Category: Uncategorized

Date: 2024-03-08
AO: sparta
Q: K-Pop
PAX: Pop Fly, Nano, Peanuts, Megatron, Dunder, NOAA, Doodles, Mounthe, Blue Steel, Crop Duster, Monk, Ashe, Hoolihan FNGs: None
COUNT: 15
WARMUP: 1 lap, side staddle hops, squats, mericans, willy mays hays, worlds greatest, and more THE THANG:
20 Min:
40x Mtn Climbers
30×Bog Boys
20×Mericans
10×Burpees
5×Jump squats
200 yard run
10min:
40× overhead claps
30×flutter kicks
20×Ground Hog Squats
10× Hand release mericans
5×burpees
100 yard run

MARY: none
ANNOUNCEMENTS: Murph coming up; somebody step up and setup a Second F COT: Inspired by Deep Thoughts from Jack Handey, Don’t take life too seriously

Tags: sparta, Pop Fly, Nano, Peanuts, Megatron, Dunder, NOAA, Doodles, Mounthe, Blue Steel, Crop Duster, Monk, Ashe, Hoolihan

Date: 2024-03-08
AO: thefarm
Q: Infinity
PAX: Matthew – Running Man, Sparky, Firehead, Squatter, F-No, Pad Thai FNGs: None
COUNT: 7
WarmUp: SSHs, WMHs, Beet Pickers, Don Quixotes, T-Claps, and short Mosey.

The Thang:
– LT Dan’s: 5 to 10 to 5 reps of Stationary Lunges (IC) and Air Squats (single count), increasing (or decreasing) by one rep each round
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round
– 5 to 10 to 5 reps of Bonnie Blairs (1-2 count) and Jump Squats (single count) and , increasing (or decreasing) by one rep each round

Mary: Side Crunches, Dr. W’s, and High-to-Low Planks

Announcements: Ruck tomorrow, DST starts Sunday, Firehead Q Monday, Squatter Q Wednesday, and Pad Thai VQ on Friday.

CoT: Discipline Equals Freedom—discipline starts with getting up on time and doing what you know is difficult but good for you. Discipline opens up your possibilities for not only your time but also what your body will do for you, both athletically and longevity. Discipline in one area of your life can spill over into others and allow you to drive toward meaningful accomplishments. (Adapted from the book Extreme Ownership by Jocko Willink and Leif Babin)

Tags: thefarm, Matthew – Running Man, Sparky, Firehead, Squatter, F-No, Pad Thai

Date: 2024-03-08
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2

WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Wind mills
Mosey
THE THANG: 10 sets
10 thrusters
10 curls
10 squats
10 merkins
10 abs (rotate exercises)
10 yd murder bunny
Head down the field for 10 sets!
MARY:
ANNOUNCEMENTS: getting ready for Murphy!
COT:
Sometimes your necklace falls into the toilet and you gotta reach in and grab it out!!! That’s life!!!

Tags: theaerie, Rocketman

Date: 2024-03-06
AO: thefarm
Q: Trolley
PAX: Squatter, Infinity, Matthew – Running Man, F-No, Lumbergh FNGs: None
COUNT: 6
All Aboard the trolley! Journey of exercises from downtown, to midtown, stopping at uptown before reversing the journey. Travel themed music played along the way.
WARMUP: SSH, Don Quixote, Hillbillies, Beet Pickers, WMH, Down Dog, Kobra Kai. Mosey around the triangle
THE THANG:
PAX lined up at stations.
Downtown- 30 count of the jump rope + as many reps as possible of each seat/ststion = ab roller, burpees, overhead coupon press, coupon curl, and weight ball slam. Each time the jump rope was completed they ran to the other end of the “trolley” and yelled “all aboard” then we rotated positions. After completion, we bear crawled to midfield and duckwalked back.
Mid-town= 45 count on jumprope + other stations followed by bear crawl to midfield and crabwalk back.
Uptown – 50 count on jumprope + other stations followed by bear crawl to midfield and lungewalk back. Repeated in reverse – going from uptown to midtown and stopping at downtown.
Ultimate Frisbee – divided into two teams if 3. All PAX did 1 burpee everytime the frisbee was dropped. MANY burpees. MARY: Flutter Kicks.
ANNOUNCEMENTS:
COT: Proverbs 21:5 = “The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to want.” Talked about the value of knowing where your going and not being hasty. Closed with prayer.

Tags: thefarm, Squatter, Infinity, Matthew – Running Man, F-No, Lumbergh

Date: 2024-03-07
AO: edge_of_reason
Q: Chef
PAX: Quip, Forest
FNGs: None
COUNT: 3

WARMUP:
20cc SSHs
15cc Mountain Climber
20cc Imperial Walkers
15cc Don Quixote’s
Indian run jog around field

THE THANG:

1) Playground of Pain
3x circuit
– 5 Pull Ups (or AMRAP with good form)
– 10 (each leg) Bulgarian Split Squat
– 15 Dips
– 20 (each leg) Lunges

2) DMC – Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20 and 30 increasing # of merkins by 5.

3) TABATA – (20secs on / 10secs off) x 8 – Mosey Between sets: high knees, plank punches, SSHs, side skaters, high/low boat, burpees, lunges, box jumps. We did 2 rounds

MARY:
10cc Freddie Mercurys
15cc Flutter kicks
10cc Hello Dollys
10cc American Hammers

TAPS:
– Announcement: Bros and Beers at 7pm on 3/15, in Columbia, MD. – Forest and M house hunt and moving, better communication and direction at work – Quip and M house/apartment hunt, and extended family
– Chef thanks for healthy M and baby
– Growing F3 Site

Tags: edge_of_reason, Quip, Forest