Category: Uncategorized

Date: 2024-02-14
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, andrewtilley624, Sparky, Lumbergh, Squatter
FNGs: None
COUNT: 6
WARMUP:
SSHs
Willy Mayes Hayes
Don Quixotes
Beet pickers
Arm circles
Mosey around the soccer fields

THE THANG:
Ring of fire exercises:
Burpees and 20 commandos
Commandos and 20 big boy situps
Big boy situps and 15 American hammers
Mosey to end of field and back
American hammers and 20 squats
Squats and 15 mericans
Mosey around the soccer fields
Mericans and 10lunges
Lunges and 20 SSHs
SSHs and 20 second planks
60 second low plank

MARY:
Flutter kicks
Rosalitas
Rope climbers

ANNOUNCEMENTS:
Lumbergh will Q on Friday.

COT:
Acknowledge and express gratitude for our blessings. My brother’s son showed stroke symptoms last week; doctors determined that he had a bad migraine, but it was scary to contemplate changes that a stroke could have meant. (My brother had a stroke when he was 22.) Also, my neighbor’s brother died unexpectedly early Sunday morning. Our lives can change dramatically in a short amount of time. Tell those most important to you how much you appreciate and love them.

Tags: thefarm, Infinity, andrewtilley624, Sparky, Lumbergh, Squatter

Date: 2024-02-14
AO: compound
Q: Hightower
PAX: citrus, Booking, Peanuts, Ashe, Popeyes, Poe, Big Bird & Catus FNGs: None
COUNT: 9
WARMUP:
Warmup exercises and stretching on field. Followed by fellowship jog around Mosaic into parking garage.

THE THANG:
Broke into 2 groups:

Rotating between stations and group jog through garage. Rinse & repeat until all stations complete. Station 1: Med ball squat, wall toss
Station 2: coupon bent rows
Station 3: Med ball slam
Station 4: bear crawl out, crawl bear back
Station 5: merkins, hold high plank

Group 1 jogs loop, Group 2 at station. Swap, Group 2 jog loop, Group 1 station. Rinse & repeat until all stations complete for both groups.

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
March 2 CSAUP, sign up!

COT:

Wise friend once reminded me: The older we get, Time is our biggest gift to our friends & family. Not money, not material things. It’s who we spend our time with most, that we get to create the most memories with.
7 years now with F3, I’ve spent a lot of time and created long lasting memories and friends with this group. My gratitude for each of you! Thank you for what you do for this group, for F3 and for me personally.

Tags: compound, citrus, Booking, Peanuts, Ashe, Popeyes, Poe, Big Bird & Catus

Date: 2024-02-14
AO: horizon-ao
Q: Disco
PAX: Attache’, Classified, Kodiak, Magoo, Mr Haand, Purple Rain, SPINAL TAP, vplaxico FNGs: None
COUNT: 9
WARMUP: SSH, RVE=CP/WMH, iron cross, d dog/updog/child’s pose, OYO THE THANG:
Run lap/blockees (pairs)
Suicides
Run lap/curls (pairs)
Coupon lunge walk Rickey Bobby
Aussie Birth Canal (TM Horizon)
KBs/stairs (pairs)
Chest press/stairs run (pairs)
Derkins
MARY: Each One Pick One: Box cutters, J Los, drydock toe taps, scissors, spidermans, LBCs, ANNOUNCEMENTS: upcoming csaup
COT: Voice-cloning, easy avatars (like the one to this morning’s Q), and auto-generated text: the growth in synthetic speech brings a need for candor and authenticity. Not just on Valentine’s Day, be authentic to your loved ones and those you touch at work and in the community.

Tags: horizon-ao, Attache’, Classified, Kodiak, Magoo, Mr Haand, Purple Rain, SPINAL TAP, vplaxico

Date: 2024-02-12
AO: mondaynightruckers
Q: Jetstream
PAX: Rocketman
FNGs: None
COUNT: 2

WARMUP: N/A
THE THANG: 5 miles in the rain
MARY: N/A
ANNOUNCEMENTS: Upcoming CSAUP. See channel for more details.
COT: Psalm 19:7 The law of the LORD is perfect, reviving the soul; the testimony of the LORD is sure, making wise the simple

Tags: mondaynightruckers, Rocketman

Date: 2024-02-13
AO: thegeneral
Q: citrus
PAX: Fairweather, Toolbox, Lazlo
FNGs: None
COUNT: 4
WARMUP: SSH, WMH, cherry pickers, down dog, worlds greatest stretch

THE THANG:
Retread of the past 6 years of IPC. YHC clearly underestimated how much work this would be, and the PAX only made it through 3 years. Feeds right into the COT…

2018-W1
50 Air Squats
40 BigBoi Sit Ups
30 Merkins
20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
10 Burpees
Run 400m

2019-W2
10 Manmakers
20 Overhead Presses
30 KB Swings
40 Goblet Squats
50 Incline Block Merkins
Run 400m

2020-W2
25 Decline Merkins
25 Blockees
25 Coupon squats
25 kettle bell swings
25 Chest press
25 High pulls
Run 400m

MARY: LBC, flutter kicks, penguin crunches

ANNOUNCEMENTS: CSAUP March 2. Congrats to @fairweather on his upcoming wedding and move to Durham for biz school! Congrats to @toolbox on his new house!

COT: Things don’t always go as planned. Try to find the fun in those things anyway.

Tags: thegeneral, Fairweather, Toolbox, Lazlo