Category: Uncategorized

Date: 2024-05-29
AO: thefarm
Q: Squatter
PAX: Infinity, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Downward dog to cobra

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockette
M – Mountain Climbers

MARY:
– 15 Flutter Kicks IC
– 30 LBCs
– 20 Freddy Mercury IC
– 20 Penguin Crunches IC

ANNOUNCEMENTS:
– Sparky Q on Friday
– Convergence this Saturday, meet at 6:15AM at the Farm to drive to the event – Infinity Q on Monday

COT:

“Speak as if you know what you’re talking about. Listen as if you don’t.

Act as a way to find out.

Most people wait until they are certain before they act. But you will never be certain of anything until you act.”

Tags: thefarm, Infinity, Sparky_The Farm, Matthew – Running Man

Date: 2024-05-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Dubin, Flagpole, Tiger Lilly, Promoter, Low-Key, El Double FNGs: None
COUNT: 7

WARMUP:
15 SSH IC
10 windmills IC
10 squat jumps SC
10 thrusters IC
10 merkins SC

THE THANG:
20 merkins, 1 thruster
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

Run to end line and back between each set. Full black top mosey at 10,11 and after 1,20

MARY:
50 SC LBCs
15 SC little mermaids pllllllll
12 IC American hammer
15 IC dying cockroach

ANNOUNCEMENTS:
convergence Saturday. FIFA is going, hope to see some of you there.

COT:
this past weekend was Memorial Day. So Just a thank you to all current and former service members especially the ones who gave all.

Tags: potomac-rising, Dubin, Flagpole, Tiger Lilly, Promoter, Low-Key, El Double

Date: 2024-05-29
AO: compound
Q: Gherkin
PAX: citrus, Doodles, Peanuts, Popeyes, Roddick, Poe, Yardbird, @BigBird FNGs: None
COUNT: 9
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Break into 3 teams of 3
• The throw line is about 8 yards from the exercise line and the boards are about 8 yards from the throw line.
• The 1st PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags, drops them at the throw line and runs back to their team.
• Repeato until a team has scored 13 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) Winners and Losers Consequences
• The winning team sprints length of field and back while losing team(s) does burpees
• Q announced 2 exercises for the following round and the winning team picks which one it wants to do with the other teams did the other exercise Exercises:
Round 1 – Squats (all teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 4 – American Hammer (IC) / J-LOs(IC)
Round 5 – Suicides to Throw Line / High Knees (IC)
Round 6 – Hand Release Merkins / Shoulder Tap Merkins
Round 7 – Bobby Hurleys / Squat Thrusts
Round 8 – Freddy Mercurys (IC) / Toy Soldiers (IC)
Round 9 & 10 – repeat or rounds 2 & 3

MARY
LBCs, American Hammer

ANNOUNCEMENTS
• Convergence is Saturday 0700 June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.
• F3 Bible study Wednesday nights, 7:15 at my house, See iron-sharpens-iron channel

COT
• A lot of things are coming to a head for YHC that are a cause for reflection: the beginning of summer, my youngest child graduating highschool this week (and making my wife and I empty nesters), my middle child graduating college, my birthday last week.
• All of these things just remind me how quickly seasons of life change. The tendency is to look back on the “good old days.” While it’s normal to miss some things about the past, and maybe even regret things we did or didn’t do, I don’t want that to define the rest of my years.
• At the same time, many of us are really good planners. I’ve recently realized that I spend so much time planning for the future that I’m not really living in the present like I should.
• So this summer I intend to not dwell too much in the past or plan (or worry) too much about the future, but to really live in the present.

Tags: compound, citrus, Doodles, Peanuts, Popeyes, Roddick, Poe, Yardbird, @BigBird

Date: 2024-05-28
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Bluto, Deagle, Dungeon Master, Horshack, Mark Michael, Mumford, Pigeon, Winston FNGs: None
COUNT: 10

WARMUP:
• SSH x25 IC
• Swingbillies x15 IC
• Carolina Dry Docks x15 OMC
• Michael Phelps x15 IC
• Hairy Rockettes x15 IC
• Windmills x15 IC
• Cherry Pickers x15 IC

THE THANG:

Break into two groups. Group 2 is the pacer.

• SET1
◦ Group 1: Pull-ups
◦ Group 2: Forward lunges across basketball court (Group 2 = PACER – all stations keep going until lunge is finished) ◦ Group 1: Dips
◦ Group 2: Backward lunges in place x30 single count
◦ Group 1: Squats
◦ Group 2: Forward lunges in place x30 single count
◦ ALL: mosey to front of school and back

• SET2
◦ Group 1: Merkins
◦ Group 2: mosey around basketball court, karaokes on long side ◦ Group 1: Step-ups
◦ Group 2: mosey around basketball court, karaokes on long side ◦ Group 1: Carolina drydocks
◦ Group 2: mosey around basketball court, karaokes on long side ◦ ALL: mosey to front of school and back

• SET3
◦ Group 1: Merkins
◦ Group 2: Chair sit x20 IC
◦ Group 1: high knees
◦ Group 2: Chair sit x20 IC
◦ Group 1: Monkey humpers
◦ Group 2: Chair sit x15 IC
◦ ALL: mosey to front of school and back

• Burpee sets on basketball court – 5 burpees, mosey across to other line, 4 burpees, mosey back, 3 burpees, etc.

MARY:
• LBC x 20 IC
• Protractor (5-6 angles, 5 count hold each)
• X-factors x15 IC
• reverse crunches x15 IC
• American Hammers x10 IC
• Flutters x10 IC
• Scissors x10 IC
• Pigeon crunches x10 OMC
• Pigeon stretches x10 OMC

ANNOUNCEMENTS: 6th Annual Convergence, June 1, 7am start, Teddy Roosevelt Island National Park

Tags: freestate, Andrew Churchill, Bachelor, Bluto, Deagle, Dungeon Master, Horshack, Mark Michael, Mumford, Pigeon, Winston

Date: 2024-05-28
AO: thegeneral
Q: Defiance
PAX: 2 percent, Bush, Hobbyhorse, Lazlo, Shake ‘N’ Bake, SAAS, Gandalf, Hard Knox, Toolbox FNGs: None
COUNT: 10

WARMUP: SSH, controversial arm Z stretch in cadence, IW, mountain climbers, down dog

THE THANG: Tabata 3 sets x 10 exercises. 45 seconds on / 15 off. Dips
Box jumps
Merkins w/ Superman press
X jumps with touch
Burpees to step ups
Jack Squats
Alternating shoulder taps
Plank Jack to squat from high plank
Mountain climbers – cross knee
Nolan Ryan’s (both sides)
Mosey a lap

MARY: LBCs, High slow flutter, low slow flutter, low slow scissor, heels to heaven, canoe

ANNOUNCEMENTS: convergence at Roosevelt island on Saturday Jun 1. No thesandlot on Saturday 6/1. Carpool if possible due to limited parking.

COT: post-memorial day, reach back out to the families that you know are still dealing with the grief of losing a loved one. Around holidays there’s a lot of support, but then the support fades out over time. Try to step in and fill that void for someone still grieving.

Tags: thegeneral, 2 percent, Bush, Hobbyhorse, Lazlo, Shake ‘N’ Bake, SAAS, Gandalf, Hard Knox, Toolbox