Category: Uncategorized

Date: 2024-05-08
AO: ignite
Q: meister
PAX: Legacy, Fitz-Hume, Popeye, Gandalf, Kodak, Pepco, Kipchoge, Bootlegger FNGs: None
COUNT: 9
WARMUP: 30 reps of SSH, Imperial Walker, Hill Billies, Michael Phelps, Cherry Pickers, LBACs, Reverse LBACs, Willy Mays Hays Down Dog, WGS
5-Merkin Do-Ah-Diddy to another lot
THE THANG: The Hare and the Bear
Each round PAX pair off into teams, Q picks a slow movement and a fast movement. One teammate moves around the course with the slow movement, the other with the fast movement. When the fast mover laps the slow mover, they swap. The first team to complete a lap of slow movement wins. Winners do 30 reps of a timer exercise while the rest of the PAX do all out punishment.

Round 1
Slow: Bear Crawl
Fast: Mosey
Timer: Air Squat
Punishment: Monkey Humpers

Round 2:
Slow: Lunge Walk
Fast: Power Skip
Timer: Shoulder Taps
Punishment: Burpees

Round 3
Slow: Crawl Bear
Fast: Reverse Mosey
Timer: Calf Raises
Punishment: Bobby Hurleys

MARY:
Ricky Bobby back to the other lot
30 reps of – LBCs, Supermans, Freddie Mercury, WWIs, Dirty Dog, Mike Kicks ANNOUNCEMENTS:
Help me Legacy, you’re my only hope
There’s a big workout at Roosevelt Island on 5/26
Theres another big workout at GMU on 5/27
There’s another big workout on 6/1… Somewhere. Legacy wants ignite AO to hand out water. Let him know if you can make it. COT:
Since YHC is now old, he shared with the PAX the importance of teamwork. They did at least 30 reps of at least 30 exercises, but by working in teams they were able to overcome the challenge. Find teammates at home, at work, and in life to tackle big challenges.

Tags: ignite, Legacy, Fitz-Hume, Popeye, Gandalf, Kodak, Pepco, Kipchoge, Bootlegger

Date: 2024-05-08
AO: potomac-rising
Q: Baguette
PAX: FIFA (F3 The Capital)
FNGs: None
COUNT: 2
WARMUP:
– 1 minute: Jog in place to get the heart rate up.
– 1 minute: Jumping jacks for dynamic stretching and increasing heart rate.
– 1 minute: Arm circles (30 seconds forward, 30 seconds backward) to loosen the shoulders. – 1 minute: Leg swings (30 seconds each leg) to loosen the hip flexors. – 1 minute: High knees to engage the core and increase lower body temperature. – 1 minute: Butt kicks to activate the hamstrings.
– 1 minute: Static stretch – touch toes, hold each side stretch for 30 seconds to prepare the muscles.

THE THANG:
Perform each exercise for 45 seconds followed by 15 seconds of rest. Repeat each set 3 times before moving to the next set. Set 1:
– Burpees (Full body activation)
– Mountain Climbers (Core and cardio)
Set 2:
– Squat Jumps (Lower body power)
– Murkans (Upper body strength)
Set 3:
– Lunges (Alternate legs for lower body strength)
– Plank Jacks (Core stability and cardio)
Set 4:
– High Plank Shoulder Taps (Core and shoulder stability)
– Side Lunges (Inner and outer thigh activation)

MARY:
– 1 minute: American Hammers
– 1 minute: Freddie Mercury’s
– 1 minute: Plank
– 1 minute: Side Plank (30 seconds each side)
– 1 minute: Leg Raises
– 1 minute: Flutter Kicks
– 1 minute: LBCs

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, FIFA (F3 The Capital)

Date: 2024-05-08
AO: horizon-ao
Q: Magoo
PAX: Classified, Kodiak, sticks, Fish Fry, Brown Bag, Bellhop, SPINAL TAP, Mr Haand, 3 mile, 2 percent, vplaxico, Purple Rain FNGs: None
COUNT: 13
WARMUP: SSH, CherryPicker, Hands-up squats
THE THANG: Bear Crawl tutorial followed by multi-stop neighborhood tour. EC hill climb (sorry!). Lost Patrol returns. MARY: Please no.
ANNOUNCEMENTS: Yes.
COT: My bad. But let’s work on picking up the six.

Tags: horizon-ao, Classified, Kodiak, sticks, Fish Fry, Brown Bag, Bellhop, SPINAL TAP, Mr Haand, 3 mile, 2 percent, vplaxico, Purple Rain

Date: 2024-05-08
AO: theaerie
Q: Stewie
PAX: In-Tune, Rocketman, Lonestar
FNGs: None
COUNT: 4

WARMUP:
Michael Phelps
Windmills
SSH
Nolan Ryans
Side shuffle sidelines and back
High Knees/Butt Kickers

THE THANG:
Deconstructed burpees

Home
20 air squats

1st corner
20 air squats+20 peter parkers

2nd corner
20 air squats+20 peter parkers+20 merkins

3rd corner
20 air squats+20 peter parkers+20 merkins+20 Bobby Hurleys

4th corner
10 burpees

Squats Up/Down to Flower

Motivators (5)

Burpees on thunder to Thunderstruck

MARY:

LBC
Xfactor
big boys
Flutterkicks

Ring of fire:
Penguin Taps
Shoulder tap merkins
Dying Cockroach

ANNOUNCEMENTS:
Upcoming Regional Events:
– May 26th- #boneathon
– May 27th- #memorial-murph-wod
– June 1st- #convergence
– June 7-9- #dadscamp

Local Events
2ndF Brew Run/Ruck interest in 2weeks?…TBD

COT:
Challenge you to be generous with compliments. It can change someones complete outlook on the day. There are too many things around us that are pushing us down and compliments are the glue that keep relationships strong and provide healing and strength.

Mothers Day is coming up. Tell you M shes beautiful, your kids that you love them. Give a coworker a small nod of appreciation for dedication, that their new hair style looks good on them, a complete stranger a compliment on their attire or just smile and tell them to have a great day. We don’t know what hidden hardships or pain that person is going through and your small boost can be the one thing they needed to get through the day or remember for the rest of their lives.

Closing prayers

Tags: theaerie, In-Tune, Rocketman, Lonestar

Date: 2024-04-27
AO: freestate
Q: Mumford
PAX: Andrew Churchill, Bluto, Deagle, Cannoli, Mark Michael, John Kluge, Wildcat, Dungeon Master, FIFA (F3 The Capital), Leonardo, Birdman FNGs: None
COUNT: 12

WARMUP: high knees x20
Prison hard burpees x10
SSH x20
Imperial walkers x20
THE THANG: four rounds to increasingly involved kickboxing combos (jab, cross, jaw hook, rib hook, uppercut, knee, cross knee, front kick, cross kick, back kick, Daniel-san) led by Q, class-style. Approx 30 seconds for repeating each combo. Two lap mosey after each round.
After completing four rounds, repeat second and third rounds after MARY: Portuguese hammerx15
Leg lift rosalita x15
Little mermaid x10 per side
Stretches
ANNOUNCEMENTS: bow to your sensei!
COT:

Tags: freestate, Andrew Churchill, Bluto, Deagle, Cannoli, Mark Michael, John Kluge, Wildcat, Dungeon Master, FIFA (F3 The Capital), Leonardo, Birdman