Author: f3nano

DATE: 2021-11-09
AO: General
Q: Lazlo
PAX: 2 percent, Booking, petro, Traveler, Old Bay, fist pump FNGs: See Through, Liability
COUNT: 9
Great to see Old Bay at #thegeneral this morning, working hard through the beat down and also as a one man film crew. Definitely a few things we’d rather not document for the insurance policy, but proves the disclaimer is true. Also good to see See Through’s first post at the General and a return appearance for Liability.

WARMUP: SSH, Imperial Walkers, hillbillies, cherry pickers, willie Mayes Hayes, Michael Phelps, copperhead squats, Carolina dry docks.

THE THANG:
PAX lined up on the goal line. Ran 100 yards, did 10 burpees, 10 merkins, 10 big boy sit ups, and 10 squats. Ran back to the goal line. Then ran 90 yards, did 9 of each exercise.
Repeato to doing 1 of each at the 10.

Mosey to the bleachers. Did a trash panda, aka raccoon crawl, aka bear crawl along the bleacher for one section. Next section did 20 dips. Alternated these two across the bleachers.

Mosey to the big steps by the school. Broad jump up the big steps. Then bear crawl or crawl bear down the little steps. Repeato x3.

MARY: Captain Thor to 5 and back down. Toy soldiers. Nolan Ryan’s.

ANNOUNCEMENTS: Guinness World Record attempt on Thursday at 10am – come watch history be made!

COT: “To quote the great UCLA college basketball coach, John Obi-Wan Gandalf, “It is our choices, gentlemen, what show what we truly are, far more than our abilities.” — Ted Lasso
Life is an accumulation of decisions that we make. Coming out in the gloom is a great example, to improve ourselves. So are the things we do to lift up others.

DATE: 2021-11-09
AO: Delphi
Q: Pop Fly
PAX: Joint Chief, Hightower, Glee, Zeus, Dunder, Lightyear, Bluegrass, Obadiah, slider, Ashe, Rambler, Hoolihan FNGs: None
COUNT: 13
WARMUP: Normal things in cadence
THE THANG: Sparta 2500
As Partners:
R1:
P1 runs backwards to the 50 and sprints back / P2 does Cross-over Merkins on Coupon. Switch R2:
P1 runs backwards to the 50 and sprints back / P2 does squats with coupon. Switch X2 (each partner goes 2x) R3:
P1 runs backwards to the 50 and sprints back / P2 does KB Swings. Switch X3 R4:
P1 runs backwards to the 50 and sprints back / P2 does BBS with coupon. Switch X4 (each partner goes 4x) R5:
P1 runs backwards to the 50 and sprints back / P2 does Curls with coupon. Switch X5 (each partner goes 4x) R6:
P2 does Leg over coupon. Switch X4
R7:
P2 does OverHead Press with coupon. Switch X3
R8:
P2 does Squats with coupon. Switch X2
R9:
P2 does Crossover Merkins with coupon. Switch X1
-*-*-* DONE *-*-*-

MARY: 20 Flutter Kicks
ANNOUNCEMENTS: Turkey Trot and Monthly Challenge
COT: Be better than your former self each day

DATE: 2021-11-08
AO: Horizon-Ao
Q: Booking
PAX: Brown Bag, Magoo, 3 mile, sticks, Maj. Payne, Poe, Mayberry, Kodiak, Old Bay, Undertow FNGs: attache, kombucha
COUNT: 13
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, Arm Circles, Downward Dog, Kobra Kai
THE THANG: PAX split a deck of 52 cards, leaving 1/4 at each corner of the soccer field. PAX jogged the side line between corners and did a variety of movements between corners on the goals lines (Bear Crawls, Crawl Bears, Lunge Walks, Backwards Run, Karaoke, Crab Walk, Duck Walk). At each corner a PAX drew a card and did the number of exercises on the card as follows: Spades= Burpees, Clubs=Big Boy Situps, Diamonds=Merkins, Hearts=Body Weight Squats. PAX completed multiple rounds around the field. MARY: Flutter Kicks, Mule Kicks, LBC
ANNOUNCEMENTS: 5k at Olympus on Thanksgiving Day, Major Payne organizing a Thanksgiving Day Meal drop off for those in need through Knights of Columbus, see Slack
COT: It’s been 5 months since Q joined F3 and he thanked everyone for motivating him to get up and get this workout done as a team each morning as he would not do it alone this early! The workout at F3 sets the positive tone for each day.

DATE: 2021-11-08
AO: Patriot
Q: Wedding Singer
PAX: Lazlo, Roadkill, CableGuy, Bone, Ice Tea, Jenner, My Space, Shake and Bake, Lucius, Spokes FNGs: None
COUNT: 11
WARMUP: SSH, Arm Circles, Michael Phelps, imperial walkers, cherry pickers, WMH, Downward Dog, Worlds Greatest Stretch THE THANG:
Mosey to front of school – 10 burpees
10 step ups / 10 durkins 3 x
Mosey to basketball courts with some bear crawls along the way 10 burpees
10 shoulder taps / 10 mountain climbers 3x (counted by Cable Guy) Mosey to parking lot
10 burpees
10 merkins / 10 squats
10 Peter Parker merkins / 10 curtsy squats
10 wide arm merkins / 10 side lunge squats
Mosey to stadium, run a lap, wall sits, hand stands
MARY: Freddie Mercuries, side plank twists, side plank crunches, LBCs, American hammers, toe touch crunch, Superman’s, Big Boy Sit Ups, flutter kicks ANNOUNCEMENTS: Turkey Trots, JBL run
COT: the workout routine is important, and good to keep up the discipline. The special events are a great way to mix it up, celebrate accomplishments, meet like-minded people. The Grunt was incredible again this year. Shout outs to our George Washington Parkway Classic runners this weekend, our triathletes, and all the EC people are putting in.

DATE: 2021-11-05
AO: Patriot
Q: CableGuy
PAX: petro, Undertow, Shake and Bake, Booking, Flipper, Speedo, Big Short, Brown Bag FNGs: None
COUNT: 9
WARMUP: SSH, Arm Circles, Cherry Pickers, WMH, Down Dog/Cobra Kai, Fellowship Lap
THE THANG: Series of Rings Of Fire followed by 400M run. Structure: PAX take turns bear crawling the circle. Meanwhile, we alternate exercises. When the last PAX has crawled, that round concludes. We run a lap then start the next round. The exercises were: R1: Merkins/Body Weight Squats
R2: Plank Jacks/Bonnie Blairs
R3: Burpees/Jump Squats
R4: Hand Release Merkins/Copperhead Squats
R5: Alternating Shoulder Taps/Mountain Climbers
We then split into two teams and played Exercise Ball Ultimate until time. MARY: The LBC
ANNOUNCEMENTS: Petro and Traveler’s three-legged race world record attempt goes down Thursday 11/11, 10a at The General. Plus the Grunt is tomorrow.
COT: We’re in an unseasonable cold snap but it reminds me, hardest time to post consistently is the winter months. Let’s keep motivating each other with the knowledge that if you can just get out there others will be there too.