Category: Uncategorized

Date: 2024-05-18
AO: thesandlot
Q: Gherkin
PAX: AI, Legacy, Magoo, CableGuy, Fish Fry, Lazlo
FNGs: None
COUNT: 7
WARMUP
SSH, arm circles, IWs, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 SPEED Cornhole
Moseyed to the W&L parking garage to keep the cornhole board dry

Rules:
• Broke into 2 teams
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) from the throw line. • All teams throw onto the same board
• PAX take turns throwing while the others exercise
• The 1st PAX from each team travels (bear crawls) from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
• Repeat 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)
• When one team has reached 13 points, all teams immediately move to the next exercise and continue until a team reaches 13. • Repeat until a set of 4 exercises have been completed.
• Alternate between exercise sets A and B until time is up.
* After each set the losers ran a lap around the parking deck while the winners ran a lap with them. Exercises:
Set A – Merkins, Monkey Humpers, American Hammer, Burpee
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers
Tony Hawk Basic Burpees

Completed 3 sets of exercises
Moseyed back to Science Focus down the W&O trail, some took the scenic route. MARY
LBCs,

ANNOUNCEMENTS
• Sign up for Boneathon Sun May 26th – to run or to support • The Murph Challenge is on Memorial Day
• Convergence is Saturday 0700 June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.

COT
• YHC’s birthday is Monday. At 53, the probability is very high that more birthdays are behind then are ahead.
• As I no longer have the luxury to fall back on the quantity of time left, I need to make my time higher in quality.
• F3 is part of that equation. I’ve been at it since Sept 2022 and I’m grateful for it. Pledging to stick with it while also being more deliberate about creating quality time with family and friends.

Tags: thesandlot, AI, Legacy, Magoo, CableGuy, Fish Fry, Lazlo

Date: 2024-05-17
AO: sparta
Q: K-Pop
PAX: Monk, Peanuts, Doodles, Dunder, Crop Duster, Rambler, Nano, Hoolihan, Yard Sale, NOAA FNGs: None
COUNT: 11
WARMUP: SSH, WMH, Mericans, Squats, Arm Circles
THE THANG:
Hill runs with partner 3 rounds
Station 1
3 rounds
10x Box Jumps
10x Mtn Climbers
15x Dips
15x Mericans

Hill lunges 3 rounds

Station 2
3 rounds
10x box jumps
10x mike tyson
15x Squats
16x Lunges

Ricky Bobby with intermittant excercises

MARY: Peanuts Arm Circuit
ANNOUNCEMENTS: Boneathon, Convergance, Dads Camp, Murph
COT: If you leave your bike unlocked Peanuts will take it

Tags: sparta, Monk, Peanuts, Doodles, Dunder, Crop Duster, Rambler, Nano, Hoolihan, Yard Sale, NOAA

Date: 2024-05-17
AO: atlantis
Q: Hammerhead
PAX: Windtalker
FNGs: None
COUNT: 2

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: atlantis, Windtalker

Date: 2024-05-17
AO: thepatriot
Q: My Space
PAX: 2 percent, bogey, Booking, CableGuy, Goldfish, Hobbyhorse, Ice Tea, Lazlo, Legacy, My Space, Popeye, SAAS, Shake ‘N’ Bake, Smokey, Spokes, Spud, Sunshine, I am the worst at this…sorry. Please add those I missed FNGs: None
COUNT: 22

WARMUP: the usual — SSHs, HBs, Imperial walkers, WMHs, root vegetable extractors, Michael Phelps, LBACs, world’s greatest stretch, and a fellowship lap THE THANG:
10 Blockees, Bear crawl to 10yd line, sprint to 50 yd line, 40 LBCs, jog back to goal line
20 Mercans, Bear crawl to 20yd line, sprint to 50, 30 Nolan Ryan’s, back pedal to goal line
30 over head press, bear crawl to 30yd line, sprint to 50, 20 flutter kicks in cadence, karaoke to goal line
40 curls, bear crawl to 40yd line, sprint to 50, 10 WWIs, karoeke back to goal line 50 air squats, sprint to 50 yard line, 50 calf raises and jog back to goal line
40 curls, lunge walk to 40 yd line, sprint to 50, 10 WWIs, backpedal to goal line
30 over head press, bear crawl to 30, sprint to 50, 20 donkey kicks, karaoke back to goal line.
20 Mercans, bear crawl to 20, sprint to 50, 30 Nolan Ryan’s, Karaoke back to goal line
10 blockees, crawl bear to 10 yd line, sprint to 50, 40 LBCs, jog back to goal line.

Ladder — sprint to 25 and log back, sprint to 50 and jog back, sprint to opposing 25 and jog back, and sprint to opposing goal line and jog back.

MARY: 1 (yes 1 in cadence) wind mill.
ANNOUNCEMENTS: all of them — convergence, Boneathon, the Murph, etc.
COT: Q grew up in a very loving family but his father very rarely verbalized “I love you.” Q has made an effort to say “I love you” to family all the time. Want to be a good role model for my sons on how to express/verbalize “I love you.” So, make sure you are letting folks in your life know you love them. You can never say it too much. The pax then told each other they loved one another after the workout while listening to the Carpenters.

Tags: thepatriot, 2 percent, bogey, Booking, CableGuy, Goldfish, Hobbyhorse, Ice Tea, Lazlo, Legacy, My Space, Popeye, SAAS, Shake ‘N’ Bake, Smokey, Spokes, Spud, Sunshine, I am the worst at this…sorry. Please add those I missed

Date: 2024-05-17
AO: thefarm
Q: Firehead
PAX: Squatter, Infinity, Sparky, Matthew – Running Man, Pad Thai, Lumbergh FNGs: None
COUNT: 7
WARMUP:
Arm Circles, Don Quixotes, Willie Mae Hayes, SSH

THE THANG:
DORA

Round 1: Merkin x 100 & Sprint & Mosey 1/2 field
Round 2: Coupon Curls x 150 & Bear Crawl 1/4 field
Round 3: Coupon Overhead Press x 200 & Karaoke 1/4 field
Round 4: LBC x 250 & High Knees 1/4 field
Round 5: Goblet Squat x 250 & Mosey 1/2 field

MARY:
Dolphin Crunches, Penguin Crunches, Flutter Kicks, Rosalitas, Susanne Summers, American Hammers, Side Crunches

ANNOUNCEMENTS:
Convergence upcoming on June 1
B Roll yoga Q for Saturday, Sparky Q for Monday

COT:
As we keep getting older do not neglect the highly important resistance training and protein to prevent muscle loss and lack of mobility. You need more protein as you get older compared to when you were younger.

Tags: thefarm, Squatter, Infinity, Sparky, Matthew – Running Man, Pad Thai, Lumbergh