Category: Uncategorized

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horizon-ao Station/Coupon Fun

Date: 2024-03-08
AO: horizon-ao
Q: 3 mile
PAX: sticks, Magoo, Attache’, Kodiak, Brown Bag, Fish Fry, Disco, Old Bay, kombucha FNGs: None
COUNT: 10
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
Grab coupons
Break into groups of 3 or 4
Station 1 – 15 merkins / 10 Bonnie Blairs IC / 25 calf raises (commute; OH carry)
Station 2 – 8 blockees / 20 lunges / 25 copperhead squats IC (commute; farmers carry)
Station 3 – 15 shoulder press / 10 deadlifts / 16 round the world (commute; regular)

Repeat 1x, fellowship lap

*MARY:* Flutter Kicks, LBCs
*ANNOUNCEMENTS:*
*COT:* feel the fk out of your feelings. Simple, not easy.

Tags: horizon-ao, sticks, Magoo, Attache’, Kodiak, Brown Bag, Fish Fry, Disco, Old Bay, kombucha

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thesandlot King of the Wall

Date: 2024-03-09
AO: thesandlot
Q: Lazlo
PAX: Magoo, Forceps, citrus, Legacy, Lucius, Gherkin
FNGs: None
COUNT: 7
The Q was early this morning, after dropping off a carpool of kids for their own Saturday morning workout. We had some extra time so we spent it all giving Legacy crap about nobody knowing where the Sandlot is. Noting here that all the people giving him crap were at the Sandlot.

WARMUP: SSH, Imperial Walkers, Michael Phelps, merkins, squats, cherry pickers, Willie mays Hayes, merkins, squats, down dog

THE THANG: the PAX did a few rounds of individual work. Round 1: 50 no cheat merkins, 100 squats, and lunge across the field breaking it up however they choose. Round 2: 100 WWI, 100 Bobby hurleys, bear crawl across the field.

We then moseyed to the school for a long if the wall contest. Balls to the Wall, hold it for as long as you can. Gherkin could have gone all day from what I could tell.

Then Dora. 100 burpees, 200 flutter kicks IC, and 300 monkey humpers single count. Gherkin and @magoo got to subtract 10 burpees for the B2W heroics.

MARY: American hammers, tempo dogs and tempo donkeys.

ANNOUNCEMENTS: book club meets at 1700 at the beer garden

COT: the Q thought he’d be late this morning. But had full faith in his f3 brothers to pick him up if needed. Y’all are some good dudes.

Tags: thesandlot, Magoo, Forceps, citrus, Legacy, Lucius, Gherkin

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thepatriot Belle Ringer & Ball Play

Date: 2024-03-08
AO: thepatriot
Q: CableGuy
PAX: Legacy, Flipper, Groundhog, 2 percent, Strange Brew, Big Short, Bone, Shake ‘N’ Bake, SAAS, Popeye, Lucius, Smokey, Short Rib, bogey, citrus, Boardwalk, Pilgrim, Lazlo, Fredo, Ice Tea, Skymiles, Spokes, Big Sky (Greensboro) FNGs: None
COUNT: 24
WARMUP: SSH, Penalty Burpee, Imp Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG: Two rounds of modified IPC Belle Ringer:
Blocks on the goal line. 5 Man Makers then a rifle carry to the 30 for escalating sets of exercises: 10 Low Rows; 15 Goblet Squats, 20 Overhead Press; 25 Coupon Swings; 30 curls. After each exercise set, farmers carry back, do your Man Makers, and rifle carry to the 30. Yes it is more confusing to write up than to actually do.
We did two full rounds for 250 reps.
Then 30 Merkins.
Then Exercise Ball Ultimate with plenty of burpees and Mary exercises interspersed.
Halftime show was 10 Alternating Shoulder Taps IC/10 Mountain Climbers IC x 3 rounds MARY: Integrated
ANNOUNCEMENTS: Change your clocks and train for the Boneathon
COT: Lead with kindness. YHC was struck by a recent situation at Trader Joes where the staff embraced a young man who stood out from the crowd. In leading with kindness they created good outcomes for him, the staff and dozens of customers.

Tags: thepatriot, Legacy, Flipper, Groundhog, 2 percent, Strange Brew, Big Short, Bone, Shake ‘N’ Bake, SAAS, Popeye, Lucius, Smokey, Short Rib, bogey, citrus, Boardwalk, Pilgrim, Lazlo, Fredo, Ice Tea, Skymiles, Spokes, Big Sky (Greensboro)

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freestate Up the hill…

Date: 2024-03-07
AO: freestate
Q: Deagle
PAX: Horshack, Cannoli, FIFA (F3 The Capital), Bachleor
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Monkey Humpers x15 IC
– Frankenstein x 15 IC
– Imperial Walkers x 15 IC
– Hairy Rockets x15 IC
– 2 laps around the blacktop with karaoke on the sides
– Merkins x 10 OQ
– Shoulder Taps X10 IC
– Mountain Climbers x10 IC
– Plank jacks x10 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
– Windmills x 10 IC

THE THANG:
Coupons to the bottom of the big hill. Count of 2s.
Each group climbs the hill while other does exercise.
Going Up
1. Jacob’s ladder, 4-3-2-1
2. El Capitan, 5 merkins at the top
3. Murder Bunnies up, 10 merkins at the top
4. Bear crawl up, 5 burpees, slow jog down
At the Bottom
1. Curls
2. Squats
3. Plank
4. High knees

Suicide in the tennis court

MARY:
– Dying Cockroach x 20 IC
– American Hammer x15 IC
– X Factor x15 IC
– Push through x15 IC
– Reverse Crunches x15 IC + 10 flutters IC

ANNOUNCEMENTS:
Road cleanup this Saturday

COT:

Tags: freestate, Horshack, Cannoli, FIFA (F3 The Capital), Bachleor