Category: Uncategorized

Date: 2025-03-20
AO: olympus
Q: Rambler
PAX: Doodles, Monk, Sunny, Atlas, Pop Fly, K-Pop, NOAA, Obadiah, Battleship, Toolbox, Rollingstone, Peanuts FNGs: None
COUNT: 13
WARMUP: ssh, WMH, merkins, DD kicks, TT reverse leg stretch, lb arm circle
THE THANG: 1. Bear crawls,/mosey combo across and back on field. 2. 3 teams. Teams rotate by moving potato from one side of bleecher set to the other side. Remaining pax runs the track stopping every 1/4 for 50 sets of reps of choice. Teams switch out. 3. Run all the bleecher stairs as a group to collect the potatoes. MARY: truncated and incorporated in the thang
ANNOUNCEMENTS: apr 5 street cleanup
COT: community involvement. Become an engaged leader in your community. Church, scouts, civic org. Your children will learn from observing your leadership. Take the call from F3 to be a leader as nantan or a F(#) leader.

Tags: olympus, Doodles, Monk, Sunny, Atlas, Pop Fly, K-Pop, NOAA, Obadiah, Battleship, Toolbox, Rollingstone, Peanuts

Date: 2025-03-19
AO: horizon-ao
Q: Magoo
PAX: Classified, Kodiak, vplaxico, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: Did a few stretches while we waited for Purple Rain
THE THANG: 2.4 mile run through the neighborhood hills as requested by Purple Rain MARY: Freddie Mercuries
ANNOUNCEMENTS: Special thanks to Purple Rain for suggesting the workout. Join us at Spinal Tap’s place for a retirement firepit. Saturday 7pm. COT: Good times were had by all. Thanks for sharing.

Tags: horizon-ao, Classified, Kodiak, vplaxico, SPINAL TAP

Date: 2025-03-19
AO: potomac-rising
Q: Baguette
PAX: Promoter, ShamWow, Tiger Lilly, William Savage, Low key, RA, Groundskeeper, John Kluge, Tom Cox, FIFA (F3 The Capital) FNGs: None
COUNT: 11
WARMUP:
SSH IC 25
Imperial Walkers IC 25
Swing Billies IC 25
Squats OMD 25
Lunges OMD 15 EL
Mountain Climbers IC 25

THE THANG:
OYO – with spotter – 2 coupons/ pax
Coupon Fly x50
Coupon Pullover press x50
Chest Press x50
Skull Crusher x50
Inclined Murkans x50
Dips x50
Repeat till time is called

MARY:
Big boy sit ups x50 OMU
American Hammers IC 25
V-ups 3 OMU
Leg Raises 25 OMU
Freddy Mercury IC 25
LBC IC 25

ANNOUNCEMENTS:

COT:
Mental health – meditate

Tags: potomac-rising, Promoter, ShamWow, Tiger Lilly, William Savage, Low key, RA, Groundskeeper, John Kluge, Tom Cox, FIFA (F3 The Capital)

Date: 2025-03-19
AO: compound
Q: Rambler
PAX: Roddick, Doodles, Poe, Yardbird, Popeyes, Battleship, Big Bird, Skidoos, Sunny FNGs: None
COUNT: 10
WARMUP: SSH. WMH. DD w leg pump. Mountain climbers. Merkins. Table Top Inside Kick. Table Top Reverse Leg Stretch. Potato pickers with toss
THE THANG: kickoff with Ricky Baggy to rainbow garage. Two teams. Send coins from 1st floor to top floor. RemIning pax complete 50x of selected item. All pax to 6th floor for final coin. Ricky Baggy to fake green space. Pair up and complete bear crawl potato push with partner, reverse with crawl bear. Ricky Baggy back to start. MARY: heels to heaven
ANNOUNCEMENTS: apr 5 cleanup
COT: values of my grandparents. Integrity. Walk the talk across your life and in particular with your children. If you can’t keep the promise – hold your promise. From an ethics perspective work everyday to stay true, avoid the easy way that requires a break from your integrity to achieve an outcome – all facets of life.

Tags: compound, Roddick, Doodles, Poe, Yardbird, Popeyes, Battleship, Big Bird, Skidoos, Sunny

Date: 2025-03-19
AO: ignite
Q: Pepco
PAX: Fitz-Hume, Bob the Builder, Walker, Gherkin, Fiddler, Pepco, Enron, Popeye, meister, Goldfish, Kodak, Ice Tea, Legacy, Siren FNGs: None
COUNT: 14
WARMUP: 15 reps of SSH, IW, Hillbillies, RVEs, Don Quixotes, WMH then Down Dog OYO, World’s Greatest, Cobra Kai

THE THANG:
Coupon shuffle across Washington to Madison Park

Fellowship Lap

Dora Set 1 – Reps as a Team – while other PAX does 50 yard lunge walk then mosey back – 100 Overhead Press
– 150 Curls
– 50 Burpees

Fellowship Lap

Dora Set 2 – Reps as a Team – while other PAX does Lt. Dans and then mosey back – 150 coupon rows
– 100 Merkins
– 50 Burpees

Winter / Spring
– 20 Bonnie Blairs
– 30 Yards of Murder bunnies

Coupon Shuffle back to parking lot

MARY: Toy Soldiers, LBCs

ANNOUNCEMENTS: March Madness

COT: Today is the last day of winter. Winter can be cold, lonely and isolating. YHQ has had a tough winter professionally. Spring is coming. Spring promises renewal and new opportunities. While you might not see it today, have confidence that the seeds you are planting today will bear fruit.

Tags: ignite, Fitz-Hume, Bob the Builder, Walker, Gherkin, Fiddler, Pepco, Enron, Popeye, meister, Goldfish, Kodak, Ice Tea, Legacy, Siren