Category: Uncategorized

Date: 2025-02-12
AO: compound
Q: Rambler
PAX: Hightower, Atlas, Yardbird
FNGs: None
COUNT: 4
WARMUP: mosey with block, Motivator/5, WMH, DD, kneeling pose, WGS, mountain climber, Jax, merkin
THE THANG: man makers w. Block. 1 pax runs w block to top of garage while others build. Continue rotation until all blocks up top. Return w all blocks. Next from station 1 pax runs with block to end of garage. Rotate each pax. While the runner is out complete a series of exercises including oh press, KB swings, curls, chest press, rotating block around waist, flutters w block press, etc. Third round is back to wall building and rotation of man makers and a timer returning to top of garage. All return with blocks for Mary. MARY: LBCs, table top leg stretch, childs pose, embryo pose ANNOUNCEMENTS: toys, arc, AT hike
COT: ton of uncertainty and unclear way ahead in the federal market for fed civ, military and contractors. Tough to be a leader during such a unique and unprecedented time. Know you have family, faith, and this group as support to pass through the test. I am fortunate to have F3 as a source of strength.

Tags: compound, Hightower, Atlas, Yardbird

Date: 2025-02-12
AO: horizon-ao
Q: sticks
PAX: SPINAL TAP
FNGs: None
COUNT: 2
WARMUP: walk to SPINAL TAP house
THE THANG:
Shovel SPINAL TAP sidewalk and driveway
Shovel Magoo sidewalk and driveway
MARY: walk back to car
ANNOUNCEMENTS: Shovel your sidewalks and avoid fines
COT: Find the meditation in snow shoveling

Tags: horizon-ao, SPINAL TAP

Date: 2025-02-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA
FNGs: None
COUNT: 2
WARMUP:
SSH IC
Side shuffle mosey
Imperial Walker Squats IC
FW mosey
Mountain climbers IC
Kareoke mosey
Plank jacks IC
backward mosey

THE THANG:
1 pax “stroll with” (toss) sandy 150 ft then run back with sandy on your shoulders. Other pax do AMRAP of below exercises – 1 exercise per “stroll”

Squats
BBS
Merkins
Calf raises
Imperial Walker Squats
LBC

MARY:
20 Reverse crunch SC
10 American Hammer IC
50 LBC SC

ANNOUNCEMENTS: toy drive + beatdown tomorrow at Hoya Paxa

COT: be kind

Tags: potomac-rising, RA

Date: 2025-02-06
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Pigeon, Cannoli
FNGs: None
COUNT: 5
WARMUP:
– Side Straddle Hop (SSH) x 25 IC
– Swingbillies x15 IC
– Shoulder Taps x10 IC
– Plank-Jacks x10 IC
– Mountain Climbers x 10 IC
– Michael Phelps x10 IC
– Hairy Rockets x15 IC
– Frankenstein x 10 each direction
– Cherry Pickers x 15 IC
– Windmills x 10 IC
– Stretching

THE THANG:
Dora and Diego going up and down the escalators
Pair up, one does the following while other runs to the end of the parking lot and back: 1. Merkins x 75
2. Bicep Curls x 75
3. Overhead Presses x 75
4. Bend over Rows x 75
5. Squats x 75

Second round with 50 reps

MARY:
– Reverse Crunches
– Dolly
– The pinguins
– X Factor
– Flutters
– Plank-o-Rama

ANNOUNCEMENTS:
– SuperBowl at Cannoli’s

COT:

Tags: freestate, Horshack, Winston, Pigeon, Cannoli

Date: 2025-02-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Sherpa, RA, Promoter
FNGs: None
COUNT: 4
WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers
20 Should taps
15 SSH IC
10 high knees IC
5 Mountain Climbers IC
10 Shoulder taps IC

THE THANG:
Roll the die

1
13 original colony merkin thrusters SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia

2
Continental mosey

3
27 amendment plank crunches SC

4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC

5
50 state SSH SC

6
15 federal department squats

Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General

MARY:
15 Freddie Mercury IC
10 flutter long slow IC
10 flutter short fast IC
20 reverse crunch IC

ANNOUNCEMENTS: Buy Super Bowl squares

COT: be kind

Tags: potomac-rising, Sherpa, RA, Promoter