Category: Uncategorized

Date: 2024-06-08
AO: thefarm
Q: Infinity
PAX: Sparky_The Farm, F-No, Gekko (Keith Capp)
FNGs: None
COUNT: 4
Rucked about 4 miles

CoT: YHC shared about an upcoming interview at work that has him nervous. Posting for workouts with you fine gents makes it easier to be mentally prepared.

Tags: thefarm, Sparky_The Farm, F-No, Gekko (Keith Capp)

Date: 2024-06-07
AO: olympus
Q: Rambler
PAX: Peanuts, Blue Steel, Ashe, Pop Fly, Gherkin, NOAA, Nano, Yard Sale, K-Pop, Rocket, Po, Gadget, Pumpernickel, Rollingstone, Doodles FNGs: None
COUNT: 16
WARMUP: 16, not 15, HIMS showed up. We conducted a traditional warm up.

THE THANG:
Round 1: 2 teams. Bear crawl your coupon up the hill. Once to the top, perform 6 man-makers. Rifle carry to the opposite point, then crawl bear your coupon back. Ashe couldn’t figure this out and just threw his coupon down the hill. This was done for 3 full rounds. When down at the bottom of the hill – PAX performed curls, KB Swings, or OH Press

Round 2: Man-maker block pass race.
PAX lined up in their 2 original teams. Each PAX had a coupon in front of them. PAX completes a man-maker and then passes the coupon to the next person – runs to front of the line. Goal was to get all PAX and all coupons across the finish line

Round 3: Pass the block. PAX circled up.
(1) Sit up with block, pass the block to the left – all around the circle (2) PAX plank and pass the block to the left – all around the circle (3) Sit up with block, pass the block to the right – all around the circle (4) PAX plank and pass the block to the right – all around the circle

MARY: Sit ups with the block

ANNOUNCEMENTS: Dad’s Camp, June 17th Farewell

COT: The Q shared thoughts on D-Day, what it means, what feelings it evokes, why it evokes those feelings, and then encouraged the PAX to work on themselves, work with each other, do better, and be better.

Tags: olympus, Peanuts, Blue Steel, Ashe, Pop Fly, Gherkin, NOAA, Nano, Yard Sale, K-Pop, Rocket, Po, Gadget, Pumpernickel, Rollingstone, Doodles

Date: 2024-06-07
AO: sparta
Q: Pop Fly
PAX: Peanuts, Lightyear, K-Pop, Yard Sale, Doodles, Re-Du, Ashe, NOAA, Iron Eagle FNGs: None
COUNT: 10
WARMUP: Very Traditional
THE THANG:
– 6 Minute EMOM: One minute each of: Merkins, single leg toe touches (left toe), hip thrust marches, single leg toe touches (right toe), Big boy sit-ups, super Phelps

– 5 Minute EMOM: Run to the obstacle line and back every minute (this one really sucked)

– 4 Minute EMOM: 10x Squats, 10x Lunges, 10x Jump squats (this was a bit of a leg burner)

– 3 Rounds: Bear crawl to the 50 yard line, jog back. Repeat 2 more times (total 3 times)

– 2 Minute EMOM: Partner A does Burpees / Partner B does Speed Skaters in time with the Burpees. Switch

– 1 Giant Circle Commanders Run (with PAX in the plank patiently waiting their turn)

MARY: calf raises, Big boy sit-ups

ANNOUNCEMENTS: 17 June farewell

COT: Be well, do good work, and stay in touch

Tags: sparta, Peanuts, Lightyear, K-Pop, Yard Sale, Doodles, Re-Du, Ashe, NOAA, Iron Eagle

Date: 2024-06-07
AO: thepatriot
Q: Legacy , bogey
PAX: SAAS, Strange Brew, Overthrow, Smokey, Groundhog, Popeye, Shake ‘N’ Bake, Gandalf, AI, Short Rib, Skymiles, Fish Fry, Hobbyhorse, Hops, Tea Party, Jag, [I missed the name of the double respect gentleman on the far right, next to Jag], Topspin, Messy, Pep, KFC, Spike, Slapshot, Longboard, K-Pop, [Another Tea Party 2.0, name escapes me sorry ]
FNGs: 10 Topspin, Messy, Pep, KFC, Spike, Slapshot, Longboard, K-Pop, [Another Tea Party 2.0, name escapes me sorry ] COUNT: 30
WARMUP: Side Straddle Hop, Imperial Walker, Hill Billy, Little Bitty Arm Circles (and Reverse), Willy Mays Hayes, Michael Phelps, Downward Dog, WGS, THE THANG:
First:
4 rounds of 3 exercises performed IC. 12-reps each exercise. Various movements between each round.

