Category: Uncategorized

Date: 2023-11-02
AO: olympus
Q: Battleship
PAX: Crop Duster, Doodles, Flapjack, Glee, Hightower, Monte Karlo, Peanuts, Pop Fly FNGs: None
COUNT: 9
WARMUP: SSH, Down-Dog, WGS, Cobra Kai, Child’s Pose, Michael Phelps
THE THANG: Starting at the goal line, alternate between walking 10 yards with coupons overhead, overhead walking lunges 10 yards, and murder bunnies 10 yards. 10 yard line – 10 Man-Makers, 20 yard line – 20 American Hammers with Coupon, 30 – 30 Thrusters, 40 – 40 Crazy Sit-ups (Push Press Coupon at top of Sit-up), 50 – 50 curls. Keep going back down the ladder to the opposite goal line. Turn Around, walk 50 yards with coupon Overhead, then work your way back down the ladder of exercises to the goal line again. MARY: LBCs, Flutterkicks, Pickle Pounders, Pickle Pushers
ANNOUNCEMENTS: Grunt (11 Nov – Lincoln Memorial), Rolling Road Cleanup (4 Nov – West Springfield High)
COT: Spending quality time (sometimes one-on-one, always without distractions) is how we build, re-build, and maintain relationships with our loved ones.

Date: 2023-10-31
AO: freestate
Q: CashOnly
PAX: FIFA, John Kluge, Butter, Mumford, CashOnly, Deagle, Baguette, Horshack, Birdman, Dungeon Master, Cannoli, IronDome,Sheppard,DropIn FNGs: None
COUNT: 14
WARMUP: Warm Up
· 12 reps each of:
· SSH– IC
· Windmills – IC
Arm circles – IC
· Cherry Pickers – IC
· Hairy Rockets –
ICMichael Phelps – IC
· ·

The Thang:
· Day 1: 1 Burpee
· Day 2: 2 Star Jumps, 1 Burpee
· Day 3: 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 4: 4, Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee · Day 5: 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 6: 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 7: 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 8: 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 9: 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 10: 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees , 2 Star Jumps, 1 Burpee
· Day 11: 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knees, 2 Star Jumps, 1 Burpee
· Day 12: 12 Carolina Dry Docks, 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Reverse Crunches, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 Flutters, 3 High Knee , 2 Star Jumps, 1 Burpee

Work way up to Day 12, then repeat 12 and work back down to Day 1

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-11-01
AO: horizon-ao
Q: Magoo
PAX: 3 mile, SPINAL TAP, Kodiak, Mr Haand, Purple Rain, Attache’ FNGs: None
COUNT: 7
WARMUP: Fellowship lap, SS-hop, SS-clap, lunge-twist, Greek gods.
THE THANG: 3 groups, timers farmer’s carry, sprint, and bear crawl. Everybody else does superman merkins, KB swings, etc. MARY: boat pose (with applause), stars and superstars, flutter kicks. ANNOUNCEMENTS: GRUNT
COT:

Date: 2023-11-01
AO: potomac-rising
Q: FIFA
PAX: Baguette, Promoter
FNGs: None
COUNT: 3
WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
5 MPs IC
10 windmills IC
6 WMH IC

THE THANG:
Beat down Q’s descending corners
4 corners, coupon in corner 2
Corner 1:
10 burpees on Q
Sprint to coupon, sprint back to corner 1 with coupon, rifle carry to corner 2

Corner 2:
40 curls on Q
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry ½ to corner 3

Corner 3:
40 taint scrapers on Q
Sprint to corner, sprint back to coupon, rifle carry to corner 4

Corner 4:
40 overhead press on Q REMEMBER GO CORNER 2 ON RIFLE
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry rest to corner 2, slow walk back to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
30, 20, 10 other exercises

MARY:
15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC

ANNOUNCEMENTS:
COT:

Date: 2023-11-01
AO: thefarm
Q: Infinity
PAX: Trolley, Squatter, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Cherry Pickers, Willie Mays Hayes, Michael Phelps, Scarecrow Arm Circles, and mosey.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: Jab-Cross and Kicks (right side)
Boxer Burpees (Burpee with a Jab-Jab instead of a jump)
Jab-Cross, Kick (left side)
Boxer Burpees

Short mosey

Boxer Squats (squat with a body-twisting punch to one side, back down and up to punch to other side), IC Mountain Climbers, IC
Boxer Squats, IC
Mountain Climbers, IC

Short mosey

Speed Bags with Butt Kickers (stationary), IC
Bonnie Blairs
Speed Bags with Butt Kickers, IC
Bonnie Blairs

Short mosey

Rev. Lunge, Jab-Jab, and Kick (right side), IC
Star Jumps
Rev. Lunge, Jab-Jab, and Kick (left side), IC
Star Jumps

Short mosey

Left Hook, Right Upper-Cut, Right Knee
Peter Parker Push-Ups
Right Hook, Left Upper-Cut, Left Knee
Peter Parker Push-Ups

Right Knee, Twist Right, and Left Punch
CDDs
Left Knee, Twist Left, and Right Punch
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Mary: Sit-ups w/punch at top, Australian Snow Angels, and PAX choice of any core exercises at 13 reps.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

Announcements: The Grunt (Veterans Day CSAUP workout on the Mall) will be one week from this Saturday at 0700.

CoT:
“He who sweats more in training bleeds less in battle.” – Spartan Warrior Creed

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn