Category: Uncategorized

Date: 2024-12-26
AO: freestate
Q: Cannoli
PAX: Bluto, Mark Michael, Horshack
FNGs: None
COUNT: 4
WARMUP: SSHs, Imperial Walkers, Plank Jacks, Shoulder Taps, Mountain Climbers, Michael Phelps, Willie Mays Hays, Cherry Pickers, Mosey (to front of school)

THE THANG:
8 exercises x multiples of 12, plus 4 Pax choice of the 8

1) 12 Burpees (OYO)
2) 24 Merkins (OMD)
– 1 suicide
3) 36 Squats (with coupon), (OMD)
4) 48 Coupon press (OYO)
– Mosey
5) 60 Flutters (OMC)
6) 72 SSH (IC)
– 1 suicide
7) 84 seconds of Wall Sit
8) 96 seconds of Plank-o-Rama
– Mosey
Pax choice . . .
9) 12 Burpees (OYO)
10) 36 Squats (with coupon), (OMD)
– Mosey
11) 48 Coupon press (OYO)
12) 24 Merkins (OMD)
– 1 suicide

MARY: Reverse crunches, Freddie Mercuries, Plank-o-Rama, Supermans, Outlaws, Scissors, Flutters ANNOUNCEMENTS:
COT:
Twas the day after Christmas, when all through the land,
Pax were deep sleeping, not raising a hand;
But a few did dare venture, out into the cold,
Afraid perhaps, of bringing branded unbold;
And so they did toil, under the weight of their coupons;
Hoping they could rest later, on their very soft foutons;
The beatdown complete, it was time to unwind;
The Pax there united did solemnly find;
That despite all of life’s frustrations;
It helps if you join F3 Nation!

Tags: freestate, Bluto, Mark Michael, Horshack

Date: 2024-12-27
AO: horizon-ao
Q: 3 mile
PAX: 3 mile
FNGs: None
COUNT: 1
greatest stretch
THE THANG
– Lap to grab coupons
– Coupon work
– Round 1 // cycle through 2x
1. Timer: run across the field and back
2. Floor to ceilings
3. Merkins
4. Squats with coupons
– Round 2 /// cycle through 2x
1. Backwards run, fwd run back
2. OH press
3. KB swings *coupon
4. Pull throughs
– Lunge walk with coupons
– 6 / blockees
– 18 / bent over rows
– 50 / calf raises
– 18 / bent over rows
– 6 / blockees
MARY:
– LBCs, flutter kicks
COT:
– Misery loves company; beatdowns are better with friends; solo workouts make one appreciate the magic of F3

Tags: horizon-ao, 3 mile

Date: 2024-12-27
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton, Pullout (from Richmond)
FNGs: None
COUNT: 2
WARMUP:
– SSH Hops
– Willie Mays Hayes
– Imperial Walkers
THE THANG:
Mosey to Field #4
– Lunge walk to foul pole – 5 burpees
– Mosey to other foul pole – 5 Burpees
– Lunge walk to home plate

Mosey to Field #6
– Bear crawl to first base
– Crab walk to second base – 5 burpees
– Crawl bear to third base
– Backward crab to home – 5 burpees

Mosey to Field #3
– Karaoke to foul pole – 5 burpees
– Mosey to other foul pole – 5 burpees
– Karaoke to home plate

Mosey to Field #5
– Bunny hop to first base
– Duck walk to second – 5 burpees
– Bunny hop to third base
– Duck walk to home plate – 5 burpees

Mosey to Field #2
– Penetration step to first base
– Reverse lunge to second base – 5 burpees
– Penetration step to third base
– Reverse lunge – 5 burpees

MARY:
Captain Thors – 5 count

COT:
Man in the Glass

When you get what you want in your struggle for self
and the world makes you king for a day
Just go to the mirror and look at yourself
and see what that man has to say

For it isn’t your father or mother or wife
whose judgment upon you must pass
The one whose verdict counts most in your life
is staring back from the glass

You may be like Jack Horner and chisel a plum
and think your a wonderful guy
But the man in the glass says you’re only a bum
if you can’t look him straight in the eye

He’s the fellow to please never mind all the rest
for he’s with you clear to the end
And you’ve passed your most dangerous difficult test
if the man in the glass is your friend

You may fool the whole world down the pathway years
and get pats on the back as you pass
But your final reward will be heartaches and tears
if you’ve cheated the man in the glass.

Tags: ao-the-bullpen, Peloton, Pullout (from Richmond)

Date: 2024-12-27
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Set of 10 thrusters, 10 curls, 10 skull crushers moving down the field.

Mosey

3 Set of 10 merkins & 10 jump squats

Mosey

Murder bunnies stopping at every 5 yd line and doing plank jacks with yardage (5, 10, 15 etc). Down to 30 and back MARY:
ANNOUNCEMENTS:
I won’t be there New Year’s Day (Wednesday). Off unless someone wants to lead COT:
Our past failures don’t define us

Tags: theaerie, Trifecta

Date: 2024-12-23
AO: acropolis
Q: Crop Duster
PAX: Peanuts, NOAA, Doodles, Sunny, Crop Duster
FNGs: None
COUNT: 5
WARMUP: ssh, wgs, Michael Phelps
THE THANG: mosey around the campus , didn12 days of Merkin Christmas MARY: no time
ANNOUNCEMENTS: wreath cleanup
COT: What brings you joy? – we all said what brought us joy yesterday

Tags: acropolis, Peanuts, NOAA, Doodles, Sunny, Crop Duster