Category: Uncategorized

Date: 2024-03-14
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Bachelor, Bluto, Cannoli, CashOnly, Deagle, Horshack, John Kluge, Mumford, Pigeon FNGs: None
COUNT: 11

WARMUP:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
Shuttle run in between each set followed by mosey around the black top

MARY:
20 LBCs IC
10 flutters low and fast IC
10 flutters high and slow IC
15 Freddie mercury’s IC
20 reverse crunches

ANNOUNCEMENTS: adopt a road clean up this Saturday

COT:
Thought about starting an AO for a while but never did anything about it. Baguette took the bull by the horns. Super thankful for him and his efforts and now Potomac rising is alive. Point is sometimes all it takes is a nudge and there truly is no better time than now. Start the project, read the book, call your buddy, join a workout group!

Tags: freestate, Andrew Churchill, Bachelor, Bluto, Cannoli, CashOnly, Deagle, Horshack, John Kluge, Mumford, Pigeon

Date: 2024-03-14
AO: edge_of_reason
Q: Quip
PAX: Chef, Tae Kwon Dough Boy, Yurtle the Turtle (F3 SC)
FNGs: None
COUNT: 4
WEATHER:
balmy 46°

WARMUP:
SSH x15 cc
Some various stretching
Arm circuit x10 cc
Windmills x5cc
Jog around the lot

THE THANG:
Terminator up to 7 and down again.
(Like the motivator but with squats, burpees and merkins)

Court-side ABCs
Set 1
5 American hammers (each side)
5 Burpees
5 Carolina dry docks
5 cc Derkins

Set 2
Missing E because Q forgot the exercise
5 cc Freddie Mercury’s
5 cc Grass grabbers
5 High Jumps

Set3
5 cc Imperial Walkers
5 Jump squats
5 kraken burpees (burpee with 3 hand release merkins)
5 cc leg lifts

Set 4
5 cc monkey humpers
5 cc nonsense the pax picks (Shell Rockers: on your back feet and arms up rocking back and forth (from Yurtle)) 5 cc overhead claps
5 pull ups
5 Sprints with planks in between

MARY
dying cockroaches 10 cc
10 burpees (for first responders)

ANNOUNCEMENTS:
Bros and beers this Friday 7p at Kotlin’s house (message Quip for details)

COT:
Chef’s M’s grandpa going into assisted living
Yurtle the Turtle’s 2.0 Helen, for health of her baby. And praise for his brother’s healing. Quip and his M’s travel and patience for their dog

Tags: edge_of_reason, Chef, Tae Kwon Dough Boy, Yurtle the Turtle (F3 SC)

Date: 2024-03-14
AO: thehighlands
Q: Hobbyhorse
PAX: Traveler, LTD, Jag, Toolbox, Hard Knox, Tibs, Spoke(DR Ohio) FNGs: None
COUNT: 8
WARMUP: SSH, IW, Hillbilly, LBAC, Phelps, Root Veg, Willy, Down Dog, Fellowship Lap THE THANG: Pair up for Dora with Timer running to midfield and back 30 Tick Tock Burpees
100 Dora Merkin
25 Tick Tock Burpees
200 Dora LBC
25 Tick Tock Burpees
300 Dora squats
Lap
100 Dora Merkin
200 Dora LBC
MARY: Flutter kicks, American Hammer, F-M, Flutter Kick (flat back; toolbox style) ANNOUNCEMENTS: Convergence on June 1
COT: Don’t focus on what others are thinking about you. They aren’t.

Tags: thehighlands, Traveler, LTD, Jag, Toolbox, Hard Knox, Tibs, Spoke(DR Ohio)

Date: 2024-03-13
AO: ignite
Q: 2 percent
PAX: Legacy, meister, Popeye, Bootlegger, Goldfish
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey’d to and from Madison Park with frequent stops for a few of the following exercises: Patty Cake Merkins, Flying Nuns, Alternating Shoulder Taps, Bear Crawls, Mountain Climbers, Body Weight Squats

3 rounds AMRAP – At the park two teams took turns on the pull up bar while the others performed Soccer kicks, Ski Jumps and Dips

Wave of Merkins (think ring of fire)

3 rounds of Step Ups with Bulgarian Split Squats, Derkins and Calf Raises

Mosey’d back to the parking lot for 10-1 Motivators

Ended the Thang with an answer to the age old question, “Who let the dogs out?” – the PAX performed a Burpee each time the words “dog” or “doggy” were mentioned (36 total)

MARY: Dirty Dogs, Nolan Ryan’s

ANNOUNCEMENTS: Bone-A-Thon 5/26

COT: QIC just got a puppy. Immediate observation is that dogs are very similar to little kids. No matter how loud you yell at them, they’re still probably going to sh*t on the kitchen floor and not do any of the things you ask them to do….unless maybe you give them something. The other similarity is the unconditional love. This may manifest itself in different forms, but you know it’s there.

Tags: ignite, Legacy, meister, Popeye, Bootlegger, Goldfish

Date: 2024-03-13
AO: thefarm
Q: Squatter
PAX: Lumbergh, IKEA
FNGs: None
COUNT: 3
WARMUP:
– SSHs
– Grady Corns
– Don Quijote
– Willie Mays Hayes
– Imperial Walkers

THE THANG:
Rings of fire

SSHs and 10 merkins
Merkins and 15 squats
Squats and 10 Bonnie Blairs
Mosey to corner of field

Bonnie Blairs and 10 Shoulder Taps
Shoulder Taps and 10 Imperial Walkers
Imperial Walkers and 10 Rockettes
Mosey to corner of field

Rockettes and 10 Burpees

MARY of Fire:
Penguin Crunches and 10 Rosalitas
Rosalitas and 10 Rope Climbers
Rope climbers and 10 LBCs
LBCs and 15 Mountain Climbers

ANNOUNCEMENTS:
Friday Q: Lumbergh

Lumbergh reminded us of a 3rd F opportunity to volunteer to help the Cub Scouts move some mulch around. He will be providing more details in the channel.

COT:

There is no amount of money, love, or success that will permanently erase your insecurity or self-doubt—instead, it will just give it bigger stakes. You don’t remove self-doubt. You learn to act despite it.

Do you doubt yourself? Good.
There’s only one way to find out if your doubts are true—do it anyway.

Mark Manson

Tags: thefarm, Lumbergh, IKEA