Category: Uncategorized

Date: 2024-02-29
AO: thehighlands
Q: Spud
PAX: Hobbyhorse, Hard Knox, Spud, Toolbox
FNGs: None
COUNT: 4

WARMUP: 1 1/2 laps warmup. Arm circles then potato pickers then Willie Mays Hays

THE THANG: we used the 4 corners of the soccer field. Corner 1 was legs. Hard Knox called the leg exercises and we did them for 90 seconds. Then he directed our method of conveyance to the next corner. Corner 2 was arms. Toolbox called these exercises and moved us to corner 3. Hobbyhorse had the workout there and led us in 90 seconds of a ab exercise. Last corner was me and we did cardio/plyo.

Lots of good variety by the pax.

MARY: built in

ANNOUNCEMENTS: I think there is a CSAUP. It seems to be heavy on the S.

COT: prayers to all parents to be our best and have patience with our kids. Prayers that they forgive us when we don’t. Prayers to toolbox who closes on new house today.

Tags: thehighlands, Hobbyhorse, Hard Knox, Spud, Toolbox

Date: 2024-02-28
AO: thefarm
Q: Squatter
PAX: F-No, Pad Thai, Infinity, Trolley, Sparky, Moneyball, Matthew – Running Man FNGs: None
COUNT: 8
WARMUP:
• SSHs
• Arm circles
• Beet Pickers
• Don Quixotes
• Downward dog to cobra
– mosey around triangle

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition, mosey around triangle in between sets

Set 1×2:
A – Bent Over Rows (coupon)
L – Bonnie Blairs
A – American Hammers
R – Rosalitas
M – Merkins

Set 2
A – Coupon Curls
L – Squats
A – Mountain Climbers
R – Rockette
M – Merkin Jack

Ring of fire: SSH + 5 Merkins

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– 60s Bear Hold

ANNOUNCEMENTS:
Q School Friday – Infinity Q
Clusterleaf event Saturday
Rucking at the farm Saturday for those not attending Clusterleaf

COT:

“Tho’ I never arrived at the perfection I had been so ambitious of obtaining, but fell far short of it, yet I was, by the endeavour, a better and a happier man than I otherwise should have been if I had not attempted it.” – Ben Franklin

Tags: thefarm, F-No, Pad Thai, Infinity, Trolley, Sparky, Moneyball, Matthew – Running Man

Date: 2024-02-28
AO: thepatriot
Q: Wedding Singer
PAX: Lazlo, Ice Tea, Strange Brew, Spud, My Space, Lucius, Boardwalk, Skymiles, The Lawn, Sparky, Disco, Shake ‘N’ Bake FNGs: None
COUNT: 13

WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Michael Phelps, WMH, Cherry Picker, Downward Dog, World’s Greatest, Cobra Kai

THE THANG: Mosey around Yorktown High School

3x
10 Copperhead Squats
10 Merkins

3x
10 Step ups
10 Dips

Bear crawl

3x
10 Big Boi Sit Ups
10 Heels to Heaven

3x
10 Shoulder Taps
10 Mountain Climbers

10 Australian pushups

3x
10 Copperhead Squats
10 Merkins

Lap around track

MEGA-MARY: LBC, Freddy Mercury, Bridge, Bridge with Leg lift, Bird Dog, Dirty Dog, Donkey Kick, Nolan Ryan, Side Plank Leg Lift, Superman, Flutter Kick, Stretch

ANNOUNCEMENTS: CapitalClusterLeaf, sign up to Q at #thepatriot

COT: Daffodils are blooming, days are getting longer. Schedules will get tight with spring sports, so make sure to keep up the F3 habit. More daylight, better temps – a good time to invite new men to participate in F3.

Tags: thepatriot, Lazlo, Ice Tea, Strange Brew, Spud, My Space, Lucius, Boardwalk, Skymiles, The Lawn, Sparky, Disco, Shake ‘N’ Bake

Date: 2024-02-28
AO: horizon-ao
Q: Magoo
PAX: Purple Rain, Median, 2 percent, SPINAL TAP, Kodiak, Disco, Attache’, Mr Haand, vplaxico FNGs: None
COUNT: 10
WARMUP: Cherry picker (because gravity), squat stretch, WMH, fellowship lap
THE THANG: all jump rope except for 3-4 Deputized Co-Qs who provide the timer with SSH, Imperial Walker, Hillbillies, Squat Bounce etc. All participate in “rest” (Superman Merkins, Shiny Diamond Merkins, flutter kicks etc.) as lead by Deputized Co-Qs. Rotate and repeat. Occasional fellowship lap intermezzos just because. MARY: Each PAX leads 10 LBCs (100 LBCs for the mathematically challenged).
ANNOUNCEMENTS: Still time to join the Cloverleaf CSAUP on Saturday. I’ll be there for the 10-2 finisher. COT: All of you are leaders. Don’t be afraid to step up.

Tags: horizon-ao, Purple Rain, Median, 2 percent, SPINAL TAP, Kodiak, Disco, Attache’, Mr Haand, vplaxico

Date: 2024-02-28
AO: compound
Q: Booking
PAX: citrus, Poe, Popeyes, Peanuts, Hightower, bigbird
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, WH Hayes, Down Dog, World’s Greatest Stretch THE THANG:
Run a lap- stop at corner 1 (20 merkins and corner 3 for (20 WWI)- back to coupons

Round 1
20 coupon curls
20 coupon squats
20 coupon chest presses
20 coupon leg raises
20 derkins
20 toe taps
Run a lap with stops at corner 1 (20 shoulder taps) and corner 3 (20 Freddy Mercury)

Round 2
20 coupon curls
20 coupon squats
20 coupon chest presses
20 coupon leg raises
20 derkins
20 toe taps
Run a lap stop at corner 1 (20 air press) and corner 3 (20 penguin heel taps)

Round 3
20 altas shrugs
20 low rows
20 overhead press
20 around the worlds
20 calf raises
20 swings
Run a lap stop at corner 1 (mountain climbers 20) corner 3 (big boys 20)

Round 4
20 altas shrugs
20 low rows
20 overhead press
20 around the worlds
20 calf raises
20 swings
Run a lap- no stops

MARY: LBC, Flutter Kicks, Toy Solder, Dirty Dog, Donkey Kicks ANNOUNCEMENTS: CSAUP coming up- see slack
COT: A man and his son went to fly a kite. After some time elapsed the man was getting tired and want to leave and noted that the son’s kite was totally in the clouds and not visible. In order to entice the son to leave he asked if he was still having fun because he could even see the kite in the clouds. The son responded that you don’t need to see something to believe in it. He felt the tugging of the kite string and in his heart knew the kite was in the clouds. Remember you don’t need to see to believe and also you should sometimes trust your gut instinct on a situation and not need to see visible proof to make a decision.

Tags: compound, citrus, Poe, Popeyes, Peanuts, Hightower, bigbird