Category: Uncategorized

Date: 2024-04-11
AO: thehighlands
Q: Spud
PAX: Hightower, Hard Knox, Jag, Toolbox, Spud, Katniss, Doubtfire FNGs: None
COUNT: 7

WARMUP: arm circles and potato pickers
THE THANG: 9 exercises – :50 on, :10 rest. 3 rounds with 3 minutes between. During that 3 minutes we did a couple lengths of the pitch. MARY: built in
ANNOUNCEMENTS: bone and thon and such
COT: thanks to the F3 organization. For connecting dudes who care.

Tags: thehighlands, Hightower, Hard Knox, Jag, Toolbox, Spud, Katniss, Doubtfire

Date: 2024-04-10
AO: compound
Q: Popeyes
PAX: Poe, Doodles, Monte Karlo, Yardbird, citrus
FNGs: None
COUNT: 6
WARMUP: SSH, jog around the parking garage with high knees, arm circles, air presses, merkins, frankensteins, karaokes and more merkins. THE THANG:
One Set =
10 pull ups, 20 merkins, 30 body weight squats
run and stair work
10 burpees, 20 merkins, 30 body weight squats
run back to underground garage with pull up bars

3 sets of the above

MARY:
50 Flutter Kicks

ANNOUNCEMENTS:
Bone-A-Thon, Murph, and 4/20 clean up at Olympus

COT: A reminder to be quick to listen, slow to speak and slow to become angry.

Tags: compound, Poe, Doodles, Monte Karlo, Yardbird, citrus

Date: 2024-04-11
AO: edge_of_reason
Q: Quip
PAX: Forest, Socrats, Bottlecap
FNGs: 1 Bottlecap
COUNT: 4
WEATHER:
61° and cloudy

*WARMUP:*
20cc Windmills
15cc SSH
15cc mt climbers
10cc Punch combos
5cc bend and reaches

*THE THANG:*
11s starting with 10 cc lunges (each leg) and 1 OYO merkin
In between bear crawls (steps*), bunny hops (steps*), crab walks, inch worm, long jumps (karaoke, sprints, lunges back) *just run going down the steps

Bonus 20 SC Al Gores

*MARY:*
15cc Am hams
10cc each side Dirty dogs
5cc Spiders dogs
10cc Body saws
Alphabet (“WELCOME TO FFF”)

*ANNOUNCEMENTS:*
-Bros and Beers next Friday (19th) near Herndon VA 7p. Quip has space in his car -help Forrest move on the 27 at 9a

COT:
-Forrest’s move and closing on the house tomorrow.
-Socrats’ 2.0’s sleep training

Tags: edge_of_reason, Forest, Socrats, Bottlecap

Date: 2024-04-10
AO: apollo
Q: Juneau
PAX: Bluegrass, Mongoose, Yeti, Pele
FNGs: None
COUNT: 5

WARMUP: SSH, Wiley Mays Hays, Cherry Twist, Michael Phelps, Downward Dog, Cobra Kai THE THANG:
Each pax throws a baseball or softball as far as they can down the field. Pax then conduct an exercise to the ball and back. Rinse and repeat with each Pax. Exercises included Karaoke, lunges, sprints, murder bunnies, bear crawl. MARY: WW2s, Burpee’s
ANNOUNCEMENTS: Murph train up on Mondays
COT: Only two teams won the NCAA tournament, South Caroline for the women and UCONN for the men. Every other team, no matter how far they made it, left disappointment. When life leads to disappointment and failure let it kick you forward instead of backwards.

Tags: apollo, Bluegrass, Mongoose, Yeti, Pele

Date: 2024-04-10
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette
FNGs: None
COUNT: 2

WARMUP:
15 SSH IC
10 windmills IC
10 squat jumps SC
10 mountain climbers IC
10 merkins SC

THE THANG:
Run end line to end line on bball court between each set

20 cleans, 1 squat
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

MARY:
50 crunches SC

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, Baguette