Category: Uncategorized

Date: 2025-02-14
AO: horizon-ao
Q: Disco , sticks
PAX: Disco, sticks
FNGs: None
COUNT: 2
WARMUP: SSH, M Phelps, WMH/CP, Down Dog, WGS, Triple Primate Thumpers
THE THANG: Unimpeded by crowds, the pair blocked and moved across the windy Horizon: 25 curls – run
25 goblet squats – Yves poll
25 overhead press – karaoke
25 Pullthroughs – Lunge Worm
25 1-arm row L. – 25 Bobby Hurleys
25 Repeat with R – run
25 chest press – 25 star jumps
25 Curls – run
25 Goblet squats – karaoke
15 overhead press – Yves poll
25 Pullthroughs- zig zag run
25 Chest press – run
MARY: flutters, lbac, f Mercury, penguin, bird dog, stretching ANNOUNCEMENTS: ARC 3/1
COT: Fast, never-before-seen change in federal programs affects many of us, directly and indirectly, now and later. Think through how it might affect you. Have a care for those impacted – take their call, help where you can.

Tags: horizon-ao, Disco, sticks

Date: 2025-02-14
AO: terrapin-station
Q: Gherkin
PAX: Popeye, Robo, Kodak, meister, Flat Tire
FNGs: None
COUNT: 6
WARM UP
SSH, Elwood’s, Imperial Walkers, Hillbillies, Willie Mays Hays, Cherry Pickers, worlds greatest stretch, Cobra Kai

THE THANG
• Broke into groups of 3
• PAX A ran while B & C exercised, then B ran while A & C exercised and then C ran while A & B exercised. • Repeated for 4 songs

Somebody That I Used to Know, Gotye
• Burpees

Love Stinks, J. Geils Band
• Merkins

Just A Friend, Biz Markie
• Burpees

Always on My Mind, Pet Shop Boys
• Squats

For the next 4 songs, the pax worked as follows…

Cupid Shuffle, Cupid
Start in the high plank position. When the song call… Right move right, Left, move left, Kick = donkey kick, Walk = Mt. Climber, Down = Merkin All other time = Shoulder Taps

I Want You To Want Me, Cheap Trick
On the bleachers we did
Alabama Prom Date during Chorus
Dips other times during the song

You Give Love A Bad Name, Bon Jovi
Monkey Humpers during chorus
Squats other times

MARY
I’ve Done Everything For You, Rick Springfield
Pickle Pounders during Chorus
Toy Soldiers other times

ANNOUNCEMENTS
• Announcements Channel
• ARC Sign up

COT
The longer you’ve been in a relationship, the easier it is for you to take your M for granted. Resist that and do what needs to be done to keep making her feel special.

Tags: terrapin-station, Popeye, Robo, Kodak, meister, Flat Tire

Date: 2025-02-13
AO: hoya-paxa
Q: Daaa Auditor
PAX: Nano, Strange Brew, FIFA (F3 The Capital), Hammerhead, Horshack, Summit, Goldfish, Trademark, Anchorman, Cheronobyl (DR San Antonio) FNGs: None
COUNT: 11
WARMUP: Side Straddle Hops, Imperial Squat Walkers, Merkins, Mountain Climbers THE THANG: The pax broke up into 3 teams to tackle 3 stations: Station 1: 30 Navy Seal Burpee buy-in, AMRAP Tire Flips
Station 2: Accelerating Reps Sumo Squats/Apolo Ohnos; MoT snow run Station 3: 100 dips buy-in; AMRAP durkins
MARY: not today
ANNOUNCEMENTS: Abominable Ruck March 1st 6pm
COT: What are you doing to be better?

Thank you for the opportunity to lead!:auditor-eyeshade:

Tags: hoya-paxa, Nano, Strange Brew, FIFA (F3 The Capital), Hammerhead, Horshack, Summit, Goldfish, Trademark, Anchorman, Cheronobyl (DR San Antonio)

Date: 2025-02-13
AO: olympus
Q: Hightower
PAX: Rambler, Atlas, Doodles, Peanuts, Pop Fly, Ashe, Obadiah, K-Pop, Battleship FNGs: None
COUNT: 10
WARMUP:
Lots of stretching and a few warm up exercises

THE THANG:
Break into (3) groups. 2 groups do station exercise, while 1 group runs lap around parking lot. Then rotate once the runners return. Rinse & repeat for 3 rounds with different exercises each round.

MARY:
Flutter kicks, and LBC.

ANNOUNCEMENTS:
ARC: March 1 from 6-10pm
Burden Run: March 1 main event
Rambler’s AT hike April 25

COT:
Thomas Cole paintings called The Voyage of Life. Where he paints (4) stages of life: Childhood, Youth, Adulthood and Old Age. Clear connection between age and happiness. There’s a drop from mid 40’s to mid 50’s. Highest points when we’re young, then picks back up as we enter Old Age. This is why we need F3, we’re all in the Age Slump. Thanks to all you men that have helped me cope with mid life struggles.

Tags: olympus, Rambler, Atlas, Doodles, Peanuts, Pop Fly, Ashe, Obadiah, K-Pop, Battleship

Date: 2025-02-12
AO: ao-the-bullpen
Q: Trolley
PAX: Peloton
FNGs: None
COUNT: 2
WARMUP: SSH – 20, Arm Circles (Fwd/Rev) – 10 each, Don Quixote – 10, WMH – 10 , Hillbillies 10, Rockettes 10, Cherry Pickers – 10

THE THANG:
Mosey around the open field and back to the pavilion. Bear Crawl to trash cans and mosey back to the pavilion.

Series of partner exercises while playing some of the greatest (energetic) love songs:
Hit the target count of the first exercise while the partner does the other. Switch when tired or reach 50 reps, whichever comes first. 1.Merkin x 100 & Monkey Humpers
2.Coupon Curls x 125 & SSHs
3.Overhead Press x 150 & Reverse Lunges
4.LBC x 200 & T-Claps
5.Goblet Squat x 250 & Rockettes
6. Coupon Calf Raises X 300 & Step Ups

Take breaks between exercises to bear crawl or mosey around the pavilion.

MARY: none; over time
ANNOUNCEMENTS:
COT: Tell the story of Valentinus, known as St. Valentine, who lived in Italy during the era of intense persecution of Christians. He was asked by a judge to pray for his blind daughter. He prayed and she gained sight, after which the judge converted to Christianity. Legend has it that he also performed a number of wedding ceremonies for Roman soldiers who were forbidden to marry. Eventually, he was sent to Emperor Claudius II who liked him until Valentinus tried to convince the Emperor to embrace Christianity, whereupon he was condemned to death. Upon the order of his death, Valentinus wrote a farewell to the girl whose sight he had attained and signed it “from your Valentine”. Valentine was then beaten with clubs and beheaded on Feb 14, 269. Hence the beginning of a tradition of sending a “valentine”. I appreciate Valentinus’s commitment to the Gospel and to offering love – which required a great deal of courage. So we conclude this beatdown in memory of St. Vallentine and prayed that we would demonstrate courageous love. Ended in prayer.

Tags: ao-the-bullpen, Peloton