Category: Uncategorized

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thepatriot Hills and Special Bear Crawls

Date: 2024-12-09
AO: thepatriot
Q: Ice Tea
PAX: bogey, Spokes, Smokey, Lazlo, Coxswain, Prestige, Bone, Shake ‘n’ Bake, SAAS, My Space, Groundhog, Big Short, Wedding Singer, Strange Brew, 2 percent, Enron, Dial-up, Boardwalk FNGs: None
COUNT: 19
Warmup: SSH, Imperial Walkers, Hillbillies, Michael Phelps, IBAC, Penalty Burpees, WMHs, RVEs, Downward Dog, Cobra Kai

Main Event: PAX counted-off in 2s. Mosey to senior parking lot and divided group by numbers. Performed the “Cocaine Bear Crawl” across the parking lot and back (it’s in the F3 Exicon). Bear crawl two parking spots followed by a merkin at every other white line.

Mosey to amphitheater: 50 dips, Bulgarian split squats 15/leg.

Mosey to Little Falls Rd and Yorktown Blvd. One group runs the hill and back while the other group does exercises: Round 1: 25x burpees; 30x squats; 35x flutter kicks
Round 2: 25x merkins; 30x shoulder taps; 35x American Hammers

Mosey to field for Mary

Mary: Toy Soldiers

Announcements: ARC is coming in early March. Wake Forest & UNC face off in the D1 women’s soccer championship tonight at 1900. Support 2 percent by cheering on the Demon Deacons.

COT: The House of Tea is chaotic right now with daughter, holidays, M’s birthday and end of year stuff. Find a way to center yourself among the chaos and stress so you do not reflect it back on the people around you and also to bring yourself some inner peace right now.

Tags: thepatriot, bogey, Spokes, Smokey, Lazlo, Coxswain, Prestige, Bone, Shake ‘n’ Bake, SAAS, My Space, Groundhog, Big Short, Wedding Singer, Strange Brew, 2 percent, Enron, Dial-up, Boardwalk

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horizon-ao Kombucha 38s

Date: 2024-12-09
AO: horizon-ao
Q: vplaxico
PAX: Poe, Disco, Purple Rain, 3 mile, sticks, Mulligan, Attache’, SPINAL TAP FNGs: None
COUNT: 9
WARMUP: 38 reps of stuff
THE THANG: run around and 38 reps of stuff (burpees, merkins, squats etc) MARY: hold core exercises for 38 seconds
ANNOUNCEMENTS:
COT: be open to receiving wisdom

Tags: horizon-ao, Poe, Disco, Purple Rain, 3 mile, sticks, Mulligan, Attache’, SPINAL TAP

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ao-the-bullpen Random Act…Show Them What You Do

Date: 2024-12-09
AO: ao-the-bullpen
Q: Rambler
PAX: Peloton
FNGs: None
COUNT: 2
WARMUP: side Shuttle hop-hop, WMH, cp, dd, wgs
THE THANG: rice bag fireman toss, golf around the cone. Multiple forms of transport w WW3 reward at each stop. A quick mosey. Wrapped by a bear crawl cleanup. MARY: LBC, Flutterkicks
ANNOUNCEMENTS: wreath cleanup, emerging support for families with an incarcerated parent.
COT: extending on doodles message at Olympus to express love for your family and using that for working against urges to feed that drug called anger. Keep focused and don’t feed the beast.

Tags: ao-the-bullpen, Peloton

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hamilton Coupons, Triangles and circles

Date: 2024-12-09
AO: hamilton
Q: Gherkin
PAX: Legacy, Jag, Popeye, Goldfish
FNGs: None
COUNT: 5
WARM UP
SSH, Hillbillies, Imperial Walkers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
AMRAP – 4 sets of
45 seconds work and 15 seconds rest of the following 3 exercises 1 Thrusters
2 Coupon curls
3 Overhead press

Bearmuda Triangle
Once around the triangle via
Bear crawl with coupon to each point and 20 dirkins at each stop – second trip without a coupon and 20 merkins and the first point and 15 merkins at each of the second 2 points.

Burpee Ladder Circle Ball (Approximate F3 names are being accepted)
– PAX form a circle, in a cherry picker stance with feet touching the PAX on either side of you.
– Object is to shoot the ball through the goal (any other PAX’s legs). The PAX who scores retrieves the ball while the other PAX perform burpees, starting at 1 and adding 1 more for each round. Laddered up to 6 burpees and back down.

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• Monthly challenge for January is burpees, which will culminate with AMBAB. Details to be worked out but block your calendars now for the last Saturday in January. • ARC in February

COT
Alastair Humphreys has written a book titled “Micro Adventures”
Most of us can’t afford the time or cost to take a large adventure – like hiking the Appalachian trail – but we can find time for micro adventures.

– A microadventure is an adventure that is short, simple, local, cheap – yet still fun, exciting, challenging, refreshing and rewarding.

– Do them with your family
• Camp in your backyard
• Visit as many monuments as you can in 1 day (be sure to take a POL at each one) • Train together for a 5k, or 10k or half or whole marathon – F3 CSAUPs
• AMBAB
• ARC
• 9-11 stairclimb
• Visit a downrange AO

Tags: hamilton, Legacy, Jag, Popeye, Goldfish