Category: Uncategorized

Date: 2024-11-13
AO: potomac-rising
Q: RA
PAX: Sherpa, Tom Pollak, William Savage, Clinic, Pothole, FIFA (F3 The Capital), Tiger Lilly, Baguette, Promoter, Housebear, GQ, Groundskeeper FNGs: 3 Housebear, GQ, Groundskeeper
COUNT: 13
WARMUP:
20 Side straddle hops (Jumping jacks)
20 Torso Twist & Knee
10 Squats
20 Side Lunges
20 Up and Outs
20 High Knees

THE THANG:
10 Squat jump
15 Squat
10 High knees
15 High knee march
10 Curl + press
15 Slow curls
10 Jumping lunge
15 Lunge
5 Burpee
10 Slow Burpees
10 Wall jump
15 Calf raise
Mosey
Repeat it all

MARY:
20 LBCs (Little Baby Crunches)
20 Flutter Kicks (4-count)

COT:
Outta time – listen to people

Tags: potomac-rising, Sherpa, Tom Pollak, William Savage, Clinic, Pothole, FIFA (F3 The Capital), Tiger Lilly, Baguette, Promoter, Housebear, GQ, Groundskeeper

Date: 2024-11-13
AO: thepatriot
Q: Strange Brew
PAX: bogey, CableGuy, Couch Potato, Enron, Hops, Ice Tea, Lucius, Shake ‘n’ Bake, Wedding Singer FNGs: None
COUNT: 10
WARMUP: SS Hop/Imp Walker/M Phelps/ C Picker/ WM Hayes/ D Dog/ C Kai
THE THANG: Split into 2 groups. Complete rounds of exercises in the opposite end zone. The first person competing the set individually completes the exercise for the group. Backwards run to the near end zone and do 10 burpees as a group. R1- 60 coupon press/60 Coupon Squats; R2- 60 mercins/60 coupon lunges; R3- 60 Overhead Press/60 flutter kicks; R4- 60 curls/60 Leg raises; R5 25 Blockees (!)/25 Atlas shrugs MARY: 2 rounds of toy soldiers/mountain climbers
ANNOUNCEMENTS: Turkey trots: 1 F3 affiliated check slack; 1 Lyon Park
COT: Ask for help when you need it. Too often we let stubbornness or pride prevent us from asking for help or receiving help with grace when offered. When you accept help it not only helps you, but very often the person providing help benefits from the good feelings that come from helping others. YHC shared a recent experience where this lesson has hit home and is attempting to apply it in his own life.

Tags: thepatriot, bogey, CableGuy, Couch Potato, Enron, Hops, Ice Tea, Lucius, Shake ‘n’ Bake, Wedding Singer

Date: 2024-11-13
AO: thefarm
Q: Firehead
PAX: Pad Thai, Sparky, Joystick (Orlando), Over Easy
FNGs: None
COUNT: 5
WARM UP

Michael Phelps x 15 cadence
Don Quixotes x 15 cadence
Hillbillies x 20 cadence
Mosey around triangle

THE THANG

SSH – 75 cadence
Alternating Side Squat – 20 cadence
Mountain climber -20 cadence

Bear Crawl to midfield
WWII sit-up- 30 count
Diamond Merkin – 20 count

Dip – 25 count
Erkin – 16 count
Derkin – 20 count

High Knee – to end of field
Plank Jack – 25 cadence
Monkey Humper – 20 cadence

Sprint – field
Wide Arm Merkin – 20 count
Squat – 30 count

MARY
Flutter kicks, V-ups, Susanne Somers, Letters, American Hammers

COT
You have to do planned uncomfortable things so when the unplanned uncomfortable things happen you will be stronger to handle it because you have accustomed yourself to uncomfortable things.

Tags: thefarm, Pad Thai, Sparky, Joystick (Orlando), Over Easy

Date: 2024-11-13
AO: compound
Q: Popeyes
PAX: Hightower, citrus, Big Short, Skidoos, Cactus, Yardbird, Bread Sticks FNGs: None
COUNT: 8
WARMUP: Mosey to underground, SSH, cherry pickers with a twist, down dog, world’s greatest stretch, merkins, arm circles, moroccan night clubs, michael phelps, imperial walkers and hill billies

THE THANG:
Circuit training:
– 2 people sprint
– 1 wall sit
– 2 jump rope stations
– 1 pull up station
– 1 overheard squat with a coupon
– 1 mountain climber with slides
After 1 round, mosey to stop sign in the mosaic

4 rounds

MARY: No time

ANNOUNCEMENTS: 5k at Olympus on Turkey day, 5k at Ignite not on Turkey day
COT: Edward Stanton and Abraham Lincoln were rivals. Abraham Lincoln saw past his rival’s insults to see his redeeming attributes, which helped the union preserve democracy, abolish slavery, and win the civil war. Think of someone you disagree with, dislike or maybe hate. See past that and identify a redeeming quality for the greater good of our society. Practice this and practice loving each other. Our society will be a better place.

Tags: compound, Hightower, citrus, Big Short, Skidoos, Cactus, Yardbird, Bread Sticks

Date: 2024-11-13
AO: horizon-ao
Q: Gherkin
PAX: Attache’, Kodiak, 3 mile, sticks, Purple Rain, SPINAL TAP FNGs: None
COUNT: 7
WARM UP
Elwoods, Imperial Walkers, Hillbillies, Willie Mays Hays, Groiners, World’s Greatest Stretch

THE THANG
We alternated roughly 1 minute of running through the neighborhood with 1 minute of exercises – EXCEPT when the Eagles Fight Song played (who knew that there are extended versions!) we did burpees for the duration and then resumed the pattern. For the exercises, we rotated through the following:

1 Elwoods (like high knees but move the hands with the legs) 2 American Hammers
3 Groiners (Mountain Climbers but bring your foot to the outside of your hand) 4 Lunges
5 Elbow planks (low plank)
6 Shoulder Taps

MARY
Flutter kicks
LBCs

ANNOUNCEMENTS
F3 Turkey trot out in Burke

COT
Lesson From Philly
• Be proud of who you are and where you come from, and don’t let anyone convince you that you shouldn’t be.

Tags: horizon-ao, Attache’, Kodiak, 3 mile, sticks, Purple Rain, SPINAL TAP