Category: Uncategorized

Date: 2024-04-11
AO: edge_of_reason
Q: Quip
PAX: Forest, Socrats, Bottlecap
FNGs: 1 Bottlecap
COUNT: 4
WEATHER:
61° and cloudy

*WARMUP:*
20cc Windmills
15cc SSH
15cc mt climbers
10cc Punch combos
5cc bend and reaches

*THE THANG:*
11s starting with 10 cc lunges (each leg) and 1 OYO merkin
In between bear crawls (steps*), bunny hops (steps*), crab walks, inch worm, long jumps (karaoke, sprints, lunges back) *just run going down the steps

Bonus 20 SC Al Gores

*MARY:*
15cc Am hams
10cc each side Dirty dogs
5cc Spiders dogs
10cc Body saws
Alphabet (“WELCOME TO FFF”)

*ANNOUNCEMENTS:*
-Bros and Beers next Friday (19th) near Herndon VA 7p. Quip has space in his car -help Forrest move on the 27 at 9a

COT:
-Forrest’s move and closing on the house tomorrow.
-Socrats’ 2.0’s sleep training

Tags: edge_of_reason, Forest, Socrats, Bottlecap

Date: 2024-04-10
AO: apollo
Q: Juneau
PAX: Bluegrass, Mongoose, Yeti, Pele
FNGs: None
COUNT: 5

WARMUP: SSH, Wiley Mays Hays, Cherry Twist, Michael Phelps, Downward Dog, Cobra Kai THE THANG:
Each pax throws a baseball or softball as far as they can down the field. Pax then conduct an exercise to the ball and back. Rinse and repeat with each Pax. Exercises included Karaoke, lunges, sprints, murder bunnies, bear crawl. MARY: WW2s, Burpee’s
ANNOUNCEMENTS: Murph train up on Mondays
COT: Only two teams won the NCAA tournament, South Caroline for the women and UCONN for the men. Every other team, no matter how far they made it, left disappointment. When life leads to disappointment and failure let it kick you forward instead of backwards.

Tags: apollo, Bluegrass, Mongoose, Yeti, Pele

Date: 2024-04-10
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette
FNGs: None
COUNT: 2

WARMUP:
15 SSH IC
10 windmills IC
10 squat jumps SC
10 mountain climbers IC
10 merkins SC

THE THANG:
Run end line to end line on bball court between each set

20 cleans, 1 squat
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

MARY:
50 crunches SC

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, Baguette

Date: 2024-04-10
AO: horizon-ao
Q: Magoo
PAX: Classified, Purple Rain, Kodiak, Fish Fry, Disco, Brown Bag, 2 percent, vplaxico, Attache’, sticks, SPINAL TAP FNGs: None
COUNT: 12
WARMUP: WMH, Cherry Picker, Mikey Phelps and arm cirles with various movements, roll like a ball
THE THANG: Neighborhood fellowship run with catch-up stops; Triceps Extravaganza, gorilla squats MARY: bottle opener, superman, stretching series.
ANNOUNCEMENTS: On Saturday, April 20th, F3 The Capital will be sending PAX to help out with the Arlington Outdoor Lab Open House in Fauquier County. [A whole bunch of stuff I forgot should go here]
COT: Stolen quote of the day: “Nothing tries a man more than to be grateful all the time.”

Tags: horizon-ao, Classified, Purple Rain, Kodiak, Fish Fry, Disco, Brown Bag, 2 percent, vplaxico, Attache’, sticks, SPINAL TAP

Date: 2024-04-10
AO: ignite
Q: Gherkin
PAX: bogey, Legacy, Popeye, Tony cha cha Vargas, Pepco
FNGs: None
COUNT: 6
WARM UP
SSH, IW, Hillbillies, Willie Mays Hays, Michael Phelps, world’s greatest stretch, Cobra Kai

THE THANG

Bearmuda Triangle
Triangle with points about 30 yards apart. PAX start on one point of the triangle, perform a set of exercises and bear crawl to the next point, where more of the same exercises are performed and repeat for third point with more of the same exercise. Bear crawl back to the first point and start again with a different exercise. 1 Merkins 20, 30, 20
2 Squats 30, 40, 30
3 Burpees 10,15,10
4 American Hammer(IC) 20, 25, 30
5 Shoulder Taps (IC) 20, 25, 20
6 Bobby Hurley 20, 25, 20
7 Merkins 15, 20, 15

MARY
Box Cutters
Flutter kicks
LBCs
60 second plank

ANNOUNCEMENTS
Service opportunity next weekend at the Arlington Outdoor Lab – Legacy has details Boneathon Memorial Day Wknd
The Murph on Memorial Day
Convergence on June 1

COT
Quote from my daughter’s college essay “Whenever I feel like giving up, but keep going anyway, is when I make the most progress”

That quote is good encouragement and something we should all carry with us as a reminder to always do what you can to push through whatever is in front of you. We can do much more than we think we can or than our body or mind sometimes wants us to do. You can break through to the other side of a physical or mental barrier and you will be rewarded for your hard work for doing so.

Tags: ignite, bogey, Legacy, Popeye, Tony cha cha Vargas, Pepco