Category: Uncategorized

Date: 2025-02-07
AO: horizon-ao
Q: 3 mile
PAX: Classified, Kodiak, Poe, Hobbyhorse
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch THE THANG
– Lap to grab coupons
– Coupon work
– Round 1 // cycle through 2x
1. Timer: run across the field and back
2. Floor to ceilings
3. Merkins
4. Squats with coupons
– Lunge walk with coupons
– 6 / blockees
– 18 / bent over rows
– 50 / calf raises
– 18 / single leg deadlift
– 6 / blockees
– Round 2 /// cycle through 2x
1. Backwards run, fwd run back
2. OH press
3. KB swings *coupon
4. Pull throughs
MARY:
– Round the worlds, Flutter kick hallelujahs, Shoulder tap/mtn climbers, hip raises, LBCs, ANNOUNCEMENTS: ARC, hoya-paxa on Thursdays
COT:
– It’s never too late. Taking my M on a trip for her 40th birthday (narrator: she turned 44 in November); it’s never too late – to say or do the thing (i love you, i’m sorry). My M may or may not agree 🙂

Tags: horizon-ao, Classified, Kodiak, Poe, Hobbyhorse

Date: 2025-02-07
AO: f3thecapital-news
Q: 3 mile
PAX: Classified, Kodiak, Poe, Hobbyhorse
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch THE THANG
– Lap to grab coupons
– Coupon work
– Round 1 // cycle through 2x
1. Timer: run to 50 and back
2. Floor to ceilings
3. Merkins
4. Squats with coupons
– Lunge walk with coupons
– 6 / blockees
– 18 / bent over rows
– 50 / calf raises
– 18 / single leg deadlift
– 6 / blockees
– Round 2 /// cycle through 2x
1. timer: run to 50 and back
2. OH press
3. KB swings *coupon
4. Pull throughs
MARY:
– Round the worlds, Flutter kick hallelujahs, Shoulder tap/mtn climbers, hip raises, LBCs, ANNOUNCEMENTS: ARC, hoya-paxa on Thursdays
COT:
– It’s never too late. Taking my M on a trip for her 40th birthday (narrator: she turned 44 in November); it’s never too late – to say or do the thing (i love you, i’m sorry). My M may or may not agree 🙂

Tags: f3thecapital-news, Classified, Kodiak, Poe, Hobbyhorse

Date: 2025-02-07
AO: thepatriot
Q: bogey
PAX: Boardwalk, Summit, citrus, Booking, Shake ‘n’ Bake, Strange Brew, Bone, Jag, Rim Fire, Short Rib, Sunshine, Wedding Singer FNGs: None
COUNT: 13
WARMUP: SSH, IWs, HBs, MNCs, CPs, KK, DD

THE THANG:
Shoulder carry coupon to amphitheater

AMPHITHEATER
15x step ups IC, 15x curls, 15x OHP, Lap
15x step ups IC, 20x derkins, 20x OHP, Lap
15x step ups IC, 25x dips, 25x OHP
Farmer carry coupon to basketball court

BASKETBALL COURT
20x Coupon Swings, 10x coupon squats
30x Low Rows, 10x coupon squats
40x IC Shoulder taps, 10x coupon squats
Rifle carry coupon to field

THE FIELD – Line up on goal line
5x Blockees
Backpedal 100yd to opposite goal line
5x burpees
Backpedal return to goal line
5x blockees
Bearcrawl to the 25
5x burpees
Bearcrawl return to goal line

BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward, 1x 10-ct
20x IC LBACs reverse, 2x 10-ct
20x IC seal claps, 3x 10-ct
20x IC overhead claps, 4x 10-ct
RECOVER

MARY: 50x Flutter Kicks IC

ANNOUNCEMENTS: Super Bowl Squares, ARC

COT: YHC shared the importance of knowing when to “let go” of your kids. YHC and another dad took 9 YHS senior boys to 7S for 3 nights/days of skiing. The boys were tasked with finding a place to stay, coming up with a grocery list, menu, and prepping/cooking meals. YHC was tempted at times to step in when it appeared certain situations could’ve been handled better, but reminded himself to step back, let go, and allow the boys to work through problems and find solutions on their own. YHC thanked the PAX for showing up in the gloom to share in the beatdown. Thank you, men. And SYITG!

Tags: thepatriot, Boardwalk, Summit, citrus, Booking, Shake ‘n’ Bake, Strange Brew, Bone, Jag, Rim Fire, Short Rib, Sunshine, Wedding Singer

Date: 2025-02-07
AO: theaerie
Q: Rocketman
PAX: Stewie, Trifecta, Lonestar
FNGs: None
COUNT: 4
WARMUP: SSH, Bat Wings, Overhead Claps, Imperial Walkers, Hillbilly Walkers.

THE THANG:

EMOM rounds for 8 minutes per exercise.

– Burpees

Then a blue light special… then a migration to a close by commuter lot to wrap up with some:

– Freddy Mercuries

ANNOUNCEMENTS:

Discussion of what’s next for The Aerie.

COT:

Found on the Internet:

“Stop choosing to be offended at every little thing you don’t agree with. It’s tiresome and will never lead to fulfillment. You can’t control what other people say or do, BUT you can choose your response to it.” Today’s events were a reminder to do just this.

Tags: theaerie, Stewie, Trifecta, Lonestar

Date: 2025-02-07
AO: sparta
Q: Atlas
PAX: K-Pop, Nano, Obadiah, Ashe, Peanuts, Blue Steel, Rambler FNGs: None
COUNT: 8
WARMUP: hard merkins, WMH, motivators, body twists
THE THANG: cycle through 5 stations. Each station had 20 reps. Squats, Merkins, triceps, situps, jacks. MARY: motivators
ANNOUNCEMENTS: arc, squares, Georgetown launch and toys
COT: find time to bring scripture into time with your family. Look for an area of your life where God can help and guide you/lead you.

Tags: sparta, K-Pop, Nano, Obadiah, Ashe, Peanuts, Blue Steel, Rambler