Category: Uncategorized

Date: 2024-06-29
AO: olympus
Q: Juneau
PAX: Peanuts, Walk-on, Monk, Obadiah, Hightower, Rambler
FNGs: None
COUNT: 7

WARMUP: SSH, Cherry twist, Wiley May Hays, Michael Phelps, Downward Dog, Cobra Kai, fellowship lap THE THANG:
Agility Drills:
-sprint to the 10 and run backward to the goal line x 5
-laterals to the 10 and back x 5
-sprint to the 20 and back x 5
-laterals to the 10 and back x 5
-sprint to the 10 and run backwards x 5

-bear crawl to the 10 and complete 1 merkin, 4 overhead press, bear crawl 10 more yards to the 20 and complete 2 merkins, 8 overhead press, keep bear crawling and increasing every ten yards finishing at the opposing goal line with 10 merkins, 40 overhead press -similar but with squats and calf raises

-ultimate but not tackle ultimate

MARY: none
ANNOUNCEMENTS: ruck and float, September 11
COT: I have been seeing a counselor for anger and perfectionism issues especially with my children for 5 months now that has really helped. Seek help whether from peers, professionals, or groups. Don’t be afraid to admit you have problems because we all do. Thanks for a great 2.5 years in DC and keeping me accountable and fit. See you down the road!

Tags: olympus, Peanuts, Walk-on, Monk, Obadiah, Hightower, Rambler

Date: 2024-06-29
AO: thesandlot
Q: 2 percent
PAX: Lazlo, Strange Brew, Boardwalk, Legacy, Defiance, citrus, AI, CableGuy, Disco, Spud, bogey FNGs: None
COUNT: 12
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: 8-1 Motivators
PAX split up into 2 groups. Alternated between 5 rounds of pull ups and the following audience participation exercises: Merkins, Squats, Break Dancers, Turkish Get Ups, Alternating Should Taps

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

Back to the playground for 3 rounds of C.L.I.M.B: C-Crab Cake, L-Lunge, I-Iron Cross, M-Merkins, B-Burpees Round 1: reps for each letter – 1, 2, 3, 4, 5
Round 2: reps for each letter – 2, 4, 6, 8,10
Round 3: reps for each letter – 3, 6, 9, 12, 15

MARY: Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Cornhole Tournament 6/30

COT: There are more good people in this world than there are bad.

Tags: thesandlot, Lazlo, Strange Brew, Boardwalk, Legacy, Defiance, citrus, AI, CableGuy, Disco, Spud, bogey

Date: 2024-06-28
AO: horizon-ao
Q: Kodiak
PAX: Sparky, Disco, Old Bay, vplaxico, Attache’, none
FNGs: 1 none
COUNT: 6
WARMUP: SSH, IW, MP, WMH, CP, DD, UD, World’s Greatest
THE THANG: After a fellow ship lap to the coupons, the PAX performed sets of most coupon exercises (20 reps each) with an emphasis on performing the exercise slowly and with good form. Most exercises were performed in cadence, including coupon squats, curls, shoulder press, upright row, etc. working legs, arms/shoulders and core. Every 2-3 sets, we ran to the other side of the field and back. MARY: bird dogs, body saw
ANNOUNCEMENTS: Ruck & float, concerts on July 10 and July 12.
COT: We took a moment of silence to listen to the birds. In 40 seconds, the merlin app identified a crow, red-eyed vireo, carolina wren, robin, blue jay. mockingbird, cardinal and song sparrow.

Tags: horizon-ao, Sparky, Disco, Old Bay, vplaxico, Attache’, none

Date: 2024-06-29
AO: thefarm
Q: Pad Thai
PAX: Infinity, Gandalf, Squatter, Sparky_The Farm, Peloton
FNGs: None
COUNT: 6

WARMUP: Calf, Quad, and ankle stretches
THE THANG: Ruck
– Mtn Climbers
– Up-downs w/Rucks
– Squats
– One Double-Time march

ANNOUNCEMENTS:
Q Monday: Firehead
Q Wednesday: Pad Thai
VQ Friday: Gandalf

COT:
When struggling to get out of the fart sack in the morning, think about doing it not just for yourself but to show up and be there for the other F3 brothers. And also remember your why for F3 that gets you up and keeps you going.

Lord’s prayer.

*Forgot our Boy band shot so Sparky_The Farm used AI to get us one.

Tags: thefarm, Infinity, Gandalf, Squatter, Sparky_The Farm, Peloton

Date: 2024-06-28
AO: thepatriot
Q: Defiance
PAX: Booking, Bone, Summit, Lazlo, Bootlegger, Jenner, Wedding Singer, Fitz-Hume, Strange Brew, Legacy, Anchorman, CableGuy, Hobbyhorse, Kodak, Shake ‘N’ Bake, Boardwalk, bogey, Fish Fry, Jag, Short Rib, citrus, Goldfish, Ice Tea, SAAS, Smokey, Porkchop, Pepco, FNG Coxswain, FNG Breach FNGs: 2 FNG Coxswain, FNG Breach
COUNT: 30

WARMUP: the Usual

THE THANG: Tabata circuits with coupons and sprints on the side. 45 seconds on, 15 seconds off for two rounds of curls, overhead press, burpees to step ups, x jumps, mountain climbers, alternating knee to elbow mountain climbers, high knees, bent over rows, and thrusters. In between sets, 2x alternating between suicide sprints and Mary.

ANNOUNCEMENTS: a lot going on, check the channel

COT: Q had a chance to make good on his goal to get better at working out while on the road, but completely dropped the ball. Only thing to do is pick ourselves up and keep trying.

Tags: thepatriot, Booking, Bone, Summit, Lazlo, Bootlegger, Jenner, Wedding Singer, Fitz-Hume, Strange Brew, Legacy, Anchorman, CableGuy, Hobbyhorse, Kodak, Shake ‘N’ Bake, Boardwalk, bogey, Fish Fry, Jag, Short Rib, citrus, Goldfish, Ice Tea, SAAS, Smokey, Porkchop, Pepco, FNG Coxswain, FNG Breach