Category: Uncategorized

Date: 2024-03-19
AO: thegeneral
Q: Mouthful
PAX: Apples, Gherkin, Hard Knox, Legacy, SAAS, Toolbox, Traveler, @animal @bogey FNGs: None
COUNT: 11

WARMUP: Mosey to backside gate, hop it. Reverse plank for mission/creedo. Forgot to do 5 core Principals THE THANG: Indian Run 1 lap around track
Grady Corns 10 In Cadence
Forward Arm Circles 10 Ic
Reverse Arm Circles 10 IC
Side Straddle Hops 20 IC
Flutter Kicks 20 IC
American Hammers 20 IC
Big Boy Sit Ups 40 OYO run the circle for the 6
Shoulder Taps 50 2=1 OYO run for 6
Squats 100 OYO run for 6
Repeato in reverse until 6:15
MARY:
ANNOUNCEMENTS: new AO -Hamilton, Convergence on an island, pickup your softball jersey. If there isn’t one with your name on it…well that’s a clue… :stuck_out_tongue_winking_eye:
COT: Accountability is important, especially when traveling. You need to look in the mirror and face the man you see. Master your jesters and the fartsack.

Tags: thegeneral, Apples, Gherkin, Hard Knox, Legacy, SAAS, Toolbox, Traveler, @animal @bogey

Date: 2024-03-19
AO: atlantis
Q: Windtalker
PAX: Deflator, Hammerhead, Smokee, @ricky bobby
FNGs: None
COUNT: 5

WARMUP: Arm Swirls (50 count), Reverse arm swirls, (50 count), Mosey over to Solace Brewery, 50 crunches, 88 push-ups, Mosey back to Winery, Yoga poses, back-bend, forward bend, side bend, spinal extension, Q hand-off to Deflator. THE THANG:
MARY: DORA
ANNOUNCEMENTS: The Murph May 27 convergence
COT: Resilience in the face of adversity. Just as Tom Brady came back from being the 199th draft pick and became the best Quarterback of all time, we each face adversity that makes us stronger and builds resilience. #Prayer led by Deflator. #F3 guest from Chicago won the NFL Tom Brady football, :football: by knowing the most Tom Brady statistics.

Tags: atlantis, Deflator, Hammerhead, Smokee, @ricky bobby

Date: 2024-03-18
AO: acropolis
Q: Peanuts
PAX: Blue Steel, Hightower, Doodles, NOAA
FNGs: None
COUNT: 5

WARMUP: Arriving in fashionable Peanuts’ time we commenced with some SSHs; WMH; CPs; LBACs; HSS; DD; WGS
THE THANG: Split into 2 groups. One group on one sideline for 10x Dips and 10x Incline Merkins and the other group on opposite sideline for 10x OH press and 10x Curls. Upon completion, mosey to opposite side and complete exercise. Rinse and repeat except add 10x reps each time until you get to 50. We knew we were in trouble when Blue Steel exclaimed there was no way and I knew I was in trouble when my arms were flopping around when we were moseying. Upon completion run a lap. MARY: ring of fire: PPs; BBSUs; FKs; Supermans; Toy Soldiers.
ANNOUNCEMENTS: the Murph – time to start training. We will likely swap out some on Mondays at Acropolis for even funner times at GMU.
COT: Just appreciate the effort and encouragement that each HIM puts into this thing, whether it is the Nantan, Qing, last minute filling in for a Q who is deathly ill, or posting. It all shows commitment and pushes each of us to keep getting better. I will give a small shoutout to the 2x HIMs I saw Saturday doing incredible feats of strength. It makes me realize we are all truly capable of doing a little more than we may even believe possible. That is a strong motivator. Lt Micheal Murphy was one of those guys, instead of going to law school after college he went to BUD/S, became a SEAL, deployed to Afghanistan, and during Operation Red Wings lost his life in the mountains of Sawtalo Sar. He did so trying to do amazing things for the benefit of his brothers and never thought twice about it. He seemed like the kinda dude that was constantly down for challenging and pushing himself. In the end it cost him his life, but I truly believe he wouldn’t have done it any differently. It may seem it was for his fellow SEALS but it was really for him, not for any selfish motive, but because that is the way he wanted to live his life.

Tags: acropolis, Blue Steel, Hightower, Doodles, NOAA

Date: 2024-03-18
AO: hamilton
Q: Legacy
PAX: Jag, Strange Brew, Gherkin, Defiance, 2 percent, Hobbyhorse FNGs: None
COUNT: 7
WARMUP: SSH, Imp Walker, Hill Billy, R-V-E (that’s what it is), Phelps, Willy Mays Hayes,
THE THANG: Pearls on String, Sort of, Merkins, Mosey, Bobby Hurleys, go to pull up bars and rotate groups, toe taps for one group and the other group does max pull ups, 3x, go over to bleacher area for a series of Merkins (20) and step ups, then Bulgarian Split Squats and Shoulder Taps (3x rounds of each sequence at the stands area), then a Bear Crawl Dora with 100 merkins, 100 WWIIs, and 100 squats MARY: Flutters (30), LBCs (50)
ANNOUNCEMENTS: we will DISSEMINATE WIDELY on our soft launch–SiteQ is out next week but one of the PAX will pick up and workout will take place, Look at channels for discussion of the Murph and Convergence on June 1
COT: YHC is coming up on 2 year anniversary of doing F3. So much gratitude. Where would YHC be if Major Payne had not taken the time to post a flyer at Horizon. SYITG!

Tags: hamilton, Jag, Strange Brew, Gherkin, Defiance, 2 percent, Hobbyhorse

Date: 2024-03-18
AO: thepatriot
Q: Booking
PAX: Smokey, Anchorman, Boardwalk, My Space, Ice Tea, Skymiles, Lazlo, Popeye, Coconuts, Pilgrim, Bone, Wedding Singer, 13 FNGs: 1 13
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Cobra Kai THE THANG: Dora
Round 1
Farmer Carry 2 coupons to 30 and back
100 Merkins
100 Plank Jacks (i/c)
100 Big Bois

Round 2
Run to 50- 2 burpees- run back
150 OH Press
150 Curls
150 toe taps (i/c)

Round 3
Run to 50- 2 burpees- run back
100 Atlas Shrugs
100 Coupon Squats

MARY: Flutter Kicks, LBC, Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon on May 26th, Convergence in June
COT: When you can’t control what is happening around you challenge yourself to control your response. The power of your response can defuse a situation or possible enflame it more.

Tags: thepatriot, Smokey, Anchorman, Boardwalk, My Space, Ice Tea, Skymiles, Lazlo, Popeye, Coconuts, Pilgrim, Bone, Wedding Singer, 13