Category: Uncategorized

Date: 2024-11-13
AO: thefarm
Q: Firehead
PAX: Pad Thai, Sparky, Joystick (Orlando), Over Easy
FNGs: None
COUNT: 5
WARM UP

Michael Phelps x 15 cadence
Don Quixotes x 15 cadence
Hillbillies x 20 cadence
Mosey around triangle

THE THANG

SSH – 75 cadence
Alternating Side Squat – 20 cadence
Mountain climber -20 cadence

Bear Crawl to midfield
WWII sit-up- 30 count
Diamond Merkin – 20 count

Dip – 25 count
Erkin – 16 count
Derkin – 20 count

High Knee – to end of field
Plank Jack – 25 cadence
Monkey Humper – 20 cadence

Sprint – field
Wide Arm Merkin – 20 count
Squat – 30 count

MARY
Flutter kicks, V-ups, Susanne Somers, Letters, American Hammers

COT
You have to do planned uncomfortable things so when the unplanned uncomfortable things happen you will be stronger to handle it because you have accustomed yourself to uncomfortable things.

Tags: thefarm, Pad Thai, Sparky, Joystick (Orlando), Over Easy

Date: 2024-11-13
AO: compound
Q: Popeyes
PAX: Hightower, citrus, Big Short, Skidoos, Cactus, Yardbird, Bread Sticks FNGs: None
COUNT: 8
WARMUP: Mosey to underground, SSH, cherry pickers with a twist, down dog, world’s greatest stretch, merkins, arm circles, moroccan night clubs, michael phelps, imperial walkers and hill billies

THE THANG:
Circuit training:
– 2 people sprint
– 1 wall sit
– 2 jump rope stations
– 1 pull up station
– 1 overheard squat with a coupon
– 1 mountain climber with slides
After 1 round, mosey to stop sign in the mosaic

4 rounds

MARY: No time

ANNOUNCEMENTS: 5k at Olympus on Turkey day, 5k at Ignite not on Turkey day
COT: Edward Stanton and Abraham Lincoln were rivals. Abraham Lincoln saw past his rival’s insults to see his redeeming attributes, which helped the union preserve democracy, abolish slavery, and win the civil war. Think of someone you disagree with, dislike or maybe hate. See past that and identify a redeeming quality for the greater good of our society. Practice this and practice loving each other. Our society will be a better place.

Tags: compound, Hightower, citrus, Big Short, Skidoos, Cactus, Yardbird, Bread Sticks

Date: 2024-11-13
AO: horizon-ao
Q: Gherkin
PAX: Attache’, Kodiak, 3 mile, sticks, Purple Rain, SPINAL TAP FNGs: None
COUNT: 7
WARM UP
Elwoods, Imperial Walkers, Hillbillies, Willie Mays Hays, Groiners, World’s Greatest Stretch

THE THANG
We alternated roughly 1 minute of running through the neighborhood with 1 minute of exercises – EXCEPT when the Eagles Fight Song played (who knew that there are extended versions!) we did burpees for the duration and then resumed the pattern. For the exercises, we rotated through the following:

1 Elwoods (like high knees but move the hands with the legs) 2 American Hammers
3 Groiners (Mountain Climbers but bring your foot to the outside of your hand) 4 Lunges
5 Elbow planks (low plank)
6 Shoulder Taps

MARY
Flutter kicks
LBCs

ANNOUNCEMENTS
F3 Turkey trot out in Burke

COT
Lesson From Philly
• Be proud of who you are and where you come from, and don’t let anyone convince you that you shouldn’t be.

Tags: horizon-ao, Attache’, Kodiak, 3 mile, sticks, Purple Rain, SPINAL TAP

Date: 2024-11-13
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
5 sets
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies

Mosey to wall
5 sets
30 second balls to wall
30 second wall sit
Abs
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Stewie, Trifecta

Date: 2024-11-12
AO: softballs
Q: SAAS
PAX: Jenner, Sparky, Ghosted, Old Bay, Big Short, Checkers, Defiance, Bone, 2 percent, Poe FNGs: None
COUNT: 11
WARMUP: nope, in the 40s :cold_face:

THE THANG: :softball:

MARY: your mom said she’d buy us ice cream after the game :icecream:

COT: another winless season, but maybe the real wins were the friends we made along the way :smiling_face_with_3_hearts:

ANNOUNCEMENTS: It’s been a real joy running this team for two seasons. Maybe it didn’t work out entirely like I hoped, but every game had some great moments, and I’ll remember it fondly.

I’m looking for a new Site Q to run the team, if y’all want to keep this going. I’m happy to share all my Google templates, etc, the team pretty much runs itself at this point.

Competition-wise, we’re obviously outclassed, and there’s not a lot of options; there’s no “beginner league”. BUT, on the website I see they’re trying to organize a 35+ “low intensity” league in the spring. So my opinion, if there’s interest, is we submit a roster for that league, and if there’s enough teams, great, and if not, we just hang up our gloves and invade balls-of-fury

F3 PAX 4EVER!!!!

Tags: softballs, Jenner, Sparky, Ghosted, Old Bay, Big Short, Checkers, Defiance, Bone, 2 percent, Poe