Category: Uncategorized

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

Date: 2024-03-07
AO: olympus
Q: Megatron
PAX: Megatron, Monk, Mounthe, Crop Duster, Flapjack, Peanuts, Blue Steel, Nano, Pop Fly, K-Pop, Doodles, Candles FNGs: None
COUNT: 12

WARMUP:
Side straddle hop
Micheal Phelps
Air squats
Meridians
Worlds Greatest stretch

THE THANG:
50 deadlifts, 50 pushups, 50 jump squats, 50 hollow holds/rocks, 50 clean and press, 50 flutter kicks (4 count), 50 clean and press, 50 jump squats, 50 pushups,50 deadlifts

MARY:
Walks-outs, 90-90, stretching, quad stretch, Willie Mays Hayes.

ANNOUNCEMENTS:
Memorial Day Murph in May at George Mason
F2 event – TBD

COT:
Don’t take someone’s else happiness in the pursuit of your own.

Tags: olympus, Megatron, Monk, Mounthe, Crop Duster, Flapjack, Peanuts, Blue Steel, Nano, Pop Fly, K-Pop, Doodles, Candles

Date: 2024-03-07
AO: thehighlands
Q: Toolbox
PAX: Tibs, Hobbyhorse, Hard Knox, Jag, Traveler, Gherkin, Spud FNGs: None
COUNT: 8
WARMUP: ssh, ibac, windmill, imp squat walkers, down dog, worlds okayiest stretch, MTN climbers, merkins
THE THANG: follow the leader with karaoke, back pedal, high knees, skips. Line up on base line 20 merkins, mosey to midfield 10 slow count merkins, sprintish to end line for 5 super slow cadence 5s down 4s hold, explode up= 1 rep. Mosey back to baseline for WW2 repeato same format slowing down at midfield and end line…repeato with no surrenders, repeato static lunge, flutter kicks and offset merkins. MARY: pax choice Gas pumpers, penguin crunches and heels to heaven.
ANNOUNCEMENTS: this HIM is leaving the area moving AOs to olympus in a few months
COT: today’s beat down was about change and how hard things get as we move on through life. Time seems to be speeding up while we are “slowing down” as we age. Change can be and often is a hard thing but it often leads us towards better things. We can’t embrace the things in front of us and move forward if we don’t let go of the things behind us or the things holding us in place.

Tags: thehighlands, Tibs, Hobbyhorse, Hard Knox, Jag, Traveler, Gherkin, Spud

Date: 2024-03-06
AO: ignite
Q: meister
PAX: Popeye, Kipchoge, Gherkin, Goldfish, Tony cha cha Vargas, Bootlegger FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Down Dog, World’s Greatest Stretch THE THANG: YHC took the PAX on a reprise of recent world travels:

First to the hotel room where YHC gained appreciation for leg exercises while adapting to a MABA injury: 11’s – Leg Day Edition
– Do 1 glute bridge (aka Alabama Bait Biters?)
– Lunge walk 20m
– Do 10 sumo squats
– Reverse lunge walk 20m
Repeat, adding 1 glute bridge and subtracting 1 sumo squat each round until you do 10/1

Next, we traveled to Cameroon… Which was hot. The PAX completed fire circles to recreate this experience:
First, the “out both ends” edition, so that PAX could experience the stomach virus YHC’s group caught: – PAX holds an air squat
– one at a time, each PAX does 10 Carolina dry docks

Next, the “cool lizard” edition, so PAX could appreciate the cool lizards YHC saw doing merkins as they walked: – PAX holds a high plank
– one at a time, each PAX does 10 merkins

Finally, the “we need to kill 5 more minutes” edition because… Planning is hard ok? – PAX lines up along the curb and performs the American Hammer OYO – One at a time, do 10 dips on the curb
MARY: Donkey Kicks, Fire Hydrants, LBCs, Flutter Kicks, Deep Squats ANNOUNCEMENTS: None
COT: YHC has had many firsts recently (long trip overseas alone, Q, new job). Sometimes this is scary, but you have to get out of your comfort zone to grow. We do that every week at F3, and hopefully carry that into the rest of our lives. YHC is grateful to the PAX of ignite for joining him in the gloom to find out what we’re made of (and for grace shown during a slightly harder than expected VQ).

Tags: ignite, Popeye, Kipchoge, Gherkin, Goldfish, Tony cha cha Vargas, Bootlegger