Category: Uncategorized

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olympus Crawl before you Walk

Date: 2024-02-15
AO: olympus
Q: Blue Steel
PAX: Blue Steel, Rollingstone, Bailiff, Rambler, Hightower, Obadiah, Peanuts, K-Pop, Crop Duster, Doodles, Megatron FNGs: None
COUNT: 11
WARMUP:

Side, straddle hop
Hillbillies
Rockettes
On all fours rear end, kickbacks
Dirty dog
Raise the leg and kick back
Quad stretch
Hammy waybacks
Frog Groin Stretch
World‘s greatest stretch
Torso twist

THE THANG:

Death Crawl: A combination of Ricky Bobby and a traditional Bear Crawl. The last person drops and does 5 Burpees, while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. 1st Ricky Bobby
Bear crawl to 50 sprint to opposite end zone whoever wins gets rewarded by knerkins until all PAX completes 25 knerkins (pushups on knuckles)
Mosie back to goal line
2nd Ricky Bobby
Bonnie Blair
Lunge walk to 50
Low Plank Reach

MARY:
Windshield wipers
Low Plank Reach
Lower Lumbar Strength Exercises
ANNOUNCEMENTS:
Out West Ruck
F2 social event at the old glory hole
COT:
Praise is Power
What does the Power of Praise do for others

Tags: olympus, Blue Steel, Rollingstone, Bailiff, Rambler, Hightower, Obadiah, Peanuts, K-Pop, Crop Duster, Doodles, Megatron

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ignite The Balls of York 1 and !s

Date: 2024-02-14
AO: ignite
Q: Legacy
PAX: Kodak, Goldfish, Popeye, Tony cha cha Vargas, Gherkin
FNGs: None
COUNT: 6
WARMUP: SSH, IMP WALK, HILLY, PHELPS, RVE, MORROCAN NIGHT CLUB, WMHAYZE, DD-WGS-KOBRA
THE THANG: Numerous custom coupons strewn about. Farmer’s Walk Doras consisting of 50 Bonnie Blairs (IC), 100 Merkins, 150 LBCs, then next 50 Shoulder Taps, 100 Squats, 150 Flutters (IC) Then: a game of Balls of York, 1 and 1 variation. PAX are tasked with shooting a 1 and 1, with the following results: miss 1st = 10 reps/ make 1st but miss second=cut down to 5 reps, make both = ) reps. Most PAX missed the first half, so we commenced to a series of 6 sets of 10 reps of coupon squats, overhead presses, and lunges (each leg is needed for a rep). MARY: See above.
ANNOUNCEMENTS: CAPTIAL CLUSTERLEAF 3.2 also we are forming a softball team in Arlington COT: It’s not what you are capable of—it’s what you are willing to do.

Tags: ignite, Kodak, Goldfish, Popeye, Tony cha cha Vargas, Gherkin

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thefarm Ring of fire

Date: 2024-02-14
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, andrewtilley624, Sparky, Lumbergh, Squatter
FNGs: None
COUNT: 6
WARMUP:
SSHs
Willy Mayes Hayes
Don Quixotes
Beet pickers
Arm circles
Mosey around the soccer fields

THE THANG:
Ring of fire exercises:
Burpees and 20 commandos
Commandos and 20 big boy situps
Big boy situps and 15 American hammers
Mosey to end of field and back
American hammers and 20 squats
Squats and 15 mericans
Mosey around the soccer fields
Mericans and 10lunges
Lunges and 20 SSHs
SSHs and 20 second planks
60 second low plank

MARY:
Flutter kicks
Rosalitas
Rope climbers

ANNOUNCEMENTS:
Lumbergh will Q on Friday.

COT:
Acknowledge and express gratitude for our blessings. My brother’s son showed stroke symptoms last week; doctors determined that he had a bad migraine, but it was scary to contemplate changes that a stroke could have meant. (My brother had a stroke when he was 22.) Also, my neighbor’s brother died unexpectedly early Sunday morning. Our lives can change dramatically in a short amount of time. Tell those most important to you how much you appreciate and love them.

Tags: thefarm, Infinity, andrewtilley624, Sparky, Lumbergh, Squatter

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compound V’day Station Work

Date: 2024-02-14
AO: compound
Q: Hightower
PAX: citrus, Booking, Peanuts, Ashe, Popeyes, Poe, Big Bird & Catus FNGs: None
COUNT: 9
WARMUP:
Warmup exercises and stretching on field. Followed by fellowship jog around Mosaic into parking garage.

THE THANG:
Broke into 2 groups:

Rotating between stations and group jog through garage. Rinse & repeat until all stations complete. Station 1: Med ball squat, wall toss
Station 2: coupon bent rows
Station 3: Med ball slam
Station 4: bear crawl out, crawl bear back
Station 5: merkins, hold high plank

Group 1 jogs loop, Group 2 at station. Swap, Group 2 jog loop, Group 1 station. Rinse & repeat until all stations complete for both groups.

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
March 2 CSAUP, sign up!

COT:

Wise friend once reminded me: The older we get, Time is our biggest gift to our friends & family. Not money, not material things. It’s who we spend our time with most, that we get to create the most memories with.
7 years now with F3, I’ve spent a lot of time and created long lasting memories and friends with this group. My gratitude for each of you! Thank you for what you do for this group, for F3 and for me personally.

Tags: compound, citrus, Booking, Peanuts, Ashe, Popeyes, Poe, Big Bird & Catus