Category: Uncategorized

Date: 2024-05-22
AO: f3thecapital-news
Q: Magoo
PAX: vplaxico, SPINAL TAP, 3 mile, sticks, Lazlo, Disco, Brown Bag, Sparky, Bellhop, Classified, Mr Haand, Purple Rain, Fish Fry, Boomerang, Stapler FNGs: 2 Boomerang, Stapler
COUNT: 16
WARMUP: SSH, WMH, Hands-up squats, Heel-touch squats, washing machine, walk-out merkins, imperial walker, hillbilly
THE THANG: Tabata-style, 30 sec on 15 sec off. Two Pax per block. One on block, one locomotes to/from the 18. Switch each cycle. MARY: Can-opener Tabata round.
ANNOUNCEMENTS: Many.
COT: Be her night in shining armor. Do the annoying, seemingly points things without sarcasm or complaint. It means more to her than a clean sink or having the desert forks separated from the dinner forks. You got this.

Tags: f3thecapital-news, vplaxico, SPINAL TAP, 3 mile, sticks, Lazlo, Disco, Brown Bag, Sparky, Bellhop, Classified, Mr Haand, Purple Rain, Fish Fry, Boomerang, Stapler

Date: 2024-05-22
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Flagpole, Cialis (F3 the Capital), Baguette, Tiger Lilly, Dubin, El Double, Low Key FNGs: None
COUNT: 9

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
Bear crawl to half, sprint to far side and back to dot, crawl bear to start line 6 blockies SC OYO

8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
Bear crawl to half, sprint to far side and back to dot, crawl bear to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
Bear crawl to half, sprint to far side and back to dot, crawl bear to start line 12 coupon dips SC OYO

10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
Plank o Rama IC

ANNOUNCEMENTS:
Annual convergence June 1 T Roosevelt island in DC. beatdown followed by coffeeteria

COT:

Tags: potomac-rising, Promoter, Flagpole, Cialis (F3 the Capital), Baguette, Tiger Lilly, Dubin, El Double, Low Key

Date: 2024-05-22
AO: ignite
Q: Popeye
PAX: bogey, Bootlegger, Goldfish, Kodak, Legacy, meister, Gandalf FNGs: None
COUNT: 8

WARMUP: the usual

THE THANG:
Part 1: pax shadow boxing different combos with pax timer sprinting to Nolan Ryan

Part 2: 3 rounds of 10 balance exercises. Total number of times pax put both feet down for stability was total number of lunges/smurf jacks after each round

Part 3: 2 rounds of 10 no-hand get ups. Total number of failures was total number of groiners/burpees after each round

Part 4: all pax shadow boxing, fancy moves allowed, with periodic sprints to Nolan Ryan all together

MARY: plank, LBC, donkey kick, dirty dog, Freddie Mercury

ANNOUNCEMENTS: Murph, Boneathon, Convergence, Dads Camp

COT: Physical training is about movement variety, too. Work in some motions throughout the day other than sitting in chairs if possible.

Tags: ignite, bogey, Bootlegger, Goldfish, Kodak, Legacy, meister, Gandalf

Date: 2024-05-22
AO: theaerie
Q: Lonestar
PAX: In-Tune, Queens
FNGs: 1 Queens
COUNT: 3

WARMUP:
Side straddle hops
Michael Phelps
Willie mays hays
Butt kicker
Frankenstein
High knees
THE THANG:
1 lap – start at 50 yd line, wan straight, jog turn, sprint other straight, jog turn walk back to 50 Sets of 10 –
Merkins
Thruster
Abs (rotation)
Jump squats
5 laps total
MARY:
And baby
ANNOUNCEMENTS:
Murph coming up!!!
COT:
Thankful for the scars and hard stuff

Tags: theaerie, In-Tune, Queens

Date: 2024-05-20
AO: softballs
Q: Defiance
PAX: 3 mile, Jenner, Lazlo, Legacy, Poe, Sparky, Old Bay, 2.0 Wiffle FNGs: None
COUNT: 9

WARMUP: 0530 box jumps at hamilton, the official warmup AO of softballs
THE THANG: Monday night double-header under the lights. Fielding only 9, the good guys dropped both games despite the Pax working to get better every inning. We struggled in a few key areas, primarily offense as well as defense.
MARY: Highlights included 2.0 Wiffle providing an offensive spark, Poe flashing leather at 3rd, Legacy with a web gem at first, and Lazlo refusing to flinch at two rocket line drives that threatened to rearrange his face. ANNOUNCEMENTS: No game next Monday night for Memorial Day
COT: Every rep is a chance to get better, and when you’re 0-season, it’s really just you vs. you out there.

Tags: softballs, 3 mile, Jenner, Lazlo, Legacy, Poe, Sparky, Old Bay, 2.0 Wiffle