Category: Uncategorized

Date: 2024-04-09
AO: delphi
Q: Megatron
PAX: Blue Steel, Nano, Peanuts, Hightower, K-Pop, Red Baron, Battleship, Monte Karlo, Mounthe, Rocket, Megatron, Crop Duster, Candles FNGs: None
COUNT: 14

WARMUP:
Side straddle hop, Mericans, Willie, Mays Hayes, cherry pickers, air squats, Michael Phelps

THE THANG:
3 Sets 40/10; 30 rest in-between sets (13:10)
Workout:
1. Squat (weighted/unweighted)
2. Mountain Climber
3. T-pushups
4. Swing
5. Split Jumps

3 Sets 40/10; 30 rest in-between sets (13:10)
Workout:
1. Row
2. Lateral Lunge
3. Pushup Row
4. Lunge Twist
5. Push Press

MARY:
Walk out, 90-90, world’s greatest stretch

ANNOUNCEMENTS:
Murph 27 May || Murph prep on Mondays
Road clean up Saturday 20 April
monthlychallenge
Something in Pennsylvania

COT:
Reading/listening to a book on ADD/ADHD and its speaks on five concepts all starting with C however I’m not that far in the book so I only recall two. Compassion and cooperation.
As we move through our day, can we better connect with somebody through compassion and cooperation? Can we be empathetic to some thing that might be going on with them and can we work with them to come up with a solution to whatever challenge or achievement we’re trying to reach.

Book: What your ADHD child wishes you knew
Dr. Sharon Saline

Tags: delphi, Blue Steel, Nano, Peanuts, Hightower, K-Pop, Red Baron, Battleship, Monte Karlo, Mounthe, Rocket, Megatron, Crop Duster, Candles

Date: 2024-04-09
AO: thegeneral
Q: Traveler
PAX: Tibs, bogey, Toolbox, Jenner, citrus
FNGs: None
COUNT: 6

WARMUP: SSH, Imperial Walkers, Hillbilly, Moroccan Night Clubs, and more

THE THANG: Mosey to the base of the hill on Stafford. PAX did an exercise together followed by sprinting up the hill.

3 rounds: Bobby Hurley (in honor of Dan Hurley’s 2nd straight championship last night), Shoulder Taps, and then Hand-Release (or T) Merkins.

Mosey back to field.

Partner Tick Tock Circuits: 2 rounds of the following in tick-tock fashion

44 derkins
44 calf raises
44 dips
22 box jump burpees

MARY: Flutters and American Hammers

ANNOUNCEMENTS: Convergence? New Hamilton AO. Prayers for PAX who recently lost their fathers.

COT: YHC’s wife is pregnant with their first child! She’s due in Mid-August. YHC is grateful for the stalwart (mostly) example of leadership, discipline, and family from the PAX of F3. Looking forward to life’s next adventure.

Tags: thegeneral, Tibs, bogey, Toolbox, Jenner, citrus

Date: 2024-04-08
AO: softballs
Q: Legacy
PAX: 2 percent, 3 mile, Big Short, Boardwalk, Bone, Gherkin, Hobbyhorse, Old Bay, Poe FNGs: None
COUNT: 10
WARMUP: Threw it around
THE THANG: Double Header!
MARY: N/A
ANNOUNCEMENTS: Practice will be scheduled; game next Monday night
COT: It was a fantastic spring evening, and that was fun. Tough result, yes, but we were not shut out in either game — We have some things to work on, but that is what it is all about, working on things and getting better. SYITG!

Tags: softballs, 2 percent, 3 mile, Big Short, Boardwalk, Bone, Gherkin, Hobbyhorse, Old Bay, Poe

Date: 2024-04-08
AO: thepatriot
Q: Anchorman
PAX: My Space, Ice Tea, Coconuts, citrus, Wedding Singer, Smokey, Short Rib, Pepco, Fitz-Hume FNGs: None
COUNT: 10
WARMUP: SSH, IW, Cherry Picker, Downward Dog into Word’s Greatest Stretch. THE THANG: Series of 50-yard “runs.”
Set 1: AMRAP for 10 mins – murder bunnies to 10 yard then 5 burpees to 50, shoulder carry back. Ricky Bobby
5 x Thrusters at each 10, rifle carry to next 10; shoulder carry back – repeat x 2 Ricky Bobby
5 x Blockies at each 10, farmer carry to next 10; shoulder carry back MARY:
25 x Shoulder Taps
25 x flutter kicks
25 x Big Boy Sit ups

ANNOUNCEMENTS: Boneathon – May 26th!

COT: Bet on Yourself. YHC explained about his journey out of military service – job hunting. YHC was offered a job but turned it down because it wasn’t the right fit – and not in alignment with passions and purpose. The decision sends additional anxiety to take a sure thing but not go for it – but YHC recognized you have to know your value and know what you can offer. YHC encouraged all pax to do the same – look within, know what they’re capable of, and align to the things where they can provide the most value.

Tags: thepatriot, My Space, Ice Tea, Coconuts, citrus, Wedding Singer, Smokey, Short Rib, Pepco, Fitz-Hume

Date: 2024-04-08
AO: acropolis
Q: Doodles
PAX: Hightower, Obadiah, Peanuts, NOAA
FNGs: None
COUNT: 5

WARMUP:
SSH, cherry twists, raises, arm stretches, down dog, WGS, Kobra Kia, no hands get up

THE THANG:
Ricky Bobby lap for first 3 rounds
Lap 1 easy
Lap 2 moderate
Lap 3 good pace
Lap 4 on your own push yourself lap and SSHs while waiting for pax when finished.

MARY: bear crawl competition to 10 yd line and crawl bear back. Last one called Mary exercise.

ANNOUNCEMENTS: Murph, road clean up,

COT: qsource Failure….best way of learning in life. Make sure your organization, family and life has a healthy dose.

Tags: acropolis, Hightower, Obadiah, Peanuts, NOAA