Category: Uncategorized

Date: 2023-09-14
AO: freestate
Q: Wildcat
PAX: Andrew Churchill, Baguette, Birdman, Butter, Cannoli, CashOnly, Deagle, Dungeon Master (Amon), FIFA, Horshack, Mark Michael, Mumford, ShowMe, Iron Dome, Gilligan FNGs: 1 Gilligan
COUNT: 16
Warmup:
Side-Straddle-Hop: 25 IC
Swingbillies: 15 IC
Arm circles/Chinooks: 10/5/5/10 IC
Cherry Pickers: 15 IC
Mountain Climbers: 15 IC
Hairy Rockettes: 15 IC
Plank Jacks: 15 IC
Slow Windmills: 10 IC

Mosey to school playground – ½ way round the field

The Thang:

10 burpees: OYO
1-minute wall-sit
Bear crawl across blacktop; crawl bear back

10 merkins: OYO
25 step-ups: IC
Frankensteins across the blacktop and back

20 Shoulder Taps: IC
25 high knees: IC
El Capitan across the blacktop and back

Mosey to bottom of hill – around the other ½ of the field

2 rounds of Hill Sprints and Backward Hill Climbs with 2 burpees on top and bottom

Lunge walk around park playground

Grab coupons and go to tennis court

1 round of coupon-icides

Mary:

Freddie Mercury x 15 IC
Plankorama/Nolan Ryans: 10/10/10/10/10 IC

Announcements:

COT: Today is our last regular beatdown here. It is also our last workout of the Jewish year 5783. Tomorrow evening is Rosh Hashanah, and we begin the year 5784. The following 10 days, known as the Days of Awe, are for many Jews a time for introspection, a time to consider the mistakes of the previous year, and a time to seek the forgiveness of those that we have wronged and to forgive others. On Saturday, we will begin a new Jewish year and a new cycle of Freestate back at our ancestral homeland of the Waldorf School. I hope you all will forgive me for however I have wronged you in the past year, and may we all have a sweet, healthy, and successful year ahead, in F3 and in the rest of our lives as well.

Date: 2023-09-13
AO: apollo
Q: Juneau
PAX: Bluegrass
FNGs: None
COUNT: 2
WARMUP: leg heavy stretching
THE THANG:
IronPax Week2!!
– Run 400 m
– 5 BDE burpees
-run 400 meters
– 5 BDE merkins
Rinse and repeat, alternating burpees and merkins.
-AMRAP, keep track of meters ran for 45 minutes
MARY: none
ANNOUNCEMENTS: Dads Camp
COT: None

Date: 2023-09-13
AO: compound
Q: Popeyes
PAX: Roddick, Walk-on, Cowboy, citrus, Monk, Poe, Peanuts, Go Blue (DR PAX), Big Bird, Cosmo, Cactus, Strangelove FNGs: 4 Big Bird, Cosmo, Cactus, Strangelove
COUNT: 13
WARMUP: SSH, Hillbillies, Down Dog, Merkins, Worlds Greatest Stretch, Cobra Kai THE THANG:
Run 2-3 mins (uphill on the ramp, karaoke style, stairs, etc) 20 Squats
5 Burpees
20 Merkins (regular, diamond, spiderman, etc)

6 or 7 rounds

MARY: LBC’s, Flutter kicks, WW1
ANNOUNCEMENTS: Dad’s camp, corn hole tourney, Veteran’s Day Event
COT: Best laid plans don’t always workout (Aaron Rodgers and the Jets). We are not promised tomorrow. Think of someone you love and honor them today.

Date: 2023-09-13
AO: ignite
Q: Lucius
PAX: Kodak, Legacy, Major Payne, meister, Goldfish
FNGs: 1 Goldfish
COUNT: 6
WARMUP:
SSH; Don Quixoties; Cherry Pickers; Downward Dog; Cobra Kai; Child’s Pose; LBACs (fore); LBACs (aft); Moroccan Night Clubs; Ricky Bobby Run

THE THANG:
– Shaking the 8-Count Tree – PAX moved up Little Falls Street, stopping at each tree encountered to perform an ascending ladder of 8-count bodybuilders along the way. 55 8-counts in total.

– Con-Bear-Or Belt – Pax Bear moved along an 80-yard Con-Bear-Or Belt, stopping to perform rest exercises at cones along the way. 3x round via bear crawl. 1x round via walking lunge. Merkins, Squats, Air Press, Overhead Claps to rest.

– Sandbag Relay – PAX partnered up, performing 60-yard sandbag carries while their partners performed rest exercises. Flip-flop. 4x total. Rest exercises included BWS, Alt. Shoulder Taps; LBACs.

MARY:
Sandbag Pass and Burpee combo, ring-of-fire style. 1x clockwise. 1x counterclockwise.

ANNOUNCEMENTS: Dad’s camp; Other AOs nearby.

COT: YHC had a hard time getting excited to lead this morning. Thanks for motivating me. A good reminder that repetition builds healthy habits. Welcome Goldfish.

Date: 2023-09-13
AO: thepatriot
Q: Flipper
PAX: CableGuy, bogey, Bone, Ice Tea, Lazlo, 2 percent, Spokes, Elvis, @myspace, @invictous, @fredo FNGs: None
COUNT: 14
WARMUP: SSHs, Windmills, Potato Pickers, WMHs, DDs, World’s Greatest Stretch

THE THANG: Fellowship lap with the kettle bell, head to the front of Yorktown. At all times during the moseying, PAX had to share the burden of the kettle bell

-Steps ups
-Dips
-Durkins

Head to the basketball court.

-mountain climbers
-squats
-should taps

-Aussie merkins
-merkins

Head back to the field. The PAX did a modified Ricky Bobby with holding plank and passing the kettlebell underneath the adjacent man then running to the end of the line and holding plank. Repeated down the field and back.

Finished off with another kettlebell-carrying fellowship lap.

MARY: flutterkicks, should taps

ANNOUNCEMENTS: Next 9/11 stairclimber on 9/11/24. Dads camp coming up.

Let’s also please reach out to @Anchorman and offer our support after his recent scooter accident. We’ll hope for a quick recovery.

COT: Find something to do that is fun. Tried to mix it up today with the workout. Fun doesn’t have to involve bettering yourself mentally or physically. Find something that makes you smile or laugh on a regular basis.