Category: Uncategorized

DATE: 2022-06-16
AO: Freestate
Q: Deagle
PAX: CashOnly, ShowMe, Horshack, Winston, Wildcat, Butter, Dungeon Master (Amon) FNGs: Cannoli
COUNT: 9
WARMUP:
• SSH x 25 IC
• Randys x 20 IC
• Imperial Walkers x 15 IC
• Mountain Climbers x 15 IC
• Carolina Dry Docks X15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop, karaoke on the sides
• Seal Claps x15 IC
• Side Lounges x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
• Mosey to the Stairs of Insanity

THE THANG:
• 3 rounds of the following exercises (40/20 seconds in each station, then 50/10 then 60/0) o Upper location – plank
o Middle Squats
o Down – Merkins
o One round of running around the stairs for recovery
• Suicide at the parking lot
• Mosey on our way back to the blacktop

MARY:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Heel touches x15 IC
• Little Mermaid x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC

ANNOUNCEMENTS:
COT:

DATE: 2022-06-25
AO: Farm
Q: Chile
PAX: Matthew – Running Man, Gekko (Keith Capp), Faceplant
FNGs: None
COUNT: 4
WARMUP:
SSH
Imperial Walkers
Beet Pickers
Michael Phelps
Frankensteins
Arm Circles

THE THANG:
Tabada
3 Rounds of Each Set:
30 seconds on/15 seconds rest

Set 1 –
Step-ups
Squat jumps
Bonnie Blairs
Curtsy Lunges

Set 2 –
Diamond Merkins
Merkins
Inch Worm Merkin
Arm Circles

Set 3 –
Criss Crosses – on back, legs straight out, cross one leg over the other LBCs
Freddy Mercuries
Mountain Climbers

MARY:
Nolan Ryans
Penguin Crunches

COT:
Be so busy improving yourself that you have no time to criticize others. – Chetan Bhagat, Indian author

If you have time to whine and complain about something then you have the time to do something about it. – Anthony D’Angelo, American author

DATE: 2022-06-25
AO: Olympus
Q: Pop Fly
PAX: Lazlo
FNGs: None
COUNT: 2
WARMUP: absolutely not
THE THANG: 5.72 Miles, 1:41 Hours. full packs and man purses MARY: don’t be serious
ANNOUNCEMENTS: do you want a cup of coffee?
COT:

DATE: 2022-06-25
AO: Sandlot
Q: Old Bay
PAX: Jag, CableGuy, Moneyball, Patchouli, Old Bay
FNGs: None
COUNT: 5
WARM UP: –

Little Bitty Arm Circles
Michael Phelps
Finkle Swings- leg swings
Side Straddle Hop

The Thang:

Suicide Run – basketball court

HORSE

Dora Timer – 3 three-point, 3 foul line, 3 layups – 3 made shots to rotate or end with three burpees All others rotate through the letters of HORSE –

Hip Slapper
Hands on the ground, feet on the wall, head and justifier facing the wall. Raise one hand and slap same side hip while balancing on other hand. Mod – Wall Merkin or just stay up, or hip slapper merkins

Outlaws
Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left – mod – flutter

Reverse Crunches
Same position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs.

Squats
jumps up and raising arms as if taking a jump shot. (Bobby Hurley)

Elbow Plank
4 count or just hold plank

Wilt Chamberlains
Length of basketball court and do 25 count of the excercise, run again and do 25, repeat until you get to 100.

100 LBCs
100 Merkins
100 Lunges
100 Flutter Kicks
100 Calf Raises

Named for Wilts NBA record 100 pt game.

Jagercise

Typewriter Merkins
Freddy Mercury
and some other great exercise

Q-Juice
Fellowship lap
Alternating between in cadence 10 count shoulder tap merkins and mountain climbers with no break until you wish you were dead.

MARY

Circle of Mary followed by some cool down stretch out Broga by Patchouli

COT

– The Sandlot is the newest AO in the region, it is like a new seedling that needs care to grow. There are a lot of excellent F3 gardens in the area, and PAX from those successful gardens are here to support the Sandlot’s growth. but the bulk of the lift is on those for whom the Sandlot is their intro to F3 and their home AO – they need to put in the work, keep showing up, recruiting and being consistent to ensure the successful flourishing of this new garden!

Hat tip to MoneyBall for showing up and keeping it alive!

DATE: 2022-06-23
AO: Farm
Q: Matthew – Running Man
PAX: Floppy Disk, Chile, Red Hot, Sparky
FNGs: None
COUNT: 5
WARMUP
Don Quixote
Beet pickers
Side straddle hops
Arm circles
Mosey around the fields

The THANG
Stations:
Shoulder taps
Jump rope
Wall sit
Dips
Mountain climbers
LBCs
Lunges

MARY
Glute bridges

COT
Abraham Lincoln said
I don’t like that man. I must get to know him better.
If there’s an exercise you don’t like, learn to do it better. If there’s a task at work you don’t like, accept it.
By doing hard things, we become better people.