Category: Uncategorized

Date: 2024-09-24
AO: atlantis
Q: B-String
PAX: Hammerhead, Infinity, Smokee, Windtalker, True North, Deflator, Forceps FNGs: None
COUNT: 8

WARMUP
SSH, Frwrd Arm Circles, Bckwrd Arm Circles, Cherry Pickers, Imperial Walkers, Wiley Mays Hays

THE THANG

Mosey to the stone pit and select a big stone

Mosey with stone to SE stairs of Nats Stadium

Stones, Stair, and Nickles and Dimes (x2)

– Lunge with stone every 2 steps to first landing
– OHP x 10 ( x 5 on round 2 )
– Lunge with stone every 2 steps to 2nd landing
– Burpees x 5 ( x 10 on round 10 )
– Lunge with stone every 2 steps to top landing
– OHP x 10 ( x 5 on round 2 )
– Carry stone to ground

Mosey with stones back to stone pit. Do 2 sets of:

– Bent over rows with stone x 20
– Single leg glute bridge x 10

Drop Stones and mosey to pier (x2). Do 2 sets of:
– Dragon flag x 10
– Derkins x 12
– Urkins x 15
– Air Squats x 15

Mosey to flag
– Rope climbers x 15
– Freddie Mercuries x 15
– Crunchy Frogs x 10
– Mountain Climbers x 15
– Stretches

ANNOUNCEMENTS
Planning a post-workout coffee sometime in October.

COT
Part of the process of maturing is learning to give people things that we don’t necessarily owe them. Whether it’s extending grace where there’s an offense or bearing burdens that aren’t yours by rights, we make ourselves better husbands, fathers, and men by taking responsibility for the actions of others and using that as an opportunity to lift them up.

Tags: atlantis, Hammerhead, Infinity, Smokee, Windtalker, True North, Deflator, Forceps

Date: 2024-09-23
AO: mondaynightruckers
Q: Trifecta
PAX: Jetstream, Rocketman, None
FNGs: 1 None
COUNT: 3

WARMUP:
THE THANG: 4.21 miles through wet neighborhoods.
MARY:
ANNOUNCEMENTS: PAX on parade coming up
COT: challenge yourself each day to put your self in an uncomfortable situation. Incremental changes in your daily life will have a positive impact on those around you.

Tags: mondaynightruckers, Jetstream, Rocketman, None

Date: 2024-09-23
AO: thepatriot
Q: Big Short
PAX: Fitz-Hume, Flux, Roadhouse, Prestige, Hops, My Space, Boardwalk, bogey, citrus, Booking, Coconuts, Lazlo, Pepco, SAAS, Strange Brew, 5-way, Rufus FNGs: 1 Rufus
COUNT: 18

WARMUP: the normal routine

THE THANG: PAX split into three groups for rounds of exercises. For each round, the group would run to the opposite end zone and perform two sets of exercises. Once one PAX in the group completed the first set, the group would move to the second set. Ditto for completing the second set. Then PAX run backwards to the end zone and do 10 burpees as a group.

Round 1: 60 mercans and 60 body weight squats.

Round 2: 60 dercans and 60 coupon squats.

Round 3: 60 shoulder presses and 60 flutter kicks.

Round 4: 60 coupon plank jacks and 60 cactus squat jumps.

Round 5: 25 blockees, 25 curls and 25 dips.

MARY: the usual

ANNOUNCEMENTS: the Grunt is coming up in November. In October, hike up Old Rag.

COT: I love you too, Dad.

Tags: thepatriot, Fitz-Hume, Flux, Roadhouse, Prestige, Hops, My Space, Boardwalk, bogey, citrus, Booking, Coconuts, Lazlo, Pepco, SAAS, Strange Brew, 5-way, Rufus

Date: 2024-09-23
AO: hamilton
Q: Hobbyhorse
PAX: Defiance, Legacy, Flat Tire, Popeye, Spud, Gherkin
FNGs: None
COUNT: 7

WARMUP: ssh, iw, windmill, pellet pick, wmh, arms, Phelps, dd, a great stretch
THE THANG: escalator of exercises with run to midfield and jog back after each round

1. ww2 and handless rise
2. No Surrenders, the hard way (THW)
3. American Hammers (4-count)
4. Merkins [Pax join together to pickup 6]
5. Burpees
6. Bobby Hurley
7. Box Cutters (IC)
8. Shoulder Tap (4 count) [Pax join together to pickup 6]
9. Apollo Onos (THW)
10. SSH (IC)
11. WW2
12. Calf raise (IC)

MARY: lbc
ANNOUNCEMENTS: haymaker event.
COT: getting out there is a big deal and pax should be proud of the hard work.

Tags: hamilton, Defiance, Legacy, Flat Tire, Popeye, Spud, Gherkin

Date: 2024-09-20
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Sparky_The Farm, Firehead FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Michael Phelps

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition Count your reps, try to do more on the second round

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey

MARY:
Pax took turns leading.

ANNOUNCEMENTS:
None

COT:
Reminiscing on my first anniversary with F3. I am getting stronger, feel healthier, have made good friends and have had some amazing experiences!

Tags: thefarm, Infinity, Matthew – Running Man, Sparky_The Farm, Firehead