Category: Uncategorized

DATE: 2022-06-17
AO: Patriot
Q: Ice Tea
PAX: Sunshine, Lazlo, My Space, Roadkill, Big Short, Bone, bogey, Anchor Man, Shake ‘N’ Bake, Fish Fry, Flipper, Malware, Maj. Payne, CableGuy, Legacy, 2 percent, Patchouli, citrus FNGs: Maestro
COUNT: 20
WARMUP: SSH, Michael Phelps, Learning to Fly, WMH, Downward Dog, Cobra Kai, Derrick, Fellowship Lap
THE THANG: Pax lined-up across the end zone and broke into 3 groups, each group proceeding to a station, completing 1 set and rotating to the next station.

Station 1 (heavy sandbags): 20 coupon squats, coupon walk 20 yds & back, 20 coupon thrusters
Station 2: 20 merkins, 25 Moroccan Night Club Dancers, 30 overhead claps, 25 shoulder taps Station 3: 20 burpees, bear crawl 20 yds & back, 20 mtn. climbers

Broke into 2 groups, each group grabbed a sandbag and moseyed to the stairs. Bucket brigade race with sandbag in Al Gore position up & down stairs x5.

Finished with 50 Step-ups & 100 dips

MARY: Nolan Ryan, toy soldiers, rope climbers, heels to heaven
ANNOUNCEMENTS: Convergence at Teddy Roosevelt Island Saturday at 7AM followed by coffeeteria. Ruck-and-float on 7/2. Bone-a-thon in 345 days.
COT: Mental health is as important as physical health. We all have a lot going on that others don’t see on the surface. Reach out to your friends and family who may be suffering. Don’t be a hero, reach out to fellow Pax and other friends for help yourself. Have a happy Father’s Day!

DATE: 2022-06-17
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, 3 mile, Brown Bag, Mayberry, Mr Haand, Old Bay, Poe, sticks FNGs: Attaché
COUNT: 9
WARMUP: SSH, Imp Walker, Moroc NCs, Cherry Pickers, WMHs, Down Dog/Cobra
THE THANG: 13 years of school in 45 minutes – celebrating this year’s graduates in the F3 family. Pre-K Fellowship Lap
@ Discovery:
K Aussie Pull-ups
1 Triangle Run
2 Jungle Climb
3 T-stabilizer
4 Step-ups
5 Dips
@ WMS:
6 Burpee
7 Inverted Shoulder Taps
8 Seal Clap
@ Coupon High:
9 Curls
10 Overhead Press
11 Rows
12 Atlas

MARY: Block Sit-ups, American Hammer, Flutters, LBCs
ANNOUNCEMENTS: Convergence tomorrow 0700
COT: Graduation is only a concept. In real life, every day you graduate. Graduation is a process that goes on until the last day of your life. – Arie Percovici

DATE: 2022-06-17
AO: Atlantis
Q: Infinity
PAX: Yardbird
FNGs: None
COUNT: 2
Warm up: SSH, Don Quixotes, Cherry Pickers, Michael Phelps, & LBACs with leg raised.

The Thang: Run and Fun
Mosey along the waterfront to the 11th Street Bridge scenic overlook. – Merkins
– Copperhead Squats
– Rev. Lunges
– Derkins off bench
– Jump Ups on bench
– Bulgarian Split Squats off bench
Mosey back down to a set of bike rack rings
– Australian Push-ups
– Derkins off Wall
– Dips off bench
Mosey to pier on waterfront
– Squats
– Grady Corns
– Rev. Merkins
– Single Leg Glutes Bridges
Mosey back to start

Mary: Flutter Kicks, Penguin Crunches IC, & J-Los.

CoT: We all suffer from stress in one form or another. But the key is in how to manage that stress successfully. Coming out here first thing in the morning and sweating in the gloom has really helped me to deal with my life‘s stresses. So keep posting and helping your body to be more invigorated in your mind healthier.

DATE: 2022-06-16
AO: Highlands
Q: 2 percent
PAX: Toolbox, Jag, Jenner
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai THE THANG: Greatest hits from last week’s Capital Tour
Social Distance: Fellowship lap around the field.
Patriot: 2 rounds. Bear crawl ring of fire. Plank jacks & Merkins. Fellowship lap.
Free State: One PAX does a Bear Crawl Around Perimeter (Pace Setter) while the remaining PAX perform exercises at the following stations: 2. Alternating Shoulder Taps
3. Step Ups
4. Pull Ups
Compound: Mosey to Costco parking garage. Sprint up ramp 2x. Body weight squats, Star Jumps The Farm: Motivators. 10-1 (Full SSH’s, half SSH, side straddle, hop)
Atlantis & Olympus Combo: PAX split into 2 groups. Group 1 does one legged hops up the stairs while group 2 does walking lunges and 10 burpees Basilica: Bear crawl, inchworm back, 20 LBC’s

MARY: Travoltas, Nolan Ryans
ANNOUNCEMENTS: Convergence 6/18/22 0700, Harper’s Ferry Ruck & Float 7/2
COT: QIC reflected on the Capital Tour and how great it was to visit different AO’s, meet new faces and learn (steal) new ideas for workouts.

DATE: 2022-06-14
AO: Delphi
Q: Nano
PAX: Derecho, Zeus, Rambler, Juneau, YNAB, Peanuts, Bluegrass FNGs: None
COUNT: 8
WARMUP: The usual

THE THANG:
Starting at the end line we did the following with the coupon 1xShoulder press
2xCurls
3xBent rows
4xAir squats

Followed by:
5x Burpees
Then ran, shuffled, bear crawled, hopped, etc, to the 50 yr and back to pick up the coupon and walk 5 yards towards the 50 yrd line.

Rinse and repeat, but increased every coupon exercise by 1.

Once we hit the 50 yrd line we stopped the 5 burpees and mixed in some Mary instead but kept working up in reps until we hit the 40 yd.

Introducing the “Rust Stains.” This Mart exercise consists of placing the cinder block so the holes are on the sides. Then on your six, put one foot in each hole. Then lift the CB with your legs and extend them away from your body placing the CB on the grown. Slide your but towards the CB bending your knees in the process. Rinse and repeat until you make your way down the field.

MARY: Rust stains (40 yds), big boys

ANNOUNCEMENTS: Convergence July 18th at Roosevelt Island!

COT: Life is a balancing act. What you choose to spend your time on really matters and it is something you can control.