Category: Uncategorized

Date: 2024-02-21
AO: compound
Q: Poe
PAX: Doodles, Hightower, Yardbird, Popeyes, Peloton
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, IW, Cherry Pickers, WMH, Down Dog, WGS

THE THANG: Worlds Hardest Mile but only 480 Yards – burpee broad jumps end line to end line (120 yards), traveling lunges next 120, bear crawl next 120, run next 120

Max merkins – you’re done when your body says you’re done (impressive showing by Yardbird)

11’s up and down the hill behind the goal, big boy situps and bottom, lunges at top

Max knee merkins

MARY: yes, 5 different exercises I can’t remember any more…except the St Louis Ribs by Peloton

ANNOUNCEMENTS: Cloverleaf, west side happy hour

COT: went skiing with my 2.0 last weekend, at top of lift was high-to terrain that he wanted me to join him on…it definitely looked sketchy so I wasn’t gonna go…then a woman about my age walked past me and I asked her if she’d done it before and she said no but if the kids up ahead could do it then so could she. I immediately followed my son up onto the trail…had to stop and rest 2-3 times along the way but the difficult trek was worth it. Generally good to try hard things you don’t have a 100% chance of completing.

Tags: compound, Doodles, Hightower, Yardbird, Popeyes, Peloton

Date: 2024-02-23
AO: thefarm
Q: Firehead
PAX: Infinity, Matthew – Running Man, Sparky, Lumbergh, Pad Thai, F-No, Squatter, Trolley, Hail Mary FNGs: None
COUNT: 10
WARMUP:
SSH x 20
Arm Circles X 20
Don Quixotes x 20
Hillbillies x 20

THE THANG:
Coupon DORA

Merkin x 100 + Sprint – Mosey 1/2 field
Coupon Curls x 150 + Bear Crawl 1/4 field
Overhead Press x 200 + Karaoke 1/2 field
LBC x 250 + High Knees 1/4 field
Goblet Squat x 250 + Mosey 1/2 field

MARY:
Penguin Crunches, Flutter Kicks

ANNOUNCEMENTS:
Running Man (Monday), Squatter (Wednesday) – This might be in reverse. Ruck on Saturday.

COT:
When carrying out a study on children with praise for intelligence, praise for effort or no praise. The ones praised for effort had more of a growth mindset and would do hard things compared to the other groups. The ones praised for intelligence tended to chose things that were easier for them. F3 gives us the opportunity to take the unknown (Q) and face challenges we perhaps wouldn’t chose.

Tags: thefarm, Infinity, Matthew – Running Man, Sparky, Lumbergh, Pad Thai, F-No, Squatter, Trolley, Hail Mary

Date: 2024-02-23
AO: thepatriot
Q: Legacy , Smokey
PAX: Strange Brew, Popeye, 2 percent, CableGuy, Jag, citrus, Sunshine, Hobbyhorse, Lucius, Boardwalk, Big Short, Anchorman, SAAS FNGs: None
COUNT: 15
WARMUP: SSH, Imp Walkers, Hill Billy, Michael Phelps, Root-Vegetable-Extractor, Moroccan Night Club, Downward Dog, WGS, Warm Up Lap, Line Up on Goal Line with 40 warm-up sprint-run
THE THANG: Welcome to Quantico! FBI Academy Entrance Fitness Test: a 1.5 mile run (6 laps), followed by short walking break, then 300 Meter Sprint, then short rest followed by 1:00 minute max Merkins, short rest, followed by 1:00 minute max Big Boys MARY: Flutters, Toy Soldiers, LBC, Dirty Dogs (L, R), Dirty Donkeys (L, R) ANNOUNCEMENTS: Sign up for the Capital ClusterLeaf, We have a Softball Team
COT: One of the co-Qs shared that he is going through a bit of medical issue for which the prognosis is still being determined. This is a reminder to not skip your yearly medical exam, and when you notice things unusual, don’t ignore them–go the doctor and address it. SYITG!

Tags: thepatriot, Strange Brew, Popeye, 2 percent, CableGuy, Jag, citrus, Sunshine, Hobbyhorse, Lucius, Boardwalk, Big Short, Anchorman, SAAS

Date: 2024-02-23
AO: theaerie
Q: Chasqui
PAX: Lonestar
FNGs: None
COUNT: 2
Warm-up
parking lot mosey
side straddle hops
high knees
cherry pickers
michael phelps
bat wings
Leg kicks

Round 1:
Deadlifts
thrusters
rows
lunges
parking lot mosey

Round 2:
Kettlebell swings
burpees
leg raises
squats
50 yd curls
50 yd Rifle carry

Round 3:
big boy sit-ups
Baby crunches
hip thrusters
merkins
100 yd curls

Pax mix:
Derkins
curls
High plank w/shoulder taps + mountain climbers

Mix stretches OYO

COT: re-connect

Announcements: CSAUP March 2nd sign up is open.

Tags: theaerie, Lonestar

Date: 2024-02-21
AO: theaerie
Q: Chasqui
PAX: Rocketman, Lonestar, MacGruber – F3 Southsid3
FNGs: None
COUNT: 4
Warm-up
1 loop mosey
Bat wings
Cherry Pickers
Michael Phelps
Side straddle hops
Leg Kicks

Round 1:
Coupon squats
Curls
Kettlebell swings
Rows
High plank w/shoulder taps
Mountain climbers
1 loop mosey

Round 2:
Big boy sit-ups w/out coupon
Chest press
American hammers
Thrusters
1 loop mosey

Round 3:
PaxMix: x2 each

Round 4:
Big coupon chain

Mix stretches OYO

COT: reconnect/check in with friends/family.

Announcements: see channel

Tags: theaerie, Rocketman, Lonestar, MacGruber – F3 Southsid3