Category: Uncategorized

Date: 2024-03-06
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: FIFA (F3 The Capital), Flagpole
FNGs: None
COUNT: 2

WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:
Round 1
1 person in center, does 10 cleans WC then 10 merkins then 10 taint scrapers

All other PAX do AMRAP merkins until center pax is complete

new pax in center, outside pax do squats

new pax in center, outside pax do LBCs

new pax in center, outside pax do low plank

Mosey

Round 2
Center pax does 10 blockies, then 10 squats, then 20 curls

Outside pax, plank jacks

Mosey

MARY:
12 big boy sit-ups WC SC
12 scissors IC
12 reverse crunches SC
10 American hammers WC IC
8 flutters low and fast IC
8 flutters high and slow IC
Plank o Rama

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, FIFA (F3 The Capital), Flagpole

Date: 2024-02-28
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Prefontaine, John Kluge, Flagpole
FNGs: 1 Flagpole
COUNT: 4

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO

8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO

10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Blacktop mosey

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:

COT:

Tags: potomac-rising, Prefontaine, John Kluge, Flagpole

Date: 2024-02-27
AO: delphi
Q: Rambler
PAX: Blue Steel, Juneau, Pole’er, Hoolihan, Ashe, Doodles, K-Pop, Pop Fly, Nano, Megatron, Bailiff, Obadiah, NOAA, Crop Duster, Candles FNGs: None
COUNT: 16
WARMUP: We did something things. My administrative assistant did not capture the notes properly. She’s been fired.
THE THANG: We moved rice and coupons around a la fire bucket brigade. Something about a pound of flesh MARY: Who knows.
ANNOUNCEMENTS: Who cares at this point
COT: This happened

Tags: delphi, Blue Steel, Juneau, Pole’er, Hoolihan, Ashe, Doodles, K-Pop, Pop Fly, Nano, Megatron, Bailiff, Obadiah, NOAA, Crop Duster, Candles

Date: 2024-03-06
AO: thepatriot
Q: Boardwalk
PAX: Ice Tea, Strange Brew, Lucius, CableGuy, Lazlo, Wedding Singer, Big Short, @booking, @ShortRib, @SAAS, None FNGs: 1 None
COUNT: 11

WARMUP: SSH, MP, AC, DQ, CP, WMH, DD, KK
THE THANG: Set 1: 15/15/10/10 Overhead Press Coupon and Rifle Carry Shuttle in between each; SET 2: 15/15/10/10 Merkins and Bear Crawl/Run Shuttle in between; Set 3: 15/15/10/10 Curls with Coupon and Rifle Carry Shuttle in between each; Set 4: 15/15/10/10 Shoulder Taps and Bear Crawl/Run Shuttle in between; Set 5: 15/15/10/10 Rows with Coupon and Rifle Carry Shuttle in between each; Set 6: 10/10/5/5 Burpees and Shuttle Run in between MARY: LBC; Gas Pumpers; Flutter Kicks; DDs; DKs; KK
ANNOUNCEMENTS: Look for announcements on the Boneathon
COT: Perspective. It’s hard to gain and easy to lose, but critically important to try to maintain.

Tags: thepatriot, Ice Tea, Strange Brew, Lucius, CableGuy, Lazlo, Wedding Singer, Big Short, @booking, @ShortRib, @SAAS, None

Date: 2024-03-05
AO: thegeneral
Q: Lazlo
PAX: Hobbyhorse, Fairweather, SAAS, Spud, Popeyes, citrus, Tibs, Apples, Toolbox FNGs: None
COUNT: 10
The Q was worried it might be a cold, wet morning. Then Popeyes showed up, and it was clear things would get spicy. The PAX collected an assortment of coupons and made their way to the parking garage so the Q wouldn’t mess up his hair in the rain.

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, cherry pickers, Willie Mays Hayes, down dog, world’s greatest

THE THANG:
Part 1:
-PAX lined up at one end of the parking garage. There was a bit of a Sharks vs. Jets vibe going as we split to go down different ramps. We were the Sharks, in case you were wondering. Farmer’s carry w/o changing hands, appx 100 yards. -5 No SurManmakers (No Surrender + Manmaker, 8 count cadence) -rifle carry back to start
-10 Bonnie Blairs (hard way)
-Farmer’s carry, other hand, 100 yards
-15 coupon thrusters
-rifle carry back to start
-20 windshield wipers (leg lift over the coupon, in cadence)

Repeato, but second round was OYO.

Part 2:
PAX partnered up for Catch Me If You Can. PAX 1 leaves via the Coupon Crusher (aka the Murder Bunny, which is hard on coupons when executed in a concrete parking garage, it turns out). PAX 2 does 10 curls and rifle carry to catch up. Flapjack. Continue until the PAX reach the other side (100 yards)

MARY: flutter kicks, American Hammers, toy soldiers, slow dirty dog

ANNOUNCEMENTS: None!

COT: The importance of Novelty. It helps physically to break out of your routines (which we do well, I think), but we also get complacent mentally. Sometimes it can help. When you lose a loved one or go through some other trauma it hurts, but you eventually get used to it. The problem is that happens with the good things in your life, too. One component of gratitude is simply noticing. Take a minute to appreciate the things around you, and try to break your mental habits that keep you from enjoying them.

Tags: thegeneral, Hobbyhorse, Fairweather, SAAS, Spud, Popeyes, citrus, Tibs, Apples, Toolbox