Category: Uncategorized

Date: 2024-04-06
AO: olympus
Q: Peanuts
PAX: YNAB, Nano, Popeyes, Hightower, Yard Sale, Ashe, Doodles, Pele, SBF, Po FNGs: None
COUNT: 11

WARMUP: SSH, WMH, CP, MP, DD, WGS, CK, Ab stretch
THE THANG: Somewhere in the warmup Doodles showed up looking like he had one wheel down and the axle was draggin’. We did a Ricky Bobby around the track followed by a series of exercises across the football field which ended with a fireman’s carry back. Sufficiently suffering from a variety of injuries from discovering we are all a bit heavier than we look. Played some rugby-soccer followed by ultimate frisbee. MARY: 21 Merkins led by Yard Sale
ANNOUNCEMENTS: road clean up, Murph, May challenge, April challenge COT: by the end we all looked like a busted can of biscuits

Tags: olympus, YNAB, Nano, Popeyes, Hightower, Yard Sale, Ashe, Doodles, Pele, SBF, Po

Date: 2024-04-05
AO: thefarm
Q: Pad Thai
PAX: Infinity, F-No, Firehead, Trolley, Matthew – Running Man FNGs: None
COUNT: 6
WARMUP:
– Side-Straddle-Hops
– Good mornings (waist level
– Beet pickers
– Arm circles
– Sideways lunge stretch
– Praying Frog Squat-stretch: Squat down, Elbows inside of knees, then raise hips up and stretch out hamstrings, down to squat again – Mosey around the triangle (warm up jog)

THE THANG:
Thai-Bo Punches
*Do NOT extend arm all the way to be locked. At the end point, elbow is slightly bent. Starting on one side (Left). In Cadence

1. Jab with Left
2. Cross with Right
3. Hook Left
4. Count (Reset to starting position)

Recover and switch stances

Repeat same count opposite
1. Jab with Right
2. Cross with Left
3. Hook Right
4. Count (Reset to starting position)

Water Sprinkler Lunge:
In a lunge, opposite hand on ground supporting and then same hand as leg goes behind your ear to twist towards the leg and towards the sky. – Starting position is to enter into the twist and hold until my down

Sprint to Mid-field

T-Claps

Sprint back

Half Donkey/Ass kicks + Fire Hydrants
In cadence
– Starting position: Down on all fours
– 1. Kick leg back and foot up towards sky
– 2. Return
– 3. Lift leg and pee on the hydrants
– 4. Return

Australian snow angels
– In Cadence

Squat-Jabs
– Count around to 60

Speed bags with knee drives one side and then alternate to other. – To a song: You’re the best, from Karate Kid
– Modify and alternate sides as needed
– Stabilizing leg should be slightly bent
– Your body will be slightly leaned forward

Single leg glute lifts

Pike-Cross-body Mtn Climbers
– Starting position: Downward Dog/Pike
– Move Down, Knees cross underneath body to opposite elbow

Skaters
– Swing back leg across. Alternate between swing legs back. Bonus, Add jump when swinging to other side
– Inchworms-walk your hands forward to push-up position then walk your hands back and stand (that’s one).
– Spiderman climbers (Knees go to outside of same-side elbows, touch elbows if you can)

MARY:
– Flutter kicks: count around
– Big boy sit-ups: count around
– Leg lifts
– Forward lunges and over head stretch of opposite arm
– American Hammers

ANNOUNCEMENTS:
Grow Ruck first weekend in May, Richmond VA.
https://growruck.com/

Monday Q Firehead

Wednesday Q Trolley

COT:
W.O.W.
Give those you love 8 minutes
– I heard recently that the practice of giving someone going through something, has a lot on their mind, or experiencing sorrow or pain—giving them 8 minutes of your time to listen and be present with them can greatly improve their outlook on life and the situation and feel comforted. – Just listen, and ask curious questions to learn more and show interest. – Advice need only be given if asked
– Recognize someone you love in your life you could give 8 minutes to – Also, be ready and willing to ask someone to give you 8 minutes.

Tags: thefarm, Infinity, F-No, Firehead, Trolley, Matthew – Running Man

Date: 2024-04-02
AO: atlantis
Q: Deflator
PAX: Hammerhead, Smokee, True North, Windtalker
FNGs: None
COUNT: 5
WARMUP: Normal – arm circles, Wille Mays Hayes, etc
THE THANG: Took a workout routine from Rebecca Kennedy on Peleton, moseyed to under the bridge for shelter from the rain.

100 Split Squats
90 seconds of shouder taps
80 Lateral then Reverse Lunges
70 American Hammers
60 Squats/Sum Squats
50 Merkins
40 Toe Touch Situps
30 Bentover Rows
20 Up-Down Planks
10 Jump Forwards and Back Pedal Backs

Moseyed around the bridge, back to under th bridgem and repeated a half cycle of the above.

MARY: Moseyed back to the Starting Green and did a few abs that I cannot readily remember.

ANNOUNCEMENTS: Memorial Day is around the corner, be watching for regional F3 activities.

COT: We are not professionals, and don’t stress about Q’ing. Go to Pinterest or like I did, Peloton, and grab a workout. It’s less about innovating and entertaining, more about LEADING!!!!

Tags: atlantis, Hammerhead, Smokee, True North, Windtalker

Date: 2024-04-06
AO: thesandlot
Q: Defiance
PAX: Big Short, Boardwalk, 2 percent, Lazlo, Spud, Booking
FNGs: None
COUNT: 7

WARMUP: SSH, Michael Phelps, arm circles, WMH, Down dog, World’s greatest THE THANG: In the Galaxy of Doom, performed various exercises: 3 sets of 20x dips + merkins
3 sets of 20x Bulgarian-Canadian split squats + jump squats 11s of V-ups and American Hammers
3 sets of 20x shoulder taps, LBCs, and mountain climbers
MARY: Dirty dogs, donkey kicks, “balance ground touch things”, hip flexor stretches, and flutter kicks
ANNOUNCEMENTS: hamilton official launch Monday at 0530. No soft batch cookies allowed (IYKYK), but coffee will be served after. Murph prep begins soon. softballs first game is Monday. So far the team is undefeated.
COT: Please pray for Lazlo’s and Defiance’s fathers, who passed on Tuesday and Wednesday this week. There is no question that they were watching over this morning’s workout.

Tags: thesandlot, Big Short, Boardwalk, 2 percent, Lazlo, Spud, Booking

Date: 2024-04-06
AO: thefarm
Q: Infinity
PAX: Pad Thai, F-No, Firehead
FNGs: None
COUNT: 4
Rucked out to Sully Historic Farm, played around out there with various exercises involving rucksacks, completed 11’s workout of squats and shoulder presses, then rucked back to start.

CoT: During the ruck, each PAX shared his reason for joining F3. What’s yours?

F3 stands for Fitness, Fellowship, and Faith. Find your reason to continue posting in those Fs.

Ended with the Gonzaga Prayer:
It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
May change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

Tags: thefarm, Pad Thai, F-No, Firehead