Author: f3monk

February 23, 2020

AO: The Love Train

QIC: Monk

PAX: Speedo, JAG, Elvis, Short Sale

The runners ran; the ruckers took the day off. I think it had lots to do with Go Ruck on Saturday.

The big news is Speedo, posting to The Love Train for the first time. He ran it like he’d been there all along. We expect to pick up the 6 often with guys just starting (or restarting) to run. I kept looking to do the same with Speedo, but he never fell behind. Later at Coffeeteria he confessed to having “been a runner” in the past, and he clearly hasn’t lost much of any of his former glory.

COT:

Announcements: Convergence on 3/21. Parkway 10 miler in April

Thought & Prayer: People say fear prevents men from accelerating in life, but it’s really cowardice. It’s opposite is courage, or fortitude, the habit that intervenes between the impulse of fear and the reaction you make to danger, real or perceived. May each of us cultivate that virtue.

Date: Feb 25, 2020

AO: The General

QIC: Monk

PAX: 2%, Buggy, Traveler, Toolbox

A few weeks ago, I noticed on Twitter that one of the HIMs from F3 Gastonia, HIPAA, devised a devilish beatdown they named “HIPAA Violation.” So I decided to import it to F3TheCapital.

Warm-up: SSH, Seal Jacks, Plack Jacks, Smurf Jacks

Mosey to parking deck, but it was two stories high. I needed three. We found a three story stairwell for …

The HIPAA Violation (as the man himself explained it to me): 11’s with a parking deck (except we used stairs). Burpees both ends. Start with 1 burpee at bottom, run up parking deck stairs. At each parking deck level do 7 squats. Do 10 Burpees at the top. Run down steps, no squats on the descent. Rinse and repeat until you hit 10 Burpees at bottom and 1 burpee at top.

Mary: LBCs, Flutter Kicks, Buggy’s exercise whose name I don’t know, another exercise I forgot, 2%’s one arm planks.

We finished with suicides across the parking deck and moseyed back to start for …

COT:

Announcements: Convergence on 3/21, heads-up on Slack for 2nd F event

Prayer requests: M of unnamed PAX having surgery today, Monk’s stepfather with a broken hip (and mother taking care of him!)

Ball of Man:

Thought: Ecclesiastes 3 includes the famous poem beginning “For everything there is a season…” It reminds us how quickly and often our circumstances change. But it is a man’s character that grows consistently stronger, or weaker, depending upon his choices.

Prayer: May each of us choose the stronger this day and be a means of grace to others.

Monk

QIC: Monk

PAX: Jenner, Bambino, Maj Payne, Sunshine, Bone, Shark Week, NAFTA, Elvis, Short Sale, 

F3 The Love Train took an alternate track last Sunday to run hills in preparation for the BRR. We took a left at the old Vienna Train Station, ran a block down Ayr Hill Rd, turned right on Cedar Ln, and ran straight for a few miles. The terrain goes up and down, much like running the BRR.

Short Sale played tunes from the 1970’s-80’s. Stairway to Heaven took me back to my high school band days. Queen showed up. Steve Miller too. Could someone explain to me why Journey has made a come-back. I hear them weekly in public places and can’t figure out why.

After 45 minutes running up & down hills, we cut over to the W&OD an ran back to start. Here is where my Q fail began. It was just about 7:30, and we thought perhaps the Ruckers had already headed to CoffeeBeeria. Forgetting COT (again), we headed there too. The Ruckers were still out on the W&OD. To make matters worse, they had been looking for us to pass them, or come find them, at the end of our run, so they thought we were still running and puzzled over whether to go looking for us. Fortunately they decided against it and joined us at Cafe Amouri.

So I fired myself from Q of this AO and asked Elvis to take over. He’ll do a better job, and I’ll focus on rehabilitating the Q Source discussions, which we can’t seem to get right.

On that note, please send ideas about when, where, how often, etc to do Q Source discussions. It’s a great way to learn about F3 and leadership.

Monk

February 5, 2020

AO: Compound

Q: Monk

PAX: Hightower, NAFTA, Hot Dish, Elvis, Sidecar, YNAB,

Warmup: SSH, arm circles, Downward Dogs/Cobra pose, Imperial Walkers, and everyone’s fav Mountain Man Poopers. Mosey to Target parking lot w/ sprint to top

The Thang: Modified B.O.M.B.S. I trolled the F3 exercise site for a new exercise and found “Cut a Flip”* combining Merkins and Big Boy Situps. Perfect to modify B.O.M.B.S., normally 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Situps, 250 Squats

But we did the following: Partner up. Runner runs down the ramp and performs 5 Burpees, sprints back to top. Partner begins 100 Overhead Claps, the 250 Cut a Flips (accounting for 150 Merkins, 200 Big Boy Situps; next time will do all 350), and finally 250 Squats.

With a little time left, we did a mini-BRR workout, since we’re starting to organize an F3TheCapital team. Mosey to bottom of parking lot, sprint up 2 ramps to top, run down ramps as fast as possible without tripping. My first BRR taught me to train downhill as well as uphill. I had leg two, a seven mile downhill run that left my shins unprepared for the legs that followed.

Mosey back for Mary: Heals to Heaven

Announcements: In Defense of Food Feb. book challenge. Read it to discuss at the end of the month (probably not over a steak dinner). QSource tomorrow (Thursday) is virtual; click link in Slack. Upcoming 5K at Lake Braddock Secondary School is a great recruitment opportunity; let’s get guys out there. You don’t have to be a runner; it’s only 5K. Run/walk acceptable.

COT: Important to train downhill as well as uphill. Don’t forget to keep improving when life is going well. It’s those times when people become lazy, or proud, or whatever. But real problems and challenges don’t go away. Prayer for humility.

Great to lead six HIMs today at Compound.

Monk

*”Cut a Flip”: Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.

February 2, 2020

AO: The Love Train

Q: Monk

PAX: JAG, Monk, Bone, Mayberry, 2%, Sunshine, Tea Party, Fuzz

Some ran 6 mi, some rucked about 4mi. W&OD trail.

CoffeeBeeria: First a bit of housekeeping. It’s not OK to try to pick up chicks by inviting them to post at F3 workouts. You know who you are. CoffeeBeeria featured a lively BRR discussion. This morning’s beverages included All Day IPA. F3TheCapital is really not as decadent as it sounds.

Announcements: QSource discussion this Thursday; see Slack channel for video link.

Monk