Category: Uncategorized

Date: 2023-11-11
AO: thefarm
Q: Sparky
PAX: Sparky
FNGs: None
COUNT: 1
WARMUP: ssh, calf stretches, Michael Phelps, surrenders, Mozy THE THANG:
All core. Sets of
Bird dogs, LBCs, v ups, Suzanne Sommers, glute bridges, planks, wall sits, side plank, rosalitas MARY: already v covered
ANNOUNCEMENTS:
COT:
To much is given, much is required. Luke 12:48

Date: 2023-11-10
AO: thepatriot
Q: Maguire
PAX: 2 percent, Anchorman, Big Short, Boardwalk, bogey, Bone, Booking, CableGuy, Elvis, Hobbyhorse, Lazlo, Legacy, My Space, Overthrow, Shake ‘N’ Bake, Smokey, Strange Brew, Sunshine, Vila FNGs: None
COUNT: 20
WARMUP: side straddle. Imperials. Hillbillies. Michael Phelps. Little bitty. Cherry pickers. Downward dog. Cobra Kai. Worlds greatest.

THE THANG:

Fellowship lap.

69 yards and reps for everything for the 69th Anniversary of Veterans Day

Start on the 1 go to 35 and run back to goal line – forward then backwards then karaoke (substitute high knees and butt kickers for sequence 3 and 4)

Same distance. LUR-Blockies. 2 lunges. Blockie. 34 calf raises at 35. LUR Blockie back. Repeat run sequence above. 35 calf raisss.

Rifleman up. 34 merkins. Rifleman Back to goal line. Run sequence. 35 merkins.

Fireman carry up. 34 squats. Fireman Back to goal line. Run sequence. 35 squats.

Murder Bunny up. 34 air press. Bunny Back to goal line. Run sequence. 35 air press

MARY: 69 flutters. 69 LBCs. Spell VeteransDay
ANNOUNCEMENTS: grunt tomorrow. Check channel. Falls Church 5k on the 19th

COT: Thank you for your service all F3 Veterans and all Veterans. What you do makes what everyone does easier every single day. Thank you.

Date: 2023-11-10
AO: thefarm
Q: Kaboom
PAX: Infinity, Squatter, Sparky, Firehead, Matthew – Running Man, Lumbergh, Gekko (Keith Capp), Moneyball FNGs: None
COUNT: 9
WARMUP:
(1) Neck rotation
(2) Shoulder rotation
(3) Back stretch (Arms to the front)
(4) Hip rotation
(5) Leg swings to the front
(6) Leg swings to the side
(7) Knee rotation
(8) Ankle rotation
(9) Beet pickers
(10) Side Straddle Hop

Mosey around the field

THE THANG:
(1) Standing Lunges (3 sets)
(2) Incline Push Ups (3 sets)
(3) Mosey to the other side of the park
(4) Close Squats (3 sets)
(5) Diamond Pushups (3 sets)
(6) Mosey to the other side of the park
(7) Jump Squats (3 Sets)
(8) Bench Dips (3 Sets)
(9) Mosey to the other side of the park
(10). Superman (3 Sets)
(11). Short Bridges (3 Sets)
MARY:
(1) Flutter Kicks
(2) Side Crunches (Left / Right)
(3) LBC
(4) Penguin
(5) American Hammer

COUNT-O-RAMA

NAME-O-RAMA

ANNOUNCEMENTS:
Saturday 11/11 #Infinity is participating in #thegrunt at the Lincoln memorial. If anyone wants to join, reach out to him.

COT:
Thought of the Day – We have had 3 people leave my team in the past few months and I have take over their workload till the replacements onboard, probably end of the month. It has been challenging and the thing that I think about when I get frustrated is an observation by Marcus Aurielus in Meditations. “You have power over your mind – not outside events.” Reflecting on it helps me be at peace …

Prayer – Dear Lord, thank you for the opportunity to gather together and better ourselves. Help us to truly listen to one and other and always remind us you are in control of this fellowship. Amen

Date: 2023-11-10
AO: horizon-ao
Q: Disco
PAX: 3 mile, Attache’, Gherkin, Kodiak, Magoo, Patchouli, sticks, vplaxico FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan NC, CP/WMH, rocking stretch, D Dog/Up Dog/Child’s Pose, Hamstring stretch, OYO
THE THANG: Ladder Run – Franklin Park to Dumbarton to Edison to 37th to Harrison, with stops to ladder up: 3 Merkins
6 Squats
9 Jump squats
12 T stabilizers
15 Monkey bumpers
18 Bear crawl
21 Shoulder taps
24 Mountain climbers
Mix in lunges and Rickey Bobbys en route
MARY: Alligator Drags
ANNOUNCEMENTS: Grunt tomorrow 0700
COT: Be open to things your kids ask to do with you 1:1. Who knew the story of Sky Shield could be told so compellingly?

Date: 2023-11-10
AO: theaerie
Q: Lonestar
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
Start at goal line with -5 burpees
Monkey humpers to 10
10 yd line – 5 burpees + 10 merkins
Monkey humpers
20yd line – 5 burpees + 10 merkins + 20 thrusters
30 yr line – above + 30 Mt climbers
40 yd line – above + 40 squats
50 yd line – above + 50 big boys

MARY:
ANNOUNCEMENTS: regional Beatdown tomorrow and food ruck Monday COT: