DATE: 2023-04-05
AO: Patriot
Q: My Space
PAX: Ice Tea, My Space, Wedding Singer, citrus, Pop Fly
FNGs: DR — Five Putt
COUNT: 6
WARMUP: the normal + Thunderstruck Burpees
THE THANG: Partner workout AMRAP:
RD 1:
20 YD Run (jog back) (Mercans)
40 YD Run (jog back) (squat jumps)
60 YD Run (jog back) (shoulder taps)
80 YD Run (jog back) (burpees)
100 YD Run (jog back (burpees)
RD 2:
20 YD crab walk (jog back) (plank)
40 YD bear crawl (jog back) (Mercans)
60 YD long jumps (jog back) (squats)
80 YD frog walk (jog back) (calf raises)
100 YD bear crawl (jog back) (all together)
Finisher:
40 walking burpees
MARY: stretching
ANNOUNCEMENTS: dad camp, Murph, Boneathon, 4th of July, and Christmas.
COT: the previous night I went to my first Iftar (dinner for breaking of the fast during Ramadan). During the Holy week, you have Ramadan, Passover, Good Friday and Easter. In talking with my Muslim and Jewish friends at this Iftar, it was striking how similar and closely related all of these religions really are. Our culture and society have us run to differences and faults of others. Instead, try and focus on finding similarities. It feels a lot better and is much more productive. And he’ll, you just might learn something (I did).
Over the Hills and Far Away…
DATE: 2023-04-10
AO: Patriot
Q: My Space
PAX: Booking, CableGuy, Shake ‘N’ Bake, Strange Brew, Legacy, Roadkill, Big Short, My Space, Patchouli, bogey, Nano, Lucius, Flipper, Wedding Singer FNGs: None
COUNT: 14
WARMUP: the normal —
THE THANG: over the Hills and Far Away — ran to the steps and did 20 step ups (in cadence) and 20 dercans, Ran to corner of Little Falls and Yorktown. Broke into two groups. While the first group ran over the hill and far away and back the other group did:
Round 1: 20 Mercans, 20 squats, and 20 LBC (continue cycle until Group 1 returns and switch)
Round 2: 10 Burpees, 20 calf raises (continue cycle until Group 1 returns and switch)
Round 3: 20 Bonnie Blairs, 20 flutter kicks (continue cycle until Group 1 returns and switch)
Round 4: Ran out of time.
Jogged back to lit basketball court
MARY: 50 Freddie Mercurys (in cadence)
ANNOUNCEMENTS: dad camp, Murph, Boneathon, 4th of July and Christmas.
COT: watching the Masters started a discussion in my house about mental resilience and what it takes to be a professional athlete. All athletes make mistakes. The good ones (and teams) don’t allow runs of 3-4 continual mistakes. They don’t wallow, they move on. It is easy to miss one or two workouts and give the excuse that you can’t make it and that you are out of shape. If you miss a day, have the mental resilience to make sure you make it to the next workout or find another way to be active. Don’t let it be a pattern. Hold each other accountable. Look around, and if you haven’t seen someone here for a bit, reach out and check on them and encourage them to show up.
One Hit Wonders
DATE: 2023-04-10
AO: Horizon-Ao
Q: Lazlo
PAX: Mr Haand, Purple Rain, 3 mile, Gherkin, Disco, Kodiak, Magoo, 2 percent FNGs: Attache
COUNT: 10
One of the beautiful things about F3 is that you never really know what you’re showing up for. It was too chilly for April, it was a day when schools were out, it was the day after Easter and spring break, but still 10 HIMs made it out in the gloom this morning. And quite possibly regretted it. Not because of the beatdown, but the mental anguish of listening to one-hit-wonders from the 80’s and 90’s. And who knew @gherkin was a pop trivia whiz. I’ll take him and @cable guy on my team for trivia night next chance I get.
WARMUP: SSH, copperhead squats, imperial walkers, cherry pickers (aka root vegetable extractor), michael phelps, moroccan night club, downward dog, fellowship lap
THE THANG: The PAX did a series of one-hit-wonder-themed exercises, each for two minutes. Bonus points (there were no actual bonuses) for naming the band, and double points for naming any other song they wrote. The routine: 1. “Jump Around” (House of Pain): Bobby Hurleys )
2. “Kung Fu Fighting” (Carl Douglas): Nolan Ryans (1 minute per side) 3. “Somebody’s Watching Me” (Rockwell): Monkey Humpers
4. “Don’t Worry Be Happy” (Bobby McFerrin): calf raises
5. “Unbelievable” (EMF): no-cheat merkins
6. “Cotton Eye Joe” (Rednex): Hillbillies
7. “Runaway Train” (Soul Asylum): bear crawl
8. “I Touch Myself” (Divinyls): WWIs
9. “Maniac” (Michael Sembello): High knees
10. “Da Butt” (E.U.): J-Lo’s
11. “You Spin Me Round (Like a Record)” (Dead or Alive): alternating Gorilla Walk 12. “Toy Soldiers” (Martika): duh
13. “I Know What Boys Like” (The Waitresses): burpees
MARY: ran out of time
ANNOUNCEMENTS: Boneathon, Murph
COT: Take time to appreciate the present, the people around you, and the time you have together. This might be your one hit wonder.
Murph prep week2
DATE: 2023-04-10
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Doodles, Peanuts, Battleship, Zeus
FNGs: None
COUNT: 5
WARMUP:
SSH, static lunge, WMH, down dog on tire, more stretches
THE THANG:
1/2 mile run
8 rounds: 5-10-15
5 pull ups
10 merkins
15 air squats
1/2 mile run
MARY:
Ring of fire round of Core exercises
ANNOUNCEMENTS:
KingsTown soft launch coming Juneau & BlueGrass
COT:
Happy Easter, god bless you all.
11’s with Coupons
DATE: 2023-04-10
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
Warm up: Don Quixotes, Beet Pickers, WMHs, Michael Phelps, and Grady Corns.
The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a 30m run in between. Coupon blocks are on the near end and resistance bands (RB) are on the far end of the 30m run: – Goblet Squats and RB Merkins
– Thrusters and RB Curls
– Blockees and RB Shoulder Press
Announcements: We are planning to do our semi-annual road cleanup in two weeks on Earth Day, April 22nd (Saturday) at 0730.
CoT: “Belief isn’t simply a thing for fair times and bright days. What is belief—what is faith—if you don’t continue in it after failure? Anyone can believe in someone, or something, that always succeeds, but failure, now, that is hard to believe in, certainly and truly. Difficult enough to have value.” – Brandon Sanderson, Mistborn: The Final Empire
