Date: 2024-11-01
AO: tuckahoe
Q: 2 percent
PAX: meister, Mulligan, Popeye, Disco, Robo, Kodak, Gherkin, Groundhog, AI, Lazlo, Maguire, Legacy, Ice Tea, CableGuy, Hobbyhorse FNGs: None
COUNT: 16
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
THE THANG: The PAX paired up and hit 15 Tabata style stations: 1 minute of exercise, 20 seconds travel time to the next cone: Patty Cake Merkins
Heisman Shuffle
Scissors
Pull Ups
Bonnie Blairs
Stephen Seagal’s
Bunny Hops Side to Side
Pike Ups
Hand Release Merkins
Hand Release Merkins again
Mummy Kicks
Star Jumps
Dips
Blockees
Single leg lateral hip raises (on the coupon)
To the wall for: Dirty Hookups & 10 Mike Tysons OYO
We had some extra time so we hit the Ricky Bobby up to the Sycamore light and back
MARY: Throwdown Hoedown
ANNOUNCEMENTS: The Grunt 11/9 0700-0900 Lincoln Memorial, some other stuff I wasn’t paying attention to because I was nervous about my COT.
COT: COT: F3 is not just a workout group. It is a community. What drives most of us to wake up at a ridiculous hour? Push our bodies to the limit of potential failure? For me, it is not necessarily the fitness aspect. It’s knowing that I get to hang out with 10-20 other guys at a beatdown, most of whom are in similar life stages, cracking jokes, working hard and then moving on to challenge the day.
This is what is most gratifying to me. The workout has become secondary. It’s the brotherhood and friendships that are forged those dark hours in the gloom. I know that at any point in time, if I need help with something. Moving a couch. Building a shovel flag. Or I just want to grab a beer and blow off some steam. The only thing I need to do is to fire off a message on Slack and there will 10+ guys willing to lend a hand. This is an amazing gift.
This is a community. Let’s continue to spread the word and grow this community. We all have circles of friends, work circles, acquaintances, etc. There are many more to introduce to this brotherhood and pass this gift along. Go out and invite an FNG. “If you ain’t growin’, you’re dying” – Major Payne
Tags: tuckahoe, meister, Mulligan, Popeye, Disco, Robo, Kodak, Gherkin, Groundhog, AI, Lazlo, Maguire, Legacy, Ice Tea, CableGuy, Hobbyhorse
F3 The Capital 