Category: Uncategorized

Date: 2024-05-01
AO: ignite
Q: Legacy
PAX: Fitz-Hume, bogey, Goldfish, Tony cha cha Vargas, Kodak, Kipchoge, Popeye, Gandalf FNGs: None
COUNT: 9
WARMUP: SSH, Imp Walkers, Hill Billy, Michael Phelps, Cherry Pickers, LBACs, Willy Mays Hays, Downward Dog, WGS
THE THANG: Run to the newly surfaced parking lot at Columbia Baptist’s new building. First Thing: Bear Crawl Dora, 100 Merkins, 100 Single Count BBs, 100 LBCs, then Regular Dora, 100 Shoulder Taps, 100 Mountain Climbers, 100 Flutters, all single count. Then, introducing the game of pressure, all PAX take 3 steps back from Home Depot buck and get a spongey ball that they must, in turn, throw into the bucket. For every miss, the “burpee ante” for the following round goes up. We are not going to get into individual statistics on this, but it was interesting, and I will note that the PAX dramatically increased their accuracy as the rounds went on [indeed, these Qs are always harder because the F3 format does not include a pre-game shoot-around like the NCAA and NBA provide]. After a few rounds, the Q introduced another layer, which is 2 consecutive misses, or 3 consecutive misses generate an immediate stand-alone penalty; 2 immediate burpees for the consecutive miss, and, for a miss after the 2nd consecutive miss, 10 burpees followed by a suicide in another area of the beautifully appointed new parking lot. Only one time did we have to do the 3-penalty–PAX really performed under the pressure. MARY: Flutter Kicks, LBC
ANNOUNCEMENTS: Bonathon 5.26, Murph 5.27, Convergence 6.1 (with Major Payne scheduled to be one of the Qs)–also: See Fitz-Hume’s post on 5.11 run at the Pentagon
COT: You will find yourself under pressure. It is unavoidable. Some say pressure is a privilege. F3 actually will help you when it comes time for you to handle a pressure-situation. The best way to deal with pressure is simply to stand up and do your vbest. You will be fine! SYITG!

Tags: ignite, Fitz-Hume, bogey, Goldfish, Tony cha cha Vargas, Kodak, Kipchoge, Popeye, Gandalf

Date: 2024-05-02
AO: freestate
Q: Deagle
PAX: Winston, CashOnly, Dungeon Master, Mark Michael, Pigeon, Mumford, Bluto, Cannoli, Brony FNGs: None
COUNT: 10
WARMUP:
– 3 laps around the blacktop
– Swingbillies x15 IC
– Hairy Rockets x15 IC
– Shoulder Taps x15 IC
– Mountain Climbers x 15 IC
– Merkins x10 on Q
– Side Straddle Hop (SSH) x 15 IC
– Frankenstein Winston-style
– Carolina Dry Docks X15 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
– Windmills x 10 IC

THE THANG:
– Dora 4-3-2-1
– 400 Dips
– 300 Squats
– 200 Incline Merkins
– 100 calf raises.

MARY:
– Reverse Crunches x 20 IC
– Dolly x15 IC
– Pinguin x15 IC
– X Factor x15 IC
– Little Mermaid x15 IC
– Rodeo Flutters

ANNOUNCEMENTS:
Dungeon’s demolition is this Saturday, right after the run.

COT:

Tags: freestate, Winston, CashOnly, Dungeon Master, Mark Michael, Pigeon, Mumford, Bluto, Cannoli, Brony

Date: 2024-05-02
AO: olympus
Q: Megatron
PAX: NOAA, Poe, Peanuts, Hightower, Crop Duster, Doodles, Megatron FNGs: None
COUNT: 8

WARMUP:
Mericans, side straddle hops, Michael Phelps, Willie Mays

THE THANG:
Run
75 deadlifts
100 pushups
125 clean and press
150 squats
Run

MARY:
Stretching

ANNOUNCEMENTS:
Boneathon, Murph, in May convergence, Dads Camp in June check channels for details.

COT:
Perseverance and winning. Q shared about his High School soccer team winning two games this season in the last kick of the game. Connected perseverance and “winning” to life outside of sports. Are we preserving with our work and relationships? Are we winning (loose term) in those areas?

