Category: Uncategorized

Date: 2024-04-02
AO: delphi
Q: Juneau
PAX: Nano, Doodles, Rambler, Peanuts
FNGs: None
COUNT: 5

WARMUP: SSH, Wiley Mays Hays, Cherry twist, downward dog, cobra Kai

THE THANG:
1st Round:
-the timer farmer carry’s two coupons to the 50 yrd line and back while Pax conduct squats -switch and continue to 50 and back
-40 and back while Pax do hand release merkins
-30 yrds/hand release merkins
-20 yrds/squats
-10 yrds/squats

2nd Round:
-50 yards and back while Pax complete the chest press on the ground -40 yrds/the row
-30 yrds/chest press
-20 yrds/the row
-10 yrds/the row

-farmer carry 100 yards with one block, switch hands and farmer carry back

MARY:
-flutter kicks with the block, LBCs, WW2s with a military press, I don’t remember, pickle pointers with a block.

ANNOUNCEMENTS: jumping regions challenge, train up for the Murph
COT: being an NC State graduate I have watched plenty of basketball over the last few weeks. The country has come to love DJ Burns and his infectious attitude. He was asked about his joy and he said if he ever did not enjoy playing basketball he would quit playing. He has spread his joy and fun to the team which has allowed them to enjoy each minute. Influence and infect those around you with your attitude to bring them up and be the best they can be.

Tags: delphi, Nano, Doodles, Rambler, Peanuts

Date: 2024-04-02
AO: thegeneral
Q: Lazlo
PAX: Popeyes, Hard Knox, bogey, citrus, Traveler, Booking, Toolbox, Papi, Papi FNGs: 1 Papi
COUNT: 9
It was a soggy morning. The Q thought about this in advance, for once, and had some plans for a parking garage beatdown. We picked up Hard Knox just in time and moseyed to the peace and quiet of combining an interstate with an echo chamber. We had an FNG, so we modified things to be a bit easier to follow and less weird. April Fools! We didn’t do that. Because that would be dumb.

WARMUP: SSH, mosey to parking garage, cherry pickers, Michael Phelps, downward dog, WGS

THE THANG: PAX partnered up, and ran a lap around the parking deck, in opposite directions, until they met halfway through the lap. PAX performed 5 exercises together, 5 reps each: -Carolina Dry Docks
-Bonnie Blairs (hard way)
-Monkey Humpers (in cadence)
-WWIs
-American Hammers (IC)
The PAX then high fived before proceeding around the deck until they met at the start, and did the exercises again. Repeato for 5 total laps.

Part 2: Sightseeing tour of the three levels of the parking garage. First level, bear crawl across the deck, stopping at each support post for 2 hand-release Merkins. Mosey down the ramp. Second level, broad jump across the deck, stopping at each support post for 2 HR merkins. Mosey down the ramp. Third level, bear crawl across the deck, stopping for 2 HR merkins.

Mosey back to the top, stopping to crawl bear up the ramps.

Mosey back to the field, run at 50% to the 50, sprint to the other goal line. Repeato x4.

MARY: LBC, toy soldiers

ANNOUNCEMENTS: Murph and Boneathon

COT: It’s 1/4 of the way through the year. Pause to reflect on what you wanted to accomplish this year. If you’re on track, give yourself some credit. If you’ve dropped out of a resolution or haven’t started yet, don’t beat yourself up. But this is a good time to get started.

Tags: thegeneral, Popeyes, Hard Knox, bogey, citrus, Traveler, Booking, Toolbox, Papi, Papi

Date: 2024-04-02
AO: freestate
Q: Gherkin
PAX: Bachelor, FIFA (F3 The Capital), Dungeon Master, Cannoli, CashOnly, Pigeon, @Scabby FNGs: None
COUNT: 8
WARM UP
SSH, IWs, Hillbillies, WMH, Michael Phelps, Cherry Pickers, Cobra Kai, World’s Greatest Stretch,

THE THANG

Blackjack
PAX start on one end of blacktop.