Round 1

12 Merkins
12 Copperhead squats
12 Flutter Kicks
Run 200 yds

Round 2

12 Merkin Jacks
12 Imperial Squat Walkers
12 Mtn Climbers
Backpedal 200 yds

Round 3

12 Knerkins/Chuck Norris
12 Lunges IC – 6 forward/6 reverse
12 Toy Soldiers
Bearcrawl 50 yds

Round 4:

12 T-Merkins
12 No Surrenders
12 Shoulder taps
Crawlbear 20 yds
Then:
A game of full-field Footski Ball, which is like ultimate with a rugby ball, but you have to shoot into a bucket in the end. It was a low scoring game but it was fun. MARY:
ANNOUNCEMENTS: There is a workout tomorrow at One Life Fitness in Ballston for the Alzheimer’s Association; Happy Hour for Brown Bag’s Birthday at 5:00 at Ballston
COT: Thanks for coming out–today’s workout was a glimpse of what the husbands and dads do every day at F3; we are grateful to have this opportunity to workout together and grow together

Tags: thepatriot, SAAS, Strange Brew, Overthrow, Smokey, Groundhog, Popeye, Shake ‘N’ Bake, Gandalf, AI, Short Rib, Skymiles, Fish Fry, Hobbyhorse, Hops, Tea Party, Jag, [I missed the name of the double respect gentleman on the far right, next to Jag], Topspin, Messy, Pep, KFC, Spike, Slapshot, Longboard, K-Pop, [Another Tea Party 2.0, name escapes me sorry ]

Date: 2024-06-07
AO: thefarm
Q: Pad Thai
PAX: Trolley, Firehead, Infinity, Squatter, Sparky_The Farm, F-No, Bossman FNGs: None
COUNT: 8
WARMUP:
*Please modify as needed and try to keep moving. If form is breaking down, modify. If you feel faint or get sick, pause exercise. Push your body but listen to it so as to avoid dangerous harm.

◦ Side-Straddle-Hops 30x ⁃ In cadence
◦ Michael Phelps -In Cadence (2 at a time) 15x
◦ Beet pickers 12x
◦ Arm circles :
⁃ x 12 small (transition: “make them bigger” )
⁃ x 12 big
⁃ Repeat in opposite direction

◦ Billy mays hays (Sideways lunge stretch) 12x
◦ Forward fold + Shoulder stretch: Clasp hands behind back, lift arms from waist out and up towards shoulders and add forward bend/fold as you are comfortable for a nice stretch. Count around the circle to 40
◦ Overhead, triceps stretches. Do one arm, count to 40 around circle. Switch side and repeat ◦ Mosey around the triangle (warm up jog)

THE THANG:
Cardio-Merkin Relay
*Music can play during exercises
Teams of 2, alternating between exercises. If odd number of people, Q alternates between exercises solo (20 push-ups and then cardio exercise).
1 teammate does shuffle/move between 2 Cones exercises (2 Laps:/trips) and then tags in the other teammate who is attacking the count of that Merkin style.

Count your push-ups. Call “done” loudly when completed.

Round 1 – Muricans 150
2 Cones: bear crawl there and crawl bear back
Song: I believe that we will win.

After completing: Top and bottom performing teams will swap a teammate.

Round 2 – 100 Wide ‘Muricans/werkins
2 Cones: Forwards & Backwards – High knees (2x)

Top and bottom performing teams will swap a teammate (if necessary because of wide range)

Brief breather 1:
⁃ Cobra stretch + Child’s pose: Alternating 6x

Round 3 – 100 Narrow ‘Muricans (Narkins)
2 Cones: Basketball Shuffle step (2x)

Round 4 – Inchworms+ push-ups (25x)
2 cones: Mosey there and back (1x).

Brief Breather 2:
– Thread needle stretch (6x)
– Starfish stretch (6x)

Arms/Shoulder burn continued
1. Carolina Dry Docks 35

2. Arm circles standing on ONE FOOT:
⁃ x 10 small (transition: “make them bigger” )
⁃ x 10 big
⁃ Repeat in opposite direction (alternate to other foot) Infinity

3. T-claps – 41
– Lead by elected teammate F-No

MARY:
⁃ Big boy sit-ups/WW2s 35X
⁃ Sde crunches 20 each side

ANNOUNCEMENTS: Ruck Saturday
Q Monday: Firehead
Q Wednesday: Trolley
Q Friday: (decide next week)

COT:
The Holy Bible teaches the first & greatest commandment is:
Love the LORD your God, with all of your heart, with all of your mind, with all of your soul.

What or who do you love most in life? Should you? If not, are you willing to let it go?

Jesus said more than once as he was teaching (heard twice in Matthew)
“And if your eye causes you to sin, tear it out and throw it away. It is better for you to enter into life with one eye than to have two eyes and be thrown into fiery hell.” ‭‭Matthew‬ ‭18‬:‭9‬ ‭NET‬‬

What may be holding you back from life and is instead giving you hell?

I have been a media-holic. Seemingly innocent videos on my phone have become my escape from the world, my drug to numb my mind, my unhealthy coping mechanism for stress. How it has affected my life has kept me from being the man, husband, dad, employee, and friend I am called to be. As they would say in F3, my addiction has kept me living in survival mode or as a sad clown. So with Jesus’ help, I am cutting out this eye so that I may have life and fulfill my calling, which F3 says is to be a servant. My life isn’t about just me.

So again,
What or who do you love most in life? Should you? If not, are you willing to let it go?

What may be holding you back from life and is instead giving you hell?

End in Lord’s prayer

Playlist link:
https://open.spotify.com/playlist/1wBO2IDBHJ0C9mmfo5kuKL?si=46676af824084d77

Tags: thefarm, Trolley, Firehead, Infinity, Squatter, Sparky_The Farm, F-No, Bossman