Category: Uncategorized

DATE: 2022-06-02
AO: Freestate
Q: Deagle
PAX: Rough Rider, Wildcat, Butter, CashOnly
FNGs: None
COUNT: 5
WARMUP:
SSH, imperial walker, monkey humpers, hairy rockets, 2 laps, shoulder taps, mountain climbers, the chinook, Michael Phelps, cherry pickers, windmills

THE THANG:
3-2-1 Dora on the field
300 Squats
200 Dips
100 Incline Merkins

1-2-3-2-1 Jacob’s ladder on the big hill

MARY:
Each Qs one mary

ANNOUNCEMENTS:
Next Saturday is adopt a road cleanup
Capital region tour – next Tuesday is FreeState

COT:

DATE: 2022-05-31
AO: Freestate
Q: Deagle
PAX: Rough Rider, Butter, CashOnly, Wildcat
FNGs: None
COUNT: 5
WARMUP:
SSH, Hillbillies, hairy rockets, mountain climbers, shoulder taps, plankjacks, 2 laps around the blacktop, el capitan, cherry pickers, windmills

THE THANG:
Each pulls 3 poker cards, running 3 cycles where each Qs one of their cards (total 15)

MARY:
Was part of the poker cards, since we did not have time

ANNOUNCEMENTS:
Capital tour – Freestate is next Tuesday, Dad’s camp

COT:

DATE: 2022-06-04
AO: Farm
Q: PAXminer
PAX: Infinity
FNGs: None
COUNT: 1
WarmUp: SSHs, Imperial Walkers, Beet Pickers, Willy Mays Hayes, Michael Phelps, and Mosey.

The Thang:
4 rounds of:
– 5 Handstand Push-Ups against fence
– 60m Sprint
– 10 Burpees
– 20m Bear Crawl
– 30 Squats
– 20m Lunge Walk
– 40 LBCs
– 5 Chin-Ups off soccer goal
– 20m Crab Walks

Mary: Flutter Kicks, Penguin Crunches, Dying Cockroach, Australian Snow Angels, J-Lo’s, American Hammers, and Sweat Angels.

Announcements: F3 the Capital Tour starts this Sunday and goes through next Saturday. We will be the tour stop for Thursday, so come out and show your support for our workout group.

CoT: I was stag this workout, so no words of wisdom to share this morning. I went out this morning knowing that most, if not all, of the PAX would be unavailable. I promised myself I would just leave if no one came. However, the mild weather, warm morning sunshine, and the empty field called to me. Being an athlete means you will most likely workout regardless of circumstances, because that is just who you are. Strive to be an athlete.

DATE: 2022-06-03
AO: Horizon-Ao
Q: 3 mile
PAX: Old Bay, 2 percent, sticks, Jenner, Poe, Kodiak, Disco, Mr Haand, Mayberry FNGs: attache
COUNT: 11
WARMUP: SSH, michael phelps, cherry pickers, WMH, down dog, up dog THE THANG:
Fellowship lap
Dora
100 merkins (16 burpees)
200 squats (16 burpees)
300 LBCs (16 burpees)
Ultimate Frisbee with core work after each touchdown
MARY:
Incorporated into workout
ANNOUNCEMENTS: F3 capital tour, F3 the capital 4th anniversary on June 18
COT: A story told by Kurt Vonnegut: Joseph Heller, an important and funny writer and I were at a party given by a billionaire on Shelter Island. I said, “Joe, how does it make you feel to know that our host only yesterday may have made more money than your novel ‘Catch-22’ has earned in its entire history?” And Joe said, “I’ve got something he can never have.” And I said, “What on earth could that be, Joe?” And Joe said, “The knowledge that I’ve got enough.”

The takeaway: it’s easy to get caught up in comparisons with others: nicer car, more exotic vacation, schools. A reminder that we all have enough and we all are enough.

DATE: 2022-06-03
AO: Atlantis
Q: Hammerhead
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: WWII era calisthenics
THE THANG: Partner WOD with 75 rep sets, adding up to 150 per round (Mosey w/basketball bounce in between).

IHO: D-Day – 6 June 1944 – it was the largest amphibious invasion in the history of warfare. The statistics of D-Day, codenamed Operation Overlord, are staggering. The Allies used over 5,000 ships and landing craft to land more than 150,000 troops on five beaches in Normandy

Early on 6 June, Allied airborne forces parachuted into drop zones across northern France. Ground troops then landed across five assault beaches – Utah, Omaha, Gold, Juno and Sword. By the end of the day, the Allies had established a foothold along the coast and could begin their advance into France.

MARY:
ANNOUNCEMENTS: Friday 10 June is the day Atlantis hosts its day of “7 workouts in 7 days” (here in the greater Metro area) COT: