Category: Uncategorized

Date: 2024-04-04
AO: olympus
Q: Nano
PAX: Peanuts, Poe, Doodles, Monk, Crop Duster, K-Pop, NOAA, YNAB, Obadiah FNGs: None
COUNT: 10
WARMUP: SSH, good mornings, cherry pickers, arm circles, WGSs

THE THANG: Four Stations

1. Run a lap
2. Burpees box jump pyramid. One PAX does a box jump while the rest do a burpees. Afternoon everyone does one, it increases to 2 jumps/burpees, and so on. 3. Murder bunny 25 yd and back, Blue Steals x10, curls x25.
4. Farmer carry 50 yd and back. Standing shrugs, and perfect merkins on the blocks. After one time through the stations:
1. 25 yd out and back sprint
2. 50 yd out and back
After round 2:
1. 75 yd
2. 100 yd

MARY: Big Boys, flutter kicks, LBCs

ANNOUNCEMENTS: April Monthly Challenge, April 20 adopt a highway, Murph Prep.

COT: Our lives are made up of a series of choices, some of which can put us in a bad situation. It’s important to learn from these challenges, but also learn to forgive ourselves and don’t dwell on them.

Tags: olympus, Peanuts, Poe, Doodles, Monk, Crop Duster, K-Pop, NOAA, YNAB, Obadiah

Date: 2024-04-05
AO: thepatriot
Q: CableGuy
PAX: Ice Tea, bogey, Fitzhume, Bone, Groundhog, Legacy, Lazlo, Skymiles, Strange Brew, My Space, Flipper, Goldfish, Big Short, Booking, Boardwalk, Spud, Smokey, Pepco FNGs: None
COUNT: 19
WARMUP: SSH, Arm Circles, Imp Walker, Hillbilly, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG:
The Marvelous Mile (in yards):
Line up on the goal line and go goal line to goal line:
10x Overhead Press
100M Farmers Carry
10x Coupon Squat
100Y Rifle Carry
10X Low Rows
100Y Farmers Carry
10X Coupon Swing
100Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete Mile

Mosey over to the basketball court for a five merkin ring of fire holding high plank, then mosey back to the field MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Boneathon is Memorial Day Saturday, sign up please; Convergence at Roosevelt Island June 8, get involved and help Spokes
COT: Think before you speak and try to calculate your reaction/how you handle a situation. Just a quick five second count between situation, or action, and your reaction. That little instance of pumping the brakes helps you not respond in anger but productively and from a place of empathy – creating an opportunity to make outcomes better for all, which is what leaders do. De-escalation and positive outcomes and kindness should be the goal. Basically: be rational, be measured, be in control of your emotions.

Tags: thepatriot, Ice Tea, bogey, Fitzhume, Bone, Groundhog, Legacy, Lazlo, Skymiles, Strange Brew, My Space, Flipper, Goldfish, Big Short, Booking, Boardwalk, Spud, Smokey, Pepco

Date: 2024-04-05
AO: horizon-ao
Q: 3 mile
PAX: Magoo, Fish Fry, Old Bay, Classified, sticks, Kodiak, Disco, 2 percent, Brown Bag, Poe FNGs: None
COUNT: 11
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
Tabata (25 seconds on; 10 seconds off; 8 rounds each exercise, mosey ½ field and back); with a dope 80s soundtrack playing (except for the 8 ½ minute version of white wedding, that was just too much) – 7 Exercises 8 x then mosey (5-6 mins) to goal line and back 1. Squats, cinder blocks
2. Chest press
3. Flutter kicks (hold coupon)
4. Burpees / blockers alternate
5. Kb swings
ANNOUNCEMENTS: yes.
COT: minute of silent reflection. the week after Spring Break is a tough transition; having F3 makes it suck less. Thanks for coming out.

Tags: horizon-ao, Magoo, Fish Fry, Old Bay, Classified, sticks, Kodiak, Disco, 2 percent, Brown Bag, Poe

Date: 2024-04-05
AO: sparta
Q: Pop Fly , Rambler
PAX: K-Pop, NOAA, Dunder
FNGs: None
COUNT: 5
WARMUP: It was good. We did some scorpions

THE THANG: A few laps, then some golf + bear crawls, overhead press situps, and some BDPs

MARY: Flutterkicks, Merkins, Calf Raises

ANNOUNCEMENTS: Yardsale’s Bday celebration tomorrow art 1pm

COT: Q talked about what the F’s mean for F3

Tags: sparta, K-Pop, NOAA, Dunder

Date: 2024-04-03
AO: compound
Q: Yardbird
PAX: Booking, Hightower, Monk, Popeyes, Poe, Crop duster
FNGs: None
COUNT: 7

WARMUP: motivators/IW/seal claps/cherry pickers/WMH/DD/WGS
THE THANG: moseys to 3 garages. #1: deconstructed burpee = 3 lunge walks, 3 slow count merkins, 3 legs together mountain climbers, 3 box jumps: repeat. #2: 1 runner is timer, others do series of exercises: squat/merkin/big boys/lunge/toy soldier/bonnie blair’s/etc. & pull ups, final sprint lap. #3: 3rd garage- half group runs ramps, half goes up and down stairs…ramp group catches stair group = whatever floor they are caught in = # of burpees X 5; then group traded. MARY: flutter kicks
ANNOUNCEMENTS: Murph training, Boneathon
COT: apologize when you need to in hard things and little things. Be quick to apologize and quick to forgive.

Tags: compound, Booking, Hightower, Monk, Popeyes, Poe, Crop duster