Category: Uncategorized

Date: 2025-02-18
AO: thegeneral
Q: Robo , Hard Knox
PAX: Lazlo, Hard Knox, Tibs, Fitz-Hume, Summit, Popeye, DoorDash, Panhandle, Hobbyhorse, citrus, Gherkin, Spud, LilBit, bogey, SAAS, Robo, Offsides FNGs: None
COUNT: 17
WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, M Phelps, RVE, WMH, DD. Cobra,WGS. THE THANG: Dora: 1) out and back, 2) on goal line.
1) Coupon Farmer’s Carry to 30 and back
2) Blockees. 40 total for team.

1) Bear Crawl to 25, run back.
2) LBC. 200 for team.

1) Run to 50 and back.
2) Merkins. 150 for team.

1) Side Bear to 15 and back.
2) Coupon Overhead Press. 100 for team.

1) Lunges to 10, Back Lunge to goal line.
2) Coupon Curls. 150 for team.

Any teams done early: Coupon squats/plank Jacks.

All run to 50, then continue running backwards to opposite goal line. Repeat back to original goal line.

Coupon Rifle Carry to 20 and back.
MARY: Dirty Dog, Donkey, Flutter kicks.
ANNOUNCEMENTS: none.
COT: Think of your past successes when you were able to break out of your comfort zone, and consider if you have any current comfort zones that you would like to address.

Tags: thegeneral, Lazlo, Hard Knox, Tibs, Fitz-Hume, Summit, Popeye, DoorDash, Panhandle, Hobbyhorse, citrus, Gherkin, Spud, LilBit, bogey, SAAS, Robo, Offsides

Date: 2025-02-18
AO: delphi
Q: Battleship
PAX: Crop Duster, NOAA, Rocket, Pop Fly, Nano, Peanuts
FNGs: None
COUNT: 7
WARMUP: Fellowship lap, Michael Phelps, Willie Mays Hayes, Downward Dog THE THANG: 11’s for three rounds:

Round 1: American Hammers, Squats. Mode of Transportation = Bear Crawl

Round 2: Hill Billies, Pushups. Mode of Transportation = Backwards Lunge.

Round 3: Plank-Jacks, No Surrenders. Mode of Transportation = Jog

MARY: LBCs, Flutter Kicks, Heels-to-Heaven (modified), High Plank to Low Plank and back, Big-Boy Sit-ups. Stretches in between.

ANNOUNCEMENTS: None

COT: Simple way to be a HIM: show grace and mercy to those you interact with.

Tags: delphi, Crop Duster, NOAA, Rocket, Pop Fly, Nano, Peanuts

Date: 2025-02-18
AO: theaerie
Q: Stewie
PAX: Stewie, Chasqui, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Run to each corner passing ball
SSH+Mphelps
Don Quioxte+Imp walker
Willie mays hays+Cross legs and touch toes L+R
Cherry pick+ toysoldier

THE THANG:
4 Rounds

1. Balls of Fire (no coupon)
– Stand side to side on the center circle.Indian run with soccerball.
– Going clockwise, lead PAX takes off dribbling soccerball till gets back to last Pax then next takes off. – Repeat 2x -Airpress x 50 + PlankJacks x 50

2. Coupons of fire (coupon)
– Stand n the center back to back and everyone rifle carry 20paces toward the corners/sidelines. Pass the ball around and do exercise when waiting for ball. – Exercises always going unless with ball.
– Repeat 2x – Thrusters x50 + Squats x50
– Rifle carry coupon to go fetch ball.
– If ball goes out of bounds everyone do 10 burpees.

3. Ring of Fire (No coupon)
– Get in circle, going clockwise Pax does primary exercise while others do secondary. Keep going till everyone did exercise, then do next set if exercises. – Primary x10 / Secondary
– Merkin / Plank Hold
– Heels to Heaven / Hold feet 6″ off ground
– Lunge / Mountain Climber Single Count

4. Reverse Ladder. (No coupon)
– Do 5 merkins and sprint up the hill as fast as you can to barrier and back.
– Do 5 more merkins and sprint up the hill 2x, then 5 merkins and sprint 3x, etc. MARY:
Marys ladder Pax choice
– LBC (Stewie)
– LBC + AmHammer (Chasqui)
– LBC + AmHammer+ Merkin (Trifecta)

ANNOUNCEMENTS:
Keep the fire going at LP!
No word yet on the status of theaerie.
Mar1 6-10pm…Capital Region Abominable Ruck Challenge

COT:
Shared a poem about not cheating yourself.
Prayer for a good day ahead.

Tags: theaerie, Stewie, Chasqui, Trifecta

Date: 2025-02-17
AO: horizon-ao
Q: sticks
PAX: Lazlo, Kodiak, Pepco, Fitz-Hume, Magoo, SPINAL TAP
FNGs: None
COUNT: 7
WARMUP: ssh, washers, wmh, cp, running
THE THANG:
Tabata – 1 minute, 30 seconds rest

Legs – Squats, Thrusters, Lunges

Back – Kettlebell Swings, BentOverRow, Plank

Shoulders – Shoulder Press, Batwings, Straight arm lift

Chest – Chest Press, Dips, Merkins

Arms – Curls, Skull Crushers, Around the World

MARY: LBC, box cutters, FK, Bird dogs
ANNOUNCEMENTS: The Arc
COT: it’s my birthday this past weekend. Glad to make it another year

Tags: horizon-ao, Lazlo, Kodiak, Pepco, Fitz-Hume, Magoo, SPINAL TAP

Date: 2025-02-17
AO: thepatriot
Q: Wedding Singer
PAX: Boardwalk, Hobbyhorse, Strange Brew, Ice Tea, Rim Fire, Maguire, Smokey, Messy FNGs: None
COUNT: 9
WARMUP: SSH, Imperial walkers, hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, WGS

THE THANG: Mosey to courtyard
10 step up IC + 10 dips 3x

Mosey to Knights of Columbus, stopping 3x to do 10 merkins + 10 copperhead squats

Bear Crawl Knights entrance driveway

Pair up. One partner runs backwards / mosey back while other does mountain climbers, then shoulder taps

Big boy sit ups
Side plank leg lifts

Mosey back to field, stopping 2x to do 10 merkins + 10 copperhead squats

MARY: LBCs, Dirty Dogs, Donkey Kick, Bird Dogs, Freddie Mercury, Scissor Kicks, Flutter Kicks, Closing Stretch

ANNOUNCEMENTS: Happy Birthday Messy!

COT: During a walk past Greenbrier Park, YHC recently commented to M that he’s coming up on 5 years with F3. While there was no swooning over the fitness, she commented on how impressed she is by this community of men and constant support and camaraderie. Appreciate all of you (and her) for the things that matter the most.

Tags: thepatriot, Boardwalk, Hobbyhorse, Strange Brew, Ice Tea, Rim Fire, Maguire, Smokey, Messy