Tags: olympus, NOAA, Poe, Peanuts, Hightower, Crop Duster, Doodles, Megatron

Date: 2024-05-01
AO: thepatriot
Q: Booking
PAX: Bone, Strange Brew, Spud, Shake ‘N’ Bake, Coconuts, CableGuy, Hobbyhorse, SAAS, Wedding Singer, Ice Tea FNGs: None
COUNT: 11
WARMUP: The morning started by one PAX comparing his workout schedule to that of God in that they both took a day off each week. After several of us digested that, we proceeded into the usual warmup: SSH, Merkins, Imperial Walkers, Burpees, Michael Phelps, WM Hayes, Cherry Pickers, Down Dog, World’s Greatest Stretch THE THANG:
At the goal line- 25x Overhead Press
Murder Bunny to 25 yard line- 25x Curls
Murder Bunny to 50 yard line- 25x Low Rows
Murder Bunny to 25 yard line- 25x Chest Press
Murder Bunny to goal line- 25x coupon squats

Full Sprint to opposite goal line

At the goal line- 25x Calf raises

Bear Crawl to the 25 yard line- 25 Plank Jacks
Bear Crawl to the 50 yard line- 25 Big Bois
Bear Crawl to the 25 yard line- 25 shoulder taps
Bear Crawl to the goal line- 25 toe taps on the coupon

Rifle Carry to the 25 yard line- 25x Atlas Shrugs
Rifle Carry to the 50 yard line- 25x Around the worlds
Rifle Carry to the 25 year line- 25x Leg Lifts over coupons
Rifle carry to the goal line- 25x Derkins

Back Pedal to opposite goals line-

Lunge Walk to the 25 yard line- 25x WWI sit ups
Lunge Walk to the 50 yard line- mix of overhead and seal claps/ arm circles 25x each Lunge Walk to the 25 yard line- 25x flutter kicks
Lunge Walk to goal line- 25x curls

Several notable comments were made during and after the workout, including Bone equating the low number of PAX in attendance to the fact that coupons were involved, yet he reluctantly continued to participate. Cable Guy audibly disagreeing with the need for a 10 count and applauding the 10 count quickly becoming a 3 count. It was a spicy and fun crew this morning!

MARY: LBC, Penguin crunches, toy soldiers, Donkey Kicks, Dirty dogs, Freddy Mercuries ANNOUNCEMENTS: Bone-a-thon, Convergence, The Murph
COT: You can’t find balance in your life ….you need to create balance in your life. As you create and mold this balance consider the following:

1.Simplify your life- eliminate or adjust unnecessary things that drain you and replace them with things that give you joy.

2.Learn to say “no” – without saying “no” your life won’t be yours it will be driven solely by a series of outlook calendar appointments

3.Take care of yourself first – then schedule life’s mundane chores later- honor your need for exercise recreation and rest. Mowing the grass or washing the car can wait if it doesn’t give you joy

4. Identify activities that give you energy- you will discover your fatigue disappearing from doing what you enjoy

5. Surround yourself with high-quality relationships that support, challenge and encourage you not drain you.

6.Design and abide by a routine that that allows you to accomplish what you need to smoothly get through the week- don’t constantly live in a crisis/ chaos mode

7.Assess/ monitor the use of technology in your life- does scrolling the internet decrease or increase your stress?

Tags: thepatriot, Bone, Strange Brew, Spud, Shake ‘N’ Bake, Coconuts, CableGuy, Hobbyhorse, SAAS, Wedding Singer, Ice Tea

Date: 2024-05-01
AO: theaerie
Q: Lonestar
PAX: Rocketman, Brass Monkey, In-Tune
FNGs: None
COUNT: 4

WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
5 sets traveling to 50 yd line w/
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies

Frisbee Match
Go length of field. 1st person tosses frisbee, 2nd person throws other frisbee and tries to match first persons toss. However many yds away, that is how many burpees you complete. Bear crawl to frisbee.
Ex: 1st toss to 40 yd line. 2nd frisbee to 30yd line. Bear crawl to 40 yd line and do 10 burpees!

MARY:
ANNOUNCEMENTS:
COT: find identity in what is lasting!!

Tags: theaerie, Rocketman, Brass Monkey, In-Tune