Author: f3nano

DATE: 2022-02-09
AO: Patriot
Q: Big Short
PAX: citrus, Ice Tea, Roadkill, Spokes, Sunshine, Vila, Wedding Singer FNGs: None
COUNT: 8
WARMUP: Side straddle hops, arm circles, imperial walkers, hill billies, cherry pickers, Willie Mays heys, downward dog and cobra kai, and then a handful of burpees, mountain climbers, dips, mercans and squats.

THE THANG: PAX split into two groups, with each group doing three rounds (and change) of CG’s favorite routine. Each round consisted of: 10 burpees
20 mountain climbers
30 dips
40 mercans
50 body weight squats
And one lap around the track

MARY: LBCs, toy soldiers, flutter kicks and Nolan Ryans

ANNOUNCEMENTS: None

COT: “Be excellent to each other”, including friends, co-workers and baristas.

DATE: 2022-02-09
AO: Horizon-Ao
Q: Old Bay
PAX: Kodiak, Poe, 2 percent, vplaxico, Mr Haand, Undertow, Maj. Payne, Lazlo, Faceplant, 3 mile, sticks, Fish Fry, Mayberry, Magoo, Disco FNGs: Vlasic DR from Alabama, Attaché
COUNT: 18
WARM UP
Little Bitty Arm Circles
Michael Phelps
Don Quixote
Willie Mays Hayes
Cherry Pickers

Beatdown 1: Coupons baby!

Coupon Lunge – 10
Coupon Two Handed Row – 20
Merkin w/ Coupon – 20
Coupon Squat – 20
Coupon Overhead Press – 20

Beatdown 2: Half Soccer Field

Wilt Chamberlain’s –

Run Court – 100 LBCs
Run Court- 100 squats
Run Court – 50 flutter kicks (in cadence)
Run Court – 100 Reverse Crunches

Beatdown 3: WonderWall

Balls To the Wall – Toy Soldiers – 20
London Bridge – 10
Wall Tricep Merkin – 10
Wall Sit Seal Claps – 10
Wall Sit Seal Claps (lower) – 10
Wall Sit Seal Claps (even lower) – 10
Wall LBC – 100

Beatdown 4: Coupons Baby!

20 KB Swing
20 Coupon Squats
20 curls
10 big boy situps w/ coupon
60 coupon presses

Mary: PAX Choice

Magoo – Bird Dogs
FacePlant – Nolan Ryans – 50 in cadence
Vlasic – Pickle Pounders
2 Percent – Breakdancers

Announcement:

Feb 19 – ARC
Feb 26 – Burden Run – Olympus
Feb 26 – Polar Bear Plunge – Donate and/or Join Fish Fry & Old Bay

COT:

I’ve fallen further down the F3 “not a cult” rabbit hole by listening to the podcast. I’m a few weeks behind but a topic was PAX being more open/real in COTs

For me, I’ve been struggling with having a short temper with my kids, triggering to easily off little things when the routines go off the rails, eating dinner, bedtime, getting ready for school, or just not listening.

I don’t have solution, I want to be a better dad, and I guess the first step, like AA, is admitting there is an issue and by talking about it w/ PAX it brings a level of awareness and accountability (much like sticking to the exercise routine).

So I brought it up today, to both hold myself accountable for failing and falling short of my goal, being a good/better dad, and for my PAX bro’s to also hold me accountable (“hey, are you still being a jerk dad or doing better this week?”).

Thanks

DATE: 2022-02-08
AO: General
Q: Booking
PAX: Traveler, Trolley, Lazlo, petro, Toolbox, Jenner, Snowflake (F3 JeffCo), fist pump, Fairweather, 2 percent, Faceplant FNGs: None
COUNT: 12
WARMUP: SSHx20, Windmills x20, Cherry Pickersx20, Down Dog, Monkey Humpers x20, Worlds Greatest Stretch
THE THANG: mosey to steps for Step Ups x 40 each side, dips, elevated merkins- mosey back to field: Station 1- Arms x20
Round 1 Merkins
Round 2 Hand Release Merkins
Round 3: Shoulder Taps
Round 4 Diamond Merkins
Round 5: Carolina Dry Docks
Round 6: Toy Soldiers

Various bear crawls, duck walk, crawl bear, karaoke,Frankenstein etc to next station

Station 2- abs x 20
Round 1: body weight squats
Round 2: Big Boi sit ups
Round 3: LBC
Round 4: Protractor
Round 5: heels to heaven
Round 6: WWI

