Category: Uncategorized

Date: 2024-03-22
AO: thepatriot
Q: bogey
PAX: Lazlo, Strange Brew, citrus, Legacy, Ice Tea, Boardwalk, CableGuy, Shake ‘N’ Bake, Short Rib, Popeye, Groundhog, Smokey, Sunshine, Flipper FNGs: None
COUNT: 15
Music by BlackBerry Smoke Radio
WARMUP: 7 burpees (thanks citrus), SSH, IWs, HBs, Moroccan Nightclubs, MPs, cherry pickers, WMH, DownDog, Kobra Kai

THE THANG: 4 rounds of 3 exercises, all reps IC, run a lap between each round.

Round 1
15 T-Merkins
15 Copperhead squats
15 American Hammers
Run a Lap

Round 2
15 Burpees
15 Imperial Squat Walkers
15 Box Cutters
Run a Lap

Round 3
12 Peter Parker Merkins
15 Forward Lunges
20 Shoulder Taps
Run a Lap

Round 4:
15 Chuck Norris/Knerkins
15 Reverse Lunges
15 Mountain Climbers
Run a Lap

50-yd bearcrawl to goal line, jog back to the 50yd line,

Bat Wings (all IC) – hold arms up until recover. 20 LBACs forward, hold for 1x 10-count, 20 LBAC’s reverse, hold for 2x 10 count, 20 seal claps, hold for 3x 10 count, 20 overhead claps, hold for 1x 10 count. Recover.

MARY: see Bat Wings

ANNOUNCEMENTS: check out new #hamilton AO, Mondays 0530 (you’ll be glad you did), convergence June 1 at Roosevelt Island, Boneathon

COT: YHC shared he recently completed a heavy ruck challenge with Hightower. Proper training and preparation helped achieve the goal and not get hurt in the process. YHC also shared that his daughter is back in the hospital, and the family is trying to figure out next steps. No amount of preparation is enough for these sorts of family events, but F3 (and particularly the men of F3) has helped YHC meet the moment and lead his family throughout this difficult season. The men of F3 show up in the gloom to do hard things so we are prepared to handle the hard things when they come into our lives. (And they do.) YHC also shared that his heavy challenge training isolated him from the regular F3 beatdowns, and he expressed thanks to be back in the gloom with the HIMs of The Capital Region. Thank you, men.

Tags: thepatriot, Lazlo, Strange Brew, citrus, Legacy, Ice Tea, Boardwalk, CableGuy, Shake ‘N’ Bake, Short Rib, Popeye, Groundhog, Smokey, Sunshine, Flipper

Date: 2024-03-22
AO: sparta
Q: Blue Steel
PAX: Blue Steel, Crop Duster, Flapjack, Hoolihan, K-Pop, Megatron, Monk, Mounthe, NOAA, Peanuts, Rambler, Iron Eagle, Thunder FNGs: None
COUNT: 13

WARMUP:
SSH
WGS
Lower lumbar hip twist
Quad stretch
THE THANG:
GROUP WORKOUT
(Team up w/ a partner)
Your Partner will bear crawl to 50,30,20,10 then backpedal back to goal line while opposite partner reps are completed. WHEN FINISHED, Hold Plank until all finish
100 Slow&Low Squats with Cindy
WHEN FINISHED, Hold Plank until all finish
50 BlueSteels
WHEN FINISHED, Hold Plank until all finish
100 Bonnie Blair with Cindy
WHEN FINISHED, Hold Plank until all finish
100 Nerkins
WHEN FINISHED, Hold Plank until all finish
100 Super Phelps
WHEN FINISHED, Hold Plank until all finish

MARY:
Skull crushers
Short pumps for Rambler
Hernia some call is a weighted V-Up
ANNOUNCEMENTS: Murph,
COT:
Be a better person.

Tags: sparta, Blue Steel, Crop Duster, Flapjack, Hoolihan, K-Pop, Megatron, Monk, Mounthe, NOAA, Peanuts, Rambler, Iron Eagle, Thunder

Date: 2024-03-22
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
WARMUP: Warmup Circle:

10 Good Mornings
10 Cherry Pickers
10 Wille Mays Hayes
10 Imperial Walkers
10 Hillbilly Walkers
10 Trunk bends
12* Side Straddle Hop Squares
5 Alternating Snow Boarders
10 Shuffle-shuffle touches
PARTNER HAMSTRING THRUSTS (standing side to side)

THE THANG: –The Thang–

Reflecting Pool Laps (partner up, Dora style; while 1 PAX runs their partner works)

50x Triceps extensions —
5x single count series of: Derkins – Merkins – CDDs – Erkins
5x four count series of: Mtn climbers (conventional) – Knee to Elbow climbers – Knee Tap climbers

*ROTATE Direction of each lap through 4 laps (CW then CCW)

The Motivator (abbrv. – started with 7 reps)

MARY:
Cool down
(Something for the 6)
15 4-ct Donkey Kicks
15 4-ct Dirty Dawgs

ANNOUNCEMENTS:
Next bonus WOD atlantis is Friday April 12th 0600

COT: Back to Basics
Slow Down, pay attention to form, do the thing the right way. Only Q what we can do.
Don’t overstrain, Overstress, Over program.

Tags: atlantis, Smokee, Windtalker

Date: 2024-03-22
AO: theaerie
Q: Chasqui
PAX: Chasqui
FNGs: None
COUNT: 1

WARMUP:
Side straddle hops, mosey, michael phelps, bats wings, leg kickers, side shuffle, butt kickers THE THANG:
-x2
Merkins w/shoulder taps
Run
Merkins w/mountain climbers
Run
Merkins w/jacks
Run

-x2
Curls
Run
Thrusters
Run
Rifle carry
Run

-x2
Coupon squats
Run
Coupon carry shuffle
Run
Burpees
Run

Mix stretches

ANNOUNCEMENTS:
Check the channel, warmer weather = getting out more

COT:
Like an engine, direct your energy into what needs it the most.

Tags: theaerie, Chasqui

Date: 2024-03-20
AO: horizon-ao
Q: Brown Bag
PAX: Purple Rain, sticks, Magoo, Mr Haand, Disco, Booking, vplaxico FNGs: None
COUNT: 9
WARMUP: SSH, IW, DQ, CP, WMH, LBAC, Downdog/Updog
Fellowship lap with karaoke, high knees, butt-kickers and skips THE THANG: 6 sprints from midfield to endline and back EMOM
Run to Discovery entrance and split into 4 groups:
2x Merkins/Step-Ups/Aussie Merkins/Running Group (timer)
2x Shoulder Taps/Jump Squats/Dips/Running Group (timer)
MARY: Superman/LBC
ANNOUNCEMENTS: Convergence in June
COT: Thinking about getting up early and getting out in the cold is not fun, but actually being here is!

Tags: horizon-ao, Purple Rain, sticks, Magoo, Mr Haand, Disco, Booking, vplaxico