Category: Uncategorized

Date: 2025-09-20
AO: olympus
Q: Hightower
PAX: Rollingstone, Pop Fly, Roddick, Mr. Softee, Norm, Ashe, Pavin FNGs: None
COUNT: 8
WARMUP:
Fellowship laps around track then some dynamic stretching.

THE THANG:
Split PAX into 2 lines for warmups.
Partner Dribble drive layup and rebound
Partner dribble jump shot and rebound

Split PAX into 2 teams for 4 on 4 Hoops.
Core workout Halftime break
Continue 4 on 4

MARY:
Couple more core exercises

ANNOUNCEMENTS:
2F Thurs night, more details to be posted
3F road clean up Oct 18
COT:
Remember 1st time you came out to F3. Who named you? Who else was there? Where are they now? Good time to reach out to those guys again.

Tags: olympus, Rollingstone, Pop Fly, Roddick, Mr. Softee, Norm, Ashe, Pavin

Date: 2025-09-20
AO: tg10
Q: Hobbyhorse
PAX: Gherkin, citrus, Lazlo, Rim Fire
FNGs: None
COUNT: 5
WARMUP: stretch
THE THANG: mplete 1 WW2 buy in; then complete one Hamilton. For the uninitiated, a Hamilton is a bear crawl to the 18-yard/box line of a soccer field (or the 18-yard line on a football field) then and run it out to the other end line/end zone. When you get to the end zone (100 yard of travel), that completes one round.

Repeat, but escalate your ww2 buy in for each round. Your score is fully completed rounds, [comma] your partial score of ww2, [comma] your estimated yardage in your incomplete round.

Example 1. you completed 5 complete rounds and in your partial 6th round the buzzer rang in your 4th ww2. Analysis. Your score is 5,4,0

Example 2. you completed 8 complete rounds; in your partial 9th round the buzzer rang after 16 yards of bear crawl. Analysis. Your score is 8, 9, 16.

MARY: stretch
ANNOUNCEMENTS: scores
COT: scores
1 Citrus 13, 1, 0 at #ruck-dynasty
2 Gherkin 12,13,20 at #jerseyshore
3 Lazlo 11, 12, 0 at #ruck-dynasty
4 Rimfire 11, 6, 0 after #thefurnace on the field at #thepatriot 5 Right where I planned to be: Hobbyhorse, 9, 10, 4. #nearGeneral.

Tags: tg10, Gherkin, citrus, Lazlo, Rim Fire

Date: 2025-09-20
AO: thesandlot
Q: Maguire
PAX: Forceps, Enron, citrus, Hard Knox, Tariff, 2 percent, DoorDash, Klinger, Shake ‘n’ Bake, Rim Fire, Trademark, Summit, Runner Up, Messy FNGs: None
COUNT: 15
WARMUP: Side straddle. Imperials. Hillbillies. Phelps. Willie Mays. Root Veggie Extractor. Down dog. World’s greatest. Cobra Kai.

THE THANG:

Part 1.
– Mosey w coupon down the steps. Blockies. Chest press. LBCs. – Go back up the stairs. Air press and flutters.
– Go back down and repeat and come back up.

Part 2
– to the benches a series of step ups and dips. 2x

Part 3
– to the field. A ladder with jogs in between.
– 5 blockies
– Then 5 blockies, 10 overhead presses.
– Then add 15 curls… add 20 calf raises, add 25 coupons squats. Jogs still in between.
– Then start backwards, 25 squats run and add 20 calf and work your way back down.

MARY: Jefferson moving on up leg lifts and LBCs.

ANNOUNCEMENTS: hikes, hang outs and more. Check channels.

COT:

This too shall pass. I like this phrase a lot. Moments are temporary. Use this for humility during successes and encouragement during hardship. Have a great weekend.

Tags: thesandlot, Forceps, Enron, citrus, Hard Knox, Tariff, 2 percent, DoorDash, Klinger, Shake ‘n’ Bake, Rim Fire, Trademark, Summit, Runner Up, Messy

Date: 2025-09-20
AO: thefarm
Q: Firehead
PAX: Firehead
FNGs: None
COUNT: 1
After 10 minutes and no shows at the Farm, started ruck from home.

Tags: thefarm, Firehead

Date: 2025-09-19
AO: atlantis
Q: Hubble
PAX: Clerk, Hammer, Hammerhead, Forceps, Palmetto
FNGs: None
COUNT: 6
WARMUP:
Good mornings
Arm circles
Beet pickers
hamstring stretch OYO
Cobra Kai
Mosey to Nats Park stairs

THE THANG:
10 Derkins
Stairs
10 Monkey Humpers
Stairs
10 Burpees
Stairs
10 Dips
Stairs
(Repeat 4x)
Pause halfway for reverse planks and LBCs to spare dying legs. Modify counts as needed.

Backwards run halfway back
Single leg step ups
Mosey the rest

MARY:
15 Xs and Os
15s Side Planks L and R
20 Heels to heaven
60s Plank hold
20 Dead Bug

ANNOUNCEMENTS:

COT:
Sometimes challenging to let go of responsibilities – pride, fear, credit, etc.
But one person isn’t as strong as a team. Even if you are smarter, faster, stronger, more capable – you’re just one guy.
This coming week, look for ways to build up your teammates and multiply your efforts.

Tags: atlantis, Clerk, Hammer, Hammerhead, Forceps, Palmetto