The idea is to perform 20 coupon chest press then
Run to other sideline and
Perform 1 merkin together.
Run back and do 19 chest press and then run back and perform 2 Merkins.
Continue until we perform 1 block press and 20 merkins. The total should always equal 21.

However, YHC failed to mention to the PAX that YHC has never been good at counting during beatdowns, so there were plenty of extra reps thrown in due to miscounting and general confusion amount the ranks.

Deconstructed Burpee Pyramid
Break down a burpee into its 3 main components and perform

1 Thruster
1 Merkin
1 Bobby Hurley

Then repeat with 2 of each exercise and rinse and repeat until reaching 8 of each exercise.

MARY
LBCs
Flutter kicks
American Hammer

ANNOUNCEMENTS
None

COT
Heading out of town this afternoon for the funeral of my cousin Michelle, who was only 54. She died from brain cancer. 3 kids and 2 grandkids.
There is no guarantee of tomorrow Everyday is a gift. Every F3 beatdown is a gift. Use your time wisely.

Tags: freestate, Bachelor, FIFA (F3 The Capital), Dungeon Master, Cannoli, CashOnly, Pigeon, @Scabby

Date: 2024-04-01
AO: acropolis
Q: Hightower
PAX: Flapjack, Peanuts
FNGs: None
COUNT: 3

WARMUP:
Lots of warm up exercises and stretching. Followed up by shuttle run on Pickle Ball courts.

THE THANG:
Murph Prep:
1/2 mile run
(9) rounds:
5 pull ups
10 merkins
15 air squats
1/2 mile run

MARY:
2 rounds Ring of Fire

ANNOUNCEMENTS:
Road cleaning Sat, April 20 meeting at Sparta
Murph prep every other week here in April, then every Monday in May. Murph: Mon, May 27 at 7am
COT:
Happiness Study, US has fallen out of top 20 happiest countries. Here are their suggestions for improving your happiness:
1. Ride or die friends: social support
2. 1/month helping others: volunteer
3. Scroll Better: less tech/social media
4. Exit Scarcity Loop: less materialistic, seeking $ rather more kindness, honest, fair, open mindness 5. Stop Chasing Happiness: not a destination, more rolling average of behavior

Tags: acropolis, Flapjack, Peanuts

Date: 2024-04-01
AO: thepatriot
Q: My Space
PAX: Anchorman, bogey, Bone, CableGuy, citrus, Coconuts, Lazlo, My Space, Shake ‘N’ Bake, Smokee, Strange Brew, Wedding Singer FNGs: None
COUNT: 12

WARMUP: SSH, Hillbilly’s, Imperial Walkers, Easter Egg pickers, WMHs, D Dog, cobra Kai’s, world’s greatest stretch.
THE THANG: count of into two groups and then mosey to first hill on 27th Rd. Group 1 runs the Hill and back (timer). Group 2 does 25 merkins and 25 squats until group 1 returns. They then switch. 2 rounds.

The group then moseys to Emerson St. Group 1 runs the Hill while group 2 does 10 shoulder taps and 10 flutter kicks (both in cadence). Group 1 and group 2 switch exercises. 2 rounds.

The group then moseys to the big Hill on Rock springs. Group 1 runs all the way up and down the Hill to the other side and back while group 2 does 25 burpees and 100 calf raises. Group 1 & 2 switch exercises.

Group moseys back to Emerson to bear crawl the Hill and then mosey back to stadium entrance. MARY: 100 LBCs
ANNOUNCEMENTS: Bone-a-thon and Convergence
COT: Q is watching nieces/nephews/own teenagers make tough decisions on sports, school, and colleges. As stressful as it is, Q is reminded to step back and be thankful that although I may not agree with the decisions that are always being made, these kids are ahead of the curve and living their own lives and that we should be thankful that these are the “hard” decisions they are making and not others.

Also, today is April fools day. With all of the tough/intense decisions being made (see above) and the state of the world, it is important that our kids see us still being able to be silly and fun. Find a way to pull an April’s Fools Day gag today.

Tags: thepatriot, Anchorman, bogey, Bone, CableGuy, citrus, Coconuts, Lazlo, My Space, Shake ‘N’ Bake, Smokee, Strange Brew, Wedding Singer