Category: Uncategorized

Date: 2025-02-12
AO: ignite
Q: Fitz-Hume
PAX: Goldfish, Popeye
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: run up and down the FCC parking deck, doing inchworms and shoulder taps along the way. MARY: overhead coupon imperial walkers and hillbillies
ANNOUNCEMENTS: check the channel
COT: some things we do for continuity and not productivity

Tags: ignite, Goldfish, Popeye

Date: 2025-02-12
AO: thepatriot
Q: Summit
PAX: Anchorman, Gherkin, CableGuy, Rim Fire, Strange Brew, Maguire, Messy FNGs: None
COUNT: 8
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, Downward Dog, WGS, Cobra Kai

THE THANG:
– Four (4) full Tabata sets…20 secs work|10 secs rest X8)
– Alternate Blockees & Cactus Jump Squats
– Alternate Dips & Thrusters
– Between each set run one lap (400M) around track…sprinting lengths and jogging corners…in 6 inches of fresh snow!! Total 1 mile
– Beatdown also included a Drake vs. Kendrick Lamar battle playlist. Informal polling and directive from Messy was that Drake won.

MARY: All IC…LBCs, American Hammers, Flutter Kicks

ANNOUNCEMENTS: ARC and other announcements on announcement channel.

COT: Growing up YHC was raised by the rule…”work before play.” Whereas a generally good philosophy it ultimately materialized into the play part of the equation rarely occurring.

YHC recognized that enjoying the journey (play while working) and taking a moment to celebrate success is important and is intentional about doing that with M, adult children, team members, etc,

So…enjoy the journey today. Kids are out of school. Have a snowball fight, make a snowman, snow fort, etc. The shoveling can wait.

Tags: thepatriot, Anchorman, Gherkin, CableGuy, Rim Fire, Strange Brew, Maguire, Messy

Date: 2025-02-12
AO: compound
Q: Rambler
PAX: Hightower, Atlas, Yardbird
FNGs: None
COUNT: 4
WARMUP: mosey with block, Motivator/5, WMH, DD, kneeling pose, WGS, mountain climber, Jax, merkin
THE THANG: man makers w. Block. 1 pax runs w block to top of garage while others build. Continue rotation until all blocks up top. Return w all blocks. Next from station 1 pax runs with block to end of garage. Rotate each pax. While the runner is out complete a series of exercises including oh press, KB swings, curls, chest press, rotating block around waist, flutters w block press, etc. Third round is back to wall building and rotation of man makers and a timer returning to top of garage. All return with blocks for Mary. MARY: LBCs, table top leg stretch, childs pose, embryo pose ANNOUNCEMENTS: toys, arc, AT hike
COT: ton of uncertainty and unclear way ahead in the federal market for fed civ, military and contractors. Tough to be a leader during such a unique and unprecedented time. Know you have family, faith, and this group as support to pass through the test. I am fortunate to have F3 as a source of strength.

Tags: compound, Hightower, Atlas, Yardbird

Date: 2025-02-12
AO: horizon-ao
Q: sticks
PAX: SPINAL TAP
FNGs: None
COUNT: 2
WARMUP: walk to SPINAL TAP house
THE THANG:
Shovel SPINAL TAP sidewalk and driveway
Shovel Magoo sidewalk and driveway
MARY: walk back to car
ANNOUNCEMENTS: Shovel your sidewalks and avoid fines
COT: Find the meditation in snow shoveling

Tags: horizon-ao, SPINAL TAP

Date: 2025-02-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA
FNGs: None
COUNT: 2
WARMUP:
SSH IC
Side shuffle mosey
Imperial Walker Squats IC
FW mosey
Mountain climbers IC
Kareoke mosey
Plank jacks IC
backward mosey

THE THANG:
1 pax “stroll with” (toss) sandy 150 ft then run back with sandy on your shoulders. Other pax do AMRAP of below exercises – 1 exercise per “stroll”

Squats
BBS
Merkins
Calf raises
Imperial Walker Squats
LBC

MARY:
20 Reverse crunch SC
10 American Hammer IC
50 LBC SC

ANNOUNCEMENTS: toy drive + beatdown tomorrow at Hoya Paxa

COT: be kind

Tags: potomac-rising, RA