After round 2 run 1/4 mile- completed 1.25 miles
MARY: Penguin toe taps, flutter kicks, etc
ANNOUNCEMENTS: See 3rd F Chanel for opportunity to donate used clothes also see 2% who is coordinating a drop off to Freestate
COT: “you often feel tired not because you’ve done too much but because you’ve done too little of what sparks a light in you” Find something to do fir yourself that makes you happy, in return it makes daily tasks less tiring… F3 in the morning sets the tone for the day and enables you to be better husband, father, boss, employee etc

DATE: 2022-02-08
AO: Delphi
Q: Pop Fly
PAX: Zeus, Nano, Hightower, Rambler, Juneau, I-Beam, YNAB, K-Pop, Dunder, Hoolihan, Glee FNGs: None
COUNT: 12
WARMUP: SSHs, WMHs, Moroccan Night Clubs
THE THANG:
1) Killer Bs: Broad Jump 10 yards – 10 Burpees, 10 Bonnie Blairs (single count), 10 Big Boy Situps. Broad Jump 10 yards and repeat. Broad Jump 10 yards and repeat. Bear Crawl Back to start. PAX brought along 1 coupon that served as the burden and was shared going down the field and back to the start 2) Wall Sit and Bear Crawl. Pass the coupon, bear crawl to front of line
3) Bear crawl 10 yards, move 10 yards however you want, bear crawl 10 yards, repeat this pattern down and back the length of the field. PAX moved the coupon around every 10 yards. So everyone got to carry the burden 4) Repeat #2
MARY: If PAX had the coupon, they called the exercise and had to perform said exercise with the coupon while PAX performed without the coupon. Mountain Climbers, Flutter Kicks, V-ups, Liberators, American Hammers, Box Cutters, Squat Push Ups (these were cool), Jump Squats ANNOUNCEMENTS: ARC and Burden Run
COT: This is for those who were there

DATE: 2022-02-08
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, CashOnly, ShowMe
FNGs: Lefty, Dungeon Mast East, Cannoli
COUNT: 8
DISCLAIMER – Given!

WARMUP:
SSH x 25 IC
Mountain Climbers x 16 IC
Windmills x 16 IC
Frankensteins x 15 each way OYO
Two laps with karaoke (1) and jailbreak (2) sprints on the sides Swing Billies x 16 IC
Willie Mays Hayes x 10 IC
Harry Rockettes x 16 IC
Cherry Pickers x 16 IC

THE THANG:
It’s Leg Day! Seven of Diamonds: Coupons at 4 corners . . . Around the Diamond 7 x Deep Wide Squats (with coupon)
14 x Bonnie Blairs (with coupon)
21 x Taint Scrapers (coupon to eye level)
28 x Calf Raises (with coupon)
21 x Jump Overs (with coupon)
14 x Alternating Side Squats (with coupon)
7 x Yoke Walk Steps to the next station (with coupon)

MARY: (Rotate – PAX choice – with cadence):
Pickle Pounders x 10 IC – Horshack
Plank Jacks x 10 IC – Deagle
LBCs x 15 IC – ShowMe
Freddie Mercuries x 20 IC – Cannoli
Scissors x 15 IC – CashOnly
Travoltas – x 6 each way IC – Lefty
40 seconds of low plank – Dungeon Master
Flutters x 20 IC – mix of low and high – Winston

ANNOUNCEMENTS:
Collecting items for Afghan refugees this week at the Tues & Thursday beatdowns. See the What’s App post for more details.

Super Bowl party – 6pm at my place 5028 Baltan Road. Open to kids and partners. I’ll have some assorted beers iced down. Please RSVP with an item you’d like to bring.

Saturday March 12 – Old Bay & Magoo looking to enlist our support and participation in a tri-state Ruck / Hike across Chain Bridge Road (it would replace our 2nd Saturday run). It would end with a breakfast at Bob & Edith’s restaurant (5050 Lee Hwy, Arlington)

The next Adopt a Road Clean up will coincide with Earth Day – on April 23rd (3rd Saturday). The Capital Region now has adopted 4 roads – and they’d like to do a convergence across these sites. With 36 people at Saturday’s clean up, let’s think of creative structures to make the event workable in the future. Found out that they now allow us to leave our trash / recycling bags afterward in a central location and report the pick up site to MoCo.

Aiming for a Q-School in the spring so we can broaden our Q rotation

COT:
Q Source 2.7 Targeting

Targeting is about creating opportunities for others to achieve their highest impact – where they can discover and live out their purpose on behalf of others so they can serve. Maslow called this the very highest and most holistic level of human consciousness – the freedom to move beyond yourself and find true Joy.

Relational Rhythm – The individual components of life are best when they’re in sync for any of them to function properly. If your diet is out of control, relationships can decelerate, when time isn’t made for family, relationships with kids suffer etc.

Black History Factoid – on this day in 1968 actor Gary Coleman was born – all 4’ 8” of him (“what you talking ‘bout”, Winston?)