Category: Uncategorized

Date: 2024-03-16
AO: thefarm
Q: Sparky
PAX: Infinity, Wreck it Ralph
FNGs: None
COUNT: 3

WARMUP:
THE THANG: 3.23 mile morning ruck
MARY:
ANNOUNCEMENTS:
COT: If you are fortunate, call your father. This last week, my father had an incident where we didn’t know what the outcome would be. He’s better. Call your father today if he’s with us.

Tags: thefarm, Infinity, Wreck it Ralph

Date: 2024-03-15
AO: thepatriot
Q: Defiance
PAX: citrus, Strange Brew, Jag, Boardwalk, Popeye, Hobbyhorse, Fish Fry, bogey, Legacy, Lazlo, SAAS, Coconuts, Big Short, Sunshine, Ice Tea, Short Rib, CableGuy, Jenner, Lucius, Shake ‘N’ Bake, My Space, Bada bing (DR Jax), Yertle the Turtle (DR SC), Pepco, Flipper, Ground Hog FNGs: None
COUNT: 27

WARMUP: SSH, Arm Circles, Cherry Pickers, Willie Mays Hayes, Down Dog THE THANG: Modified (easier) Iron Pax 2023 Week 1: Participation Trophy workout
Pax completed three rounds of exercises, rotating through 4 stations and completing a mode of transportation after each round.

Rounds 1 and 2:
Station 1 20x Coupon curls + 20x Overhead Press
Station 2 20x Flying Squirrels
Station 3 20x No cheat Merkins
Station 4 WWIII Sit-ups
MOT: 2x 20 yds Murder bunnies

Round 3:
Station 1 20x Jillian Michaels
Station 2 20x Spider-Man Merkins
Station 3 20x Thrusters
Station 4 20x mountain climbers
MOT: 2x 20 yds murder bunnies

MARY: 20x toy soldiers, V-Ups, Flutter kicks
ANNOUNCEMENTS: New Hamilton AO soft launch this Monday 3/18 at 0530 at Thomas Jefferson Community Center lower soccer turf field.

COT: Several Pax had birthdays today and this weekend – Happy Bday My Space and Jenner, and the Q realized F3 is not about needing to prove anything to anyone. It’s just about showing up each day, trying to get better.

Tags: thepatriot, citrus, Strange Brew, Jag, Boardwalk, Popeye, Hobbyhorse, Fish Fry, bogey, Legacy, Lazlo, SAAS, Coconuts, Big Short, Sunshine, Ice Tea, Short Rib, CableGuy, Jenner, Lucius, Shake ‘N’ Bake, My Space, Bada bing (DR Jax), Yertle the Turtle (DR SC), Pepco, Flipper, Ground Hog

Date: 2024-03-15
AO: thefarm
Q: Pad Thai
PAX: Infinity, Squatter, Firehead, Lumbergh, F-No, Sparky, Zorro, Wreck-It-Ralph FNGs: 2 Zorro, Wreck-It-Ralph
COUNT: 9
WARMUP:
Side-Straddle-Hops x23
Thai-Bo-Lunges X16
Arm Circles
Praying-Frog-Squat/Stretch
Quad Stretch heel grab
Mosey Around Triangle

THE THANG:
Sprint the Box until song ends
– First Cone: Sprint
– Second Cone: Sumo Squat walk Right
– Third Cone: Back pedal
– Fourth Cone: Sumo Squat Walk Left

Strength Circuit (2nd Rectangle)
– Begin at 1st Cone: Merkins with Sky salute, swinging one arm skyward over shoulder. Alternating sides – Mosey to 2nd cone: Copperhead Squats
– Mosey to 3rd cone: Derricks (Single leg dead lifts)
– Mosey to 4th cone: Triceps dips

Keep it moving (3rd Rectangle)
– Begin at 1st Cone: Carolina Dry Docks
– Mosey to 2nd cone: Inchworms. Bonus to add Merkin or Cobra stretch at the end – Mosey to 3rd cone: Alternating high to low planks
– Mosey to 4th cone: Praying Frog Squat/Stretch

MARY:
1. Leg lifts
2. American Hammers
3. Thread the needle stretch
4. Forward Lunges and overhead stretch of opposite arm
5. Flutter kicks
6. LBCs x40

ANNOUNCEMENTS:
Ruck Saturday
Initiate 2 FNGs
Lumberg’s Girl Scout Mulching event
F3 Join event coming in June
COT: What is your why? Q shared that he wants to be a better man and still healthy for his future family. Remembering our “why” helps us in many areas in life–Relationships, Work, etc. Sometimes our “why” can change and improve. Close in Prayer-The Lord’s Prayer

Tags: thefarm, Infinity, Squatter, Firehead, Lumbergh, F-No, Sparky, Zorro, Wreck-It-Ralph

Date: 2024-03-15
AO: theaerie
Q: Chasqui
PAX: Lonestar
FNGs: None
COUNT: 2
Warm-up:
Mosey loop
Bats wings
Michael Phelps
Imperial Walkers
Cherry Pickers
Leg kickers L/R

The Thang x3 sets
Squats w/coupon 15
Curls 45yd
Merkins 20
Rows L/R 20
Shoulder presses w/coupon 20
Kettlebells swings 20
Big boy sit-ups w/coupon
Chest press w/coupon
American Hammers
Mountain climbers w/Burpees
Rifle/Suitcase Carry 100ydx2

OYO Stretching

Announcements: check channel: 2.0’s, community service, brew-run/ruck, March madness, pick up games…etc

Tags: theaerie, Lonestar

Date: 2024-03-14
AO: olympus
Q: Nano
PAX: Pole’er, Blue Steel, Doodles, Rollingstone, Crop Duster, NOAA, Peanuts, K-Pop, Megatron, Bozo, Derecho, Candles FNGs: None
COUNT: 13

Warmup: SSH, WMH, air squats, arms circles, worlds greatest stretch

The THANG: The PAX were asked to bring a non-cindy coupon and have an exercise in mind. We circled up on the field and went through the exercises. For each one, 20 reps were completed and afterwords the PAX would run to the nearest sideline and switch coupons. This completed until we got all the way around.

The next was a circle burpees. All the pax started in the plank position around the circle. The first pax then jumped over his neighbor and did a burpee. He repeated this until getting all the way around. After the first pax finished one burpee, the next one began.

MARY: BIG boys, obliques.

COT: This is my 5 year anniversary with F3. It’s been a great ride and I’m looking forward to 25 more! Also, anniversaries are a great time to reflect on the year, reevaluate goals, redouble our efforts towards the things that fulfill us, and cut out the things that don’t!

Tags: olympus, Pole’er, Blue Steel, Doodles, Rollingstone, Crop Duster, NOAA, Peanuts, K-Pop, Megatron, Bozo, Derecho, Candles