Author: f3nano

DATE: 2021-12-03
AO: Patriot
Q: Lucius
PAX: Booking, Big Short, CableGuy, citrus, Elvis, Fish Fry, Flipper, Ice Tea, Jag, Lazlo, Maguire, Mayberry, Obadiah, Shake and Bake, Speedo (Brad Luring), Sunshine, 2 percent FNGs: None
COUNT: 18
THE WARMUP:
SSH, LBACs, Mosey, Windmills, Mosey, Downward Dog, Mosey, Moroccan Night Clubs, Mosey, Willie Mays Hayes, Mosey.

THE THANG:
PAX carried their cinderblocks for 250 yards, pausing every 25 yards for CB Curls, CB Overhead Press, CB Goblet Squats, Merkins (some Regular, some Cross-Overs), and Irenes (CB Clean and Press). Repeat.

PAX split into two groups. Half performed Elevens (Merkin and Jump Squat). Half performed a 10-minute Farmer’s Carry (one CB per hand, like a farmer) with 10 Merkins each time they put their CBs down. Flip Flop.

THE MARY:
50x LBC. This could count for the monthly challenge. But it doesn’t.

THE ANNOUNCEMENTS:
Join us for F3 Bowling at Bowl America on Dec. 16. RSVP to Old Bay today. Don’t let Lazlo bowl alone.

THE COT:
YHC was recently reading about the mutiny on the HMS Bounty, in which the ship’s crew found their commanding officer, William Bligh, so caustic, overbearing, and generally annoying that they set him and 18 others adrift in a small launch. In the middle of the Pacific. As you captain your ship through life, don’t be like Captain Bligh. Treat your crew of family, friends, and coworkers with kindness and respect. And never accuse them of stealing your coconuts or cut off their supply of rum.

DATE: 2021-12-03
AO: Horizon-Ao
Q: Old Bay
PAX: Old Bay, Kodiak, Disco, Poe, 3 mile, Magoo, Undertow, sticks FNGs: Attache
COUNT: 9
WARM UP:

Michael Phelps
Moroccan Night Club
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hays
Cherry Pickerssqueeze

The Thang:

Plank Walkouts
Coupon Lunge
Coupon Two Handed Row
Merkin
Coupon Squat
Big Boy Situps
Coupon Military Pres

Jog to the wall

London Bridge
Peoples Chair – add seal claps
Wall Dirkins

Jog to the entrance

Aussie Push Ups
Dip

Mary:
Flutter Kicks
LBCs
Plank Saw
Plank Jacks
Michael Phelps

COT

Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity
We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth
Failing in life is how you learn and grown, without any setbacks, there can be no come back

Announcements – F3 Holiday Happy Hour Bowling at Bowl America Falls Church- Dec 16h, Thursday night 7-9

DATE: 2021-12-02
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: Lefty
COUNT: 6
WARMUP:
SSH, Swingbillies, Carolina Dry Docks, Side Skating, Monkey Humpers, 2 laps around the blacktop, HK/AK on the sides, El Capitan, Cherry Pickers, Shoulder Taps, Windmills, Pickle Pointers

THE THANG:
10 minutes of EMOM with coupons
• Curls x10
• Forward Lounges x10
• Yoke walk (1/3 circle)
Coupon-a-side on the blacktop
Second round of 10 minutes:
• Pullups x10
• Coupon Squats x10
• Step Ups x10

MARY:
Reverse Crunches, Freddie Mercury, Outlaws, Little Mermaid, Pickle Pumpers, Scissors + Flutters

ANNOUNCEMENTS:
Upcoming Saturday we’ll be cleaning up FreeState road!!

COT:

DATE: 2021-12-03
AO: Atlantis
Q: Rogue
PAX: Infinity, Bratwurst, Rogue
FNGs: Bulldog, Newton
COUNT: 5
WARMUP: SSH, Don Quixote, Merkin, SSH, Cherry Pickers
THE THANG: (1) Mosey to the Dock for Twelve Count Iron Mans and Bear Crawl; (2) Mosey to the big star for Merkins, Big Boys, and Spider-Man Squats; (3) Mosey to Stadium for Jacob’s Ladder 7-0 Burpee-Squats MARY: Al Gore
ANNOUNCEMENTS: Welcome FNGs Bulldog and Newton
COT: When you’ve hit your breaking point, press on, breakthrough is on the other side.

DATE: 2021-11-30
AO: General
Q: Traveler
PAX: Lazlo, Toolbox, 2 percent, Jenner
FNGs: None
COUNT: 5
WARMUP:
SSH, Hill Billies, LBAC. Mosey around the school, stopping for BWS, Dips, and 8-count body builders (poorly counted by YHC). Arlington County put a higher fence up around the track, so the PAX got creative to enter the field.

THE THANG:
Countdown workout: Burpees, jump squats, bicycles. Complete the prescribed count of all 3 workouts. Then sprint to the 40 and backpedal back. Start at 15 reps of each, then 14, all the way down to 1.
The first PAX to reach 10 gives a holler and everyone else stops. 30 yard bear crawl, bunny hop back. Resume the countdown, with everyone starting fresh at 10.
The first PAX to reach 5 gives a holler and everyone else stops. PAX group up for a Ring of Fire with merkins (5 each). Resume the countdown, with everyone starting fresh at 5. Continue until 1.

MARY:
Snow Angels, Flutter Kicks, and some weird merkin crossover to opposite ankle thing (welcome back Toolbox)

ANNOUNCEMENTS:
Give to the F3 Foundation! Welcome back Toolbox!

COT:
As we start the Advent season, let’s remember the example of St. Joseph, a model of humility, obedience, and leadership. He wasn’t flashy, but did what was asked of him, and did it well. YHC read a Prayer of St. Joseph to the PAX and encouraged them to maintain the same spirit of tackling our responsibilities with humility.