Category: Uncategorized

Date: 2025-10-03
AO: ao-the-bullpen
Q: Peloton
PAX: Crystal, Hops (F3 C’Ville), Peloton
FNGs: None
COUNT: 3
WARMUP:
– 10:1 Motivators (10:6, jailbreak from home plate to centerfield warning track, 5:1, jailbreak back to home plate) – Imperial Walkers
– Willy Mays Hayes
– Stretch OYO

THE THANG:
– Home Plate – 4 Burpees
– Rifle Carry to 3rd – 30 Curls
– Rifle Carry to Home – 4 Burpees
– Rifle Carry to 2nd – 20 OHP
– Rifle Carry to Home – 4 Burpees
– Rifle Carry to 1st – 10 CPRs
– Rifle Carry to Home – 4 Burpees
– Mosey the fence line
– REPEAT three more times (Burpees become Blockees on the last round).

MARY:
– LBCs
– Penguin Tappers
– Captain Thors
– Plank-o-rama

COT:
– Shared (again) one of my favorite poems: The Man in the Glass:

When you get what you want in your struggle for self
and the world makes you king for a day
Just go to the mirror and look at yourself
and see what that man has to say

For it isn’t your father or mother or wife
who judgment upon you must pass
The one whose verdict counts the most in your life
is the staring back from the glass

You may be like Jack Horner and chisel a plum
and think your a wonderful guy
But the man in the glass says you’re only a bum
if you can’t look him straight in the eye

He’s the fellow to please never mind all the rest
for he’s with you clear to the end
And you’ve passed your most dangerous difficult test
if the man in the glass is your friend

You may fool the whole world down the pathway years
And get pats on the back as you pass
But your final reward will be heartaches and tears
If you’ve cheated the man in the glass.

Tags: ao-the-bullpen, Crystal, Hops (F3 C’Ville), Peloton

Date: 2025-10-03
AO: horizon-ao
Q: 3 mile
PAX: Strange Brew, Kodiak, Disco, sticks, Poe, Old Bay, Prestige, vplaxico, Attache’, Booking, bogey, Hobbyhorse, Legacy, CableGuy FNGs: None
COUNT: 14
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, seated twist, fellowship lap
THE THANG: Billy Madison – 12 reps of each exercise with a mosey in between each grade
1 – merkins, 2 – squats, 3 – LBCs, 4 – calf raises, 5 – one legged deadlifts, 6 – shoulder taps, 7 – superman holds 8 side plank dips 9 burpees MARY: LBCs x 49
ANNOUNCEMENTS: Old Rag, Grunt, fundraising opportunities
COT: I turn 49 on Sunday. Fall is the season of letting go. Last year, I tried to let go of letting fear dictate my life. It’s been great, and challenging and I’m still working on it but there’s been growth. I encourage all of you to try to let go of something that no longer serves you – a habit, a belief, a way of being. And I’m here to talk to anyone about all of this.

Tags: horizon-ao, Strange Brew, Kodiak, Disco, sticks, Poe, Old Bay, Prestige, vplaxico, Attache’, Booking, bogey, Hobbyhorse, Legacy, CableGuy

Date: 2025-10-03
AO: thefarm
Q: Gus
PAX: Firehead, Infinity, Running Man, Squatter, Gus
FNGs: None
COUNT: 5
Conditions: Optimal

The Warm-up consisted of some light calisthenics while I sized up the group and the AO. Since it was my first time as Q at The Farm, I didn’t know what to expect from either.

Mosey around soccer fields

HALF BERT WOD
25 burpees
Mosey ~200m
50 merkins
Mosey
75 walking lunges
Mosey
100 squats
Mosey
75 walking lunges
Mosey
50 merkins
Mosey
25 burpees

Walk to cool down

STRETCH

RATCHET SHOULDER BLASTER

PLANK TO ENDEX

PSALM 90
A Prayer of Moses, the man of God
Lord, you have been our dwelling place in all generations. Before the mountains were brought forth, or ever you had formed the earth and the world,
from everlasting to everlasting you are God.
. . . .
Let the favor of the Lord our God be upon us,
and establish the work of our hands upon us;
yes, establish the work of our hands!

Tags: thefarm, Firehead, Infinity, Running Man, Squatter, Gus

Date: 2025-10-02
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, Kodak
FNGs: None
COUNT: 4
WARMUP: The usual suspects

THE THANG:
Laps
1st Round – 5 Burpees, then a lap around the bases
2nd Round – 10 Merkins, 5 Burpees, then a lap
3rd Round – 15 Monkey Humpers, 10 Merkins, 5 Burpees, lap
4th Round – 10 Merkins, 5 Burpees, lap
5th Round – 5 Burpees, lap

F3 Baseball
Batter at home does 15 burpees then everybody moves to the next base

1st inning
home – 15 burpees
1st – AMRAP squats
2nd – AMRAP merkins
3rd- AMRAP shoulder taps

2nd inning
home – 15 burpees
1st – AMRAP lunges
2nd – AMRAP wide merkins
3rd – AMRAP big-boy situps

Lap Race
Each group starts at a base
Home – 10 flying squirrels
1st – 39 merkins
2nd – 39 monkey humpers
3rd – 39 LBCs

MARY: Nah
ANNOUNCEMENTS: Columbia race to feed the hungry is coming up!
COT: My M is having surgery on 10/2, appreciate any prayers and thoughts for her!

Tags: ignite, Legacy, Popeye, Kodak

Date: 2025-10-02
AO: thefurnace
Q: Summit
PAX: Rim Fire, Gherkin, Anchorman
FNGs: None
COUNT: 4
WARMUP: IC: SSH, IW, HB, WMH, DD, CK

THE THANG:
Jacobs Ladder:
– Set of 7…blockees at bottom of hill and coupon squats at top. Rifle carry up and farmer carry down. 4 Corners of Mary:
– American Hammers, Plank Jacks, Flutter Kicks, Freddie Mercuries…lunge to center court after each exercise and perform ladder of burpees.

COT:
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.-Romans 12:2

Tags: thefurnace, Rim Fire, Gherkin, Anchorman