Category: Uncategorized

Date: 2024-03-20
AO: horizon-ao
Q: Brown Bag
PAX: Purple Rain, sticks, Magoo, Mr Haand, Disco, Booking, vplaxico FNGs: None
COUNT: 9
WARMUP: SSH, IW, DQ, CP, WMH, LBAC, Downdog/Updog
Fellowship lap with karaoke, high knees, butt-kickers and skips THE THANG: 6 sprints from midfield to endline and back EMOM
Run to Discovery entrance and split into 4 groups:
2x Merkins/Step-Ups/Aussie Merkins/Running Group (timer)
2x Shoulder Taps/Jump Squats/Dips/Running Group (timer)
MARY: Superman/LBC
ANNOUNCEMENTS: Convergence in June
COT: Thinking about getting up early and getting out in the cold is not fun, but actually being here is!

Tags: horizon-ao, Purple Rain, sticks, Magoo, Mr Haand, Disco, Booking, vplaxico

Date: 2024-03-21
AO: freestate
Q: Wildcat
PAX: Deagle, Bachelor, Horshack, Pigeon, Mark Michael, FIFA (F3 The Capital), CashOnly, Andrew Churchill, Dungeon Master FNGs: None
COUNT: 10

Side-Straddle-Hop: 25 IC
Plank Jacks: 15 IC
Rockette Hillbillies: 10 x 2 IC
Imperial Walkers: 15 IC
Noble Duke of York: (Mosey to hill, run backwards up hill, five Star Jumps at top, run down hill, five Merkins at bottom) Grab Coupons and bring them back to the four corners of the blacktop

Four Corners Coupon-icides: (1x)
Elf on a Shelf: 10 x 2 OMC
Valvano (“Don’t give up, don’t ever give up”): 20 Burpees OYO Extreme People’s Chair (with alternating leg kicks)
Rocky Balboas: (1 minute)

Shoulder taps: 20 IC
Pickle Pointers: 30 OMC
Rosalitas: 10 x 2 IC
Individual Medley: 5 Long Flutters, 5 Short Flutters, 5 Scissors, 5 Freddy Mercurys IC
Never, ever, ever: (The Race is to the Swift!): (race across blacktop, everyone stops when first guys finishes, race back from that position) x 3 Gore Al: (Hold an Al Gore on your six for 1 minute)

And, as an extra: Plankorama with Travoltas

Announcements: Third Thirsty Thursday tonight

COT: Happy Spring, gentlemen! Time for new growth, new beginnings. I started a kickboxing class yesterday, and starting to play pickleball regularly is next. I urge you to use this new season for some spring renewal of your own. How are you going to heal your spring fever?

Tags: freestate, Deagle, Bachelor, Horshack, Pigeon, Mark Michael, FIFA (F3 The Capital), CashOnly, Andrew Churchill, Dungeon Master

Date: 2024-03-20
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2

WARMUP: side straddle hops
Michale Phelps
Picking cherries
Windmills
Butt kickers
Frankenstein
THE THANG:
Song “Impression that I get”
5 jump squats and then burpee for duration of song

Mosey

Song “Peaches”
Hold high plank for song duration and do hand release merkin every time you hear Peaches Mosey

Song “better now”
Broad jump 10 yds and crab walk back for duration
Mosey

Song “Dance Dance”
Mix ab work form duration
Mosey

3 30 second wall stands
Motivator from 7
MARY:
ANNOUNCEMENTS:
COT: keep fighting and don’t let the world bring you down!!

Tags: theaerie, Rocketman

Date: 2024-03-20
AO: delphi
Q: Doodles
PAX: Mounthe, Twin Star, NOAA, Obadiah, K-Pop, Rambler, Ashe, Nano, Pop Fly, Crop Duster, Goose FNGs: None
COUNT: 12

WARMUP: ssh, WGS, arm circles, cherry pickers, Willy mays, imperial walkers. Shoulder stretches. THE THANG:
Mike Tyson’s prison workout
10 Mike Tyson’s
10 jump squats
10 donkey kicks
10 crawl out merkins (also known as inch worms)
10 SSHs in cadence
Above done together. Then moseyed to goal line for –

Sprint 50 mosey back
Sprint 40 mosey back
Sprint 30 mosey back
Mtn climbers on own until all finish. That’s one round. Completed 3 rounds.

MARY: half way round ring of fire
ANNOUNCEMENTS: Murph in May, AT in April.
COT: Q source – Apprenticeship/ q talked about spending time with daughter this weekend doing some apprenticeship. Listen and be humble goes along way.

Tags: delphi, Mounthe, Twin Star, NOAA, Obadiah, K-Pop, Rambler, Ashe, Nano, Pop Fly, Crop Duster, Goose

Date: 2024-03-20
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Flagpole, Promoter
FNGs: None
COUNT: 3

WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
5 MPs IC
10 windmills IC
6 WMH IC

THE THANG:
4 corners, coupon in corner 2
Corner 1:
10 burpees on Q
Sprint to coupon, sprint back to corner 1 with coupon, rifle carry to corner 2

Corner 2:
30 curls on Q
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry ½ to corner 3

Corner 3:
30 taint scrapers on Q
Sprint to corner, sprint back to coupon, rifle carry to corner 4

Corner 4:
30 overhead press on Q REMEMBER GO CORNER 2 ON RIFLE
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry rest to corner 2, slow walk back to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
25, 20, 15 other exercises

MARY:
15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama if time

ANNOUNCEMENTS:
Fill out your F3 NCAA brackets

COT:

Tags: potomac-rising, Flagpole, Promoter