Category: Uncategorized

Date: 2024-05-03
AO: sparta
Q: Hightower
PAX: Obadiah, Doodles, Ashe, Crop Duster, NOAA, Peanuts, Dunder, Monte Karlo, DRPAX: 88 from GoldRush FNGs: None
COUNT: 10

WARMUP:
A few warmup exercises, then stretching. PAX lined up for Paint the Lines, shuffle. Then moved to fellowship jog, butt kickers, high knees, continued jog to bottom of hill around the corner from WSHS.

THE THANG:
Fight the Ups, enjoy the Downs
Start on the bottom, 20 Merkins
Sprint to top of hill
20 air squats
Recovery jog down the hill
Rinse & Repeat (5) times

Fellowship jog back to school, then around campus.

MARY:
Flutters and LBC’s

ANNOUNCEMENTS:
Boneathon May 26
Murph Challenge May 27
Capital Anniversary Convergence June 1

COT:
The pursuit of Happiness is Not a destination. More that’s it’s enjoying the highs, over the lows in life. Most of us are fathers and we need to help our kids understand how we achieve happiness, sadly it’s not thru social media. We need to persevere thru the up hill struggles so that we can enjoy the down hill moments in life.

Tags: sparta, Obadiah, Doodles, Ashe, Crop Duster, NOAA, Peanuts, Dunder, Monte Karlo, DRPAX: 88 from GoldRush

Date: 2024-05-03
AO: horizon-ao
Q: Magoo
PAX: Classified, Kodiak, Mr Haand, Sparky, vplaxico, Bellhop, Poe, SPINAL TAP FNGs: None
COUNT: 9
WARMUP: Michel Phelps with steps, chaturanga dandasana, fellowship slalom lap
THE THANG: Team 1 carries weight through slalom course; Team 2 performs an exercise. Lather, rinse, repeat. MARY: part of the thang
ANNOUNCEMENTS:
COT: Stay in shape. Don’t be that guy.

Tags: horizon-ao, Classified, Kodiak, Mr Haand, Sparky, vplaxico, Bellhop, Poe, SPINAL TAP

Date: 2024-05-01
AO: compound
Q: Popeyes
PAX: Hightower, Poe, Doodles, Monte Karlo, Roddick, Obadiah
FNGs: None
COUNT: 7
WARMUP: jogging, butt kickers, high knees, ssh, arm circles both ways, arm presses, merkins, karaoke and possibly a few other things THE THANG:
10 pull ups
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s

Run the stairs

10 burpees
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s

Run the stairs

10 pull ups
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s

Run the stairs

10 burpees
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s

MARY: flutter kicks, a few others
ANNOUNCEMENTS: bone-a-thon, convergence, murph
COT: figure out who your 6 pall bearers are and who you might be pall bearers for.

Tags: compound, Hightower, Poe, Doodles, Monte Karlo, Roddick, Obadiah

Date: 2024-05-01
AO: ignite
Q: Legacy
PAX: Fitz-Hume, bogey, Goldfish, Tony cha cha Vargas, Kodak, Kipchoge, Popeye, Gandalf FNGs: None
COUNT: 9
WARMUP: SSH, Imp Walkers, Hill Billy, Michael Phelps, Cherry Pickers, LBACs, Willy Mays Hays, Downward Dog, WGS
THE THANG: Run to the newly surfaced parking lot at Columbia Baptist’s new building. First Thing: Bear Crawl Dora, 100 Merkins, 100 Single Count BBs, 100 LBCs, then Regular Dora, 100 Shoulder Taps, 100 Mountain Climbers, 100 Flutters, all single count. Then, introducing the game of pressure, all PAX take 3 steps back from Home Depot buck and get a spongey ball that they must, in turn, throw into the bucket. For every miss, the “burpee ante” for the following round goes up. We are not going to get into individual statistics on this, but it was interesting, and I will note that the PAX dramatically increased their accuracy as the rounds went on [indeed, these Qs are always harder because the F3 format does not include a pre-game shoot-around like the NCAA and NBA provide]. After a few rounds, the Q introduced another layer, which is 2 consecutive misses, or 3 consecutive misses generate an immediate stand-alone penalty; 2 immediate burpees for the consecutive miss, and, for a miss after the 2nd consecutive miss, 10 burpees followed by a suicide in another area of the beautifully appointed new parking lot. Only one time did we have to do the 3-penalty–PAX really performed under the pressure. MARY: Flutter Kicks, LBC
ANNOUNCEMENTS: Bonathon 5.26, Murph 5.27, Convergence 6.1 (with Major Payne scheduled to be one of the Qs)–also: See Fitz-Hume’s post on 5.11 run at the Pentagon
COT: You will find yourself under pressure. It is unavoidable. Some say pressure is a privilege. F3 actually will help you when it comes time for you to handle a pressure-situation. The best way to deal with pressure is simply to stand up and do your vbest. You will be fine! SYITG!

Tags: ignite, Fitz-Hume, bogey, Goldfish, Tony cha cha Vargas, Kodak, Kipchoge, Popeye, Gandalf

Date: 2024-05-02
AO: freestate
Q: Deagle
PAX: Winston, CashOnly, Dungeon Master, Mark Michael, Pigeon, Mumford, Bluto, Cannoli, Brony FNGs: None
COUNT: 10
WARMUP:
– 3 laps around the blacktop
– Swingbillies x15 IC
– Hairy Rockets x15 IC
– Shoulder Taps x15 IC
– Mountain Climbers x 15 IC
– Merkins x10 on Q
– Side Straddle Hop (SSH) x 15 IC
– Frankenstein Winston-style
– Carolina Dry Docks X15 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
– Windmills x 10 IC

THE THANG:
– Dora 4-3-2-1
– 400 Dips
– 300 Squats
– 200 Incline Merkins
– 100 calf raises.

MARY:
– Reverse Crunches x 20 IC
– Dolly x15 IC
– Pinguin x15 IC
– X Factor x15 IC
– Little Mermaid x15 IC
– Rodeo Flutters

ANNOUNCEMENTS:
Dungeon’s demolition is this Saturday, right after the run.

COT:

Tags: freestate, Winston, CashOnly, Dungeon Master, Mark Michael, Pigeon, Mumford, Bluto, Cannoli, Brony