COUNT: 4

WARMUP:
Beet pickers
Willy Mays Hays
Arm circles
Calf raises
Calf lowers
Mosey around the soccer fields

THE THANG:
Motivators
Mosey to the end of the field
50 squats
50 crunches
50 single leg lines
Bear crawl to 3/4 field
20 mericans
40 single leg glute bridges
20 mericans
40 situps
Walking lunges to center of field
30 glute bridges
30 star jumps
30 reverse lunges
Long jump to 1/4 of field
20 mericans
20 American hammers
20 Bonnie Blairs
Sprint to end of field
10 box cutters
10 Peter Parker push ups
10 seconds balls to wall

MARY:
Leg raises
Penguin crunches
Rosalitas
Flutter kicks

ANNOUNCEMENTS:
Lumburg will Q Wednesday
Firehead will Q Friday

COT:
Summarized the movie “Bridge on the River Kwai”. The the British colonel was awesome, respected by his men and the Japanese colonel over the POW camp. However, he forgot what the war was about. I read this quote: “Nicholson explained how the men now had pride in themselves and how the bridge would last beyond the war as a testament to their fortitude. Obsessed with honor and with the vision of his own legacy, Nicholson never asks the most important question: Am I doing this for my own pride? How does it help win the war?”
Keep your focus on what’s most important and other things will fall into place in your life, or they will fall OUT.

Tags: thefarm, Trolley, Lumbergh, Firehead