DATE: 2022-06-07
AO: Freestate
Q: Horshack
PAX: Ice Tea, Wildcat, Winston, Popeyes, Kodiak, Dungeon Master (Amon), Old Bay, Maj. Payne, Jenner, Butter, ShowMe, Lazlo, CashOnly, 2 percent, Rough Rider, Deagle, citrus FNGs: Cannoli
COUNT: 19
WARMUP:
THE GREAT REVEAL – Horshack’s New Juke Box – portable!!!!
WARMUP:
• Music: START ME UP – ROLLING STONES
• SSH x 25 IC
• Willie Mays Hayes x 10 IC
• Swing Billies x 15 IC
• Carolina Dry Docks x 12 IC
• Lap around FreeState – Follow the Flag
• Music: WE WILL ROCK YOU – QUEEN
• Frankenstein Circle OYO
• Windmills x 12 IC
• Learning to Fly x 10 IC
• Cherry Pickers x 15 IC
THE THANG:
THE THANG: In Four Acts
Find Someone You Don’t Know – Pair Up.
New Buddies Are Responsible for moving ONE coupon around the beatdown stations
Station #1: Playground of Pain: music – DIRTY DEEDS DONE DIRT CHEAP – AC/DC 1. Bear Crawl Around Perimeter (Pace Setters)
2. Dips
3. Squats
4. Alternating Shoulder Taps
5. Step Ups
6. Decline Merkins
7. Australian Pull Ups
Buddies Grab Your Coupons – to the Tennis Courts We Go
Station #2: 3 Rounds of Tennis-Coupon-a-cides Relays (with Your Buddy) STRAIGHT THROUGH THE HEART – DIO • Buddy #1
• Buddy #2
Buddies Grab Your Coupons – to the Field We Go
Station #3: Wheelbarrow Soccer (Use Hands Only) JUKE BOX HERO – FOREIGNER
• Buddies wear the same color Pinnies – No Defense in the Zone • Four Minutes: Switch positions every 30 Seconds
Buddies Grab Your Coupons – To the Widow Maker We Go
Station #4: Jacobs Ladder ERUPTION / YOU REALLY GOT ME
• Burpees at the Top 3 – 2 – 1
• One Trip Up: Murder Bunnies (Buddies Work Out the order to take each murder bunny)
Buddies Grab Your Coupons – To Mary We Go!!
MARY:
• Music: BEE GEES – STAYIN ALIVE
• Plank-o-rama with Travoltas x 10 each way
• Rodeo Flutters Outlaws & Flutters x 10 each direction IC
RECOVER RECOVER.
ANNOUNCEMENTS:
Count-a-rama:
• 6th Man – tells his EH Story of first posting: When was it? Who shared with him about F3, How was it shared, why did it move you to take action? Announcements – Upcoming Regional Events:
• If the women in your life would like to participate in something similar to F3 but without the ripe scent of my morning flatulence – Veronica at FIA Bethesda wants to hear from them (email will be on Slack) vnavarro1655@gmail.com • 1F: Capital Tour CSAUP – Lazlo is Q
o Wed: The Compound
o Thurs: The Farm
o Fri: Atlantis
o Saturday Double Mint Punishment:
5am – Bascillica in Alexandria
7am – Olympus
• Saturday at FreeState: Adopt a Road Clean Up – Dungeon Master & Horshack Co-Qs
o Rally your sports teams, kids, sunday schoolers, juvenile delinquents, etc. Tell them to bring gloves and bright tops
o 7am beatdown, coffeeteria follows, 8:30a head to MacArthur & Walhonding. Should wrap up by 9:45a at the latest
• Saturday June 18: Anniversary Convergence at Teddy Roosevelt Island Major Payne is Q • Saturday July 2: Harpers Ferry Ruck & Tube Float (Date TBD) Jenner is Q • Sept 11 Stair Climb (Sun 9/11) I Beam is Q
• Dad’s Camp: September 23rd – 25th. The event will be held at the Low Water Bridge Campground on the Shenandoah River near Front Royal, VA. – Rambler is Q • The Grunt Veterans Day Weekend – Details & Q TBD
• Plus, announcing a new event on Saturday November 26th – right after Thanksgiving. That’ll be my 10 year since a former co-worker EH’d me to come out to Wolf Trails Park in Vienna Virginia for my first beatdown. I’ll be co-Qing with Early Bird who was also at that first DC area workout. It’ll be an FNG focused event • March 2023 GrowRuck DC – Old Bay is Q
COT:
We are gonna talk about Spirit and the 6th man
• NBA Finals are going on.
• 6th man: the crowd embodies the basketball team spirit
• Picking Up the 6 at F3 also embodies our team spirit and what we believe
• The F3 Credo – Latin for what we Believe – is as follows: Leave no man behind, but leave no man where you found him
• But the 6th man at F3 is not on the stands, he’s on the court. He’s not jeering the officials, he’s cheering his brothers on • But of course, leaving no man behind begins with the EH. An EH has two parts: o a bridge of relatedness with someone about what you’re up to o making a simple request for that person to take action.
• You don’t even need to know the person . . . there’s a wonderful story of the power of an EH from the F3 10 year . . .
o One of the Pax at Cape Fear – F3 name is Olaf gave this complete stranger an EH as we ran to the workout from the hotel. The guy joined us for the full beatdown and stuck around for Name-O-Rama with 355 people. He mentioned he liked soccer and was originally from Mexico. So after a couple minutes of throwing out ideas, we settled on “Rojas” after a soccer player character from Mexico on the show “Ted Lasso”
o We didn’t know until afterward, but he was honored to get the nickname. Unbeknownst to any of the 355 men there, Rojas was his mother’s maiden name and he was thinking of her. She passed away three months ago to the morning on the day we surrounded him and EH’d him on our way to take him his first F3 beatdown
• The convergence on Saturday June 18 is a great opportunity to reach out to a friend – doesn’t have to be a random dude on the street – could be from the baseball team, at the pool, the neighbor who hates the gym, the funny lacrosse dad, that guy at synagogue, your kid back from college, and even the dude who thinks your heavy metal record collection could use more Bee Gees. • See you at the Compound tomorrow at 5:30a
F3 The Capital 