Author: f3nano

DATE: 2021-10-15
AO: Sparta
Q: Zeus
PAX: Pop Fly, Rambler, Lightyear, Hightower, Nano, K-Pop, Bluegrass FNGs: Space- Cowboy
COUNT: 9
WARMUP: Torso Circles, Toe Touch Twist, Michael Phelps, Arm Circles, SSH, DWRD Dog, Cobra Kai
THE THANG: HIIT WORKOUT 5 exercises. Each exercise 45 seconds each with 15 seconds rest. Tug of war teams of 4. 1 PAX judges.
Exercises- Jump Squats, Cracking Burpees, Hand walkout Merkins, Bonnie Blair’s, Mountain Climbers MARY: Multiple Ab exercises
ANNOUNCEMENTS: The Grunt, Turkey Trot
COT: Always a joy just to see one another in the Gloom.

DATE: 2021-10-19
AO: Atlantis
Q: Rogue
PAX: Deflator, True North, Infinity, Hammerhead
FNGs: Wilson (DR PAX)
COUNT: 6
WARMUP: SSH, Pendulums, No Surrenders, Dolphin Claps, Hand Kicks, Vitruvian Mans

THE THANG:
Merkins and Scout Run
Indian Run to Stadium
Dora at stadium
Stairs and Merkins
200 cumulative
Breather: Don Quixotes and Dog Paddlers
Up tempo mosey around AO with Merkins to starting point

MARY: Sweat Angels, Flutter Kicks, LBCs, Six Inches

ANNOUNCEMENTS: Fridays at Atlantis are on, see you at 0600

COT: The letter of St. James chapter 3 refers to the power of the tongue; it is like a rudder that steers a great ship or a spark that can set a forest ablaze. In a world of twenty-four hour news cycles, social media, “reality” TV, an unhealthy appetite for sports and entertainment, and one political controversy after another, our lives are inundated with empty, vain, and often destructive speech. This passage from St. James is an exhortation for myself and others to be those who guard our thoughts and our speech; to speak carefully, thoughtfully, with wisdom, and truth at the right time. May we put into practice a few principles our grandfathers and great-grandfathers knew: the art of silence and the lost wisdom that words matter. Let us go against the current of our culture and work hard to disciple our speech in the same ways we disciple our bodies and set that example for our families and communities and show the better way of life.

DATE: 2021-10-19
AO: Freestate
Q: Horshack
PAX: Deagle, CashOnly, ShowMe
FNGs: Lefty
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x16, IC
• Hillbilly x16, IC
• Windmillsx16, IC
• 2 laps Kareoke
• Walk out Cobra Kai stretch 10 count
• El Capitan x 16 OYO
• Michael Phelps x16, IC
• Cherry Pickers x 16 IC

THE THANG:
Performed on a large diamond (square). For the first round, do 7 reps of an exercise at each of the 4 corners with 80% sprint in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds eachg. • 7 burpees
• 14 Big Boi Situps
• 21 Lunges
• 28 Mountain Climbers
• 35 Overhead Claps
• 42 Air Press

MARY:
• Flutters x 15 IC
• Box Cutters x 10 each Way IC
• Dying Cockroach x 15 IC
• Plank-o-rama x 10 each way IC
• Protractor plus long count flutters x 10 IC
• Stretch-o-rama OYO

ANNOUNCEMENTS:
Thirty Third Thursday at Irish Inn at Glen Echo on Oct 21st – 6:30p

COT:
Name-o-rama; Welcome FNG Lefty!

COT: Inclusion was a big theme of the F3 10th Anniversary. Beyond promoting racial and religious diversity (91% of F3 identify as white and Christian), I want to highlight inclusion of people with disabilities and persistent injuries.
McFly visited us several months ago and he is associated with a fantastic program in Capre Fear NC called Ainsley’s Angels which has expanded to 70 cities in 33 states. From their website: https://www.ainsleysangels.org/

At Ainsley’s Angels of America, we aim to ensure everyone can experience endurance events, Ainsley’s Angels of America aims to build awareness about America’s special needs community through inclusion in all aspects of life. Serving as advocates to providing education and participating as active members in local communities, we believe everyone deserves to be included.

……When Ainsley went for her first jog during a local road race in 2008, she gave a radiant wind-induced smile that anyone would envy. In an instant, running provided the family with a therapeutic means to fight the devastation associated with learning and trying to live with the fact that sweet Ainsley had a terminal illness that would eventually take her to heaven in February of 2016.

Her smile on the race course, the positive energy surrounding the start line, the other Angel Athlete riders and Angel runners smiling from ear to ear, the togetherness of every member preparing to ‘roll with the wind’, the fearlessness of the athletes, the normalcy of the family, and the love everyone shares is a therapy like no other!
This experience is now known as the first of 100 road races that Ainsley has completed, to include nearly 20 half-marathons, as well as the 2011, 2013, 2014, 2015 Marine Corps Marathons in Washington D.C. Ainsley’s now 15 year old sister, Briley, joined her for 30 of these races and the family has discovered first-hand the therapeutic effects of these races…again, not only for Ainsley, but for her entire family and now for the entire Ainsley’s Angels of America FAMILY!

DATE: 2021-10-18
AO: Horizon-Ao
Q: 2 percent
PAX: Old Bay, 3 mile, Kodiak, Brown Bag, Maj. Payne, sticks, Poe FNGs: @Attaché; @Kombucha
COUNT: 10
WARMUP: SSH; Imperial Walkers; Hillbilly’s; Arm Circles; Michael Phelps; Willy Mays Hays; Cherry Pickers; Downward Dog; Kobra Kai
THE THANG: two giant dice. 10 eager HIM’s looking to press their luck with most exercises using a coupon.
Round 1 – roll one die to find out corresponding exercise then do 10 reps of said exercise: 1 = Coupon chest press, 2 = Tricep Press, 3 = Bent over row, 4 = 2 count Bonnie Blair, 5 = Coupon Curl, 6= Blockee
Round 2 – roll both dice to find out corresponding exercise, then roll a second time for number of reps: 2 = Bulgarian Split Squats (single leg, repeat), 3 = Seal claps, 4 = Derkins, 5= Coupon swings, 6 = Jump Squat with knee slap, 7 = Figure 8’s (I. C. ), 8 = Front raises, 9 = Plank jacks (I. C. ), 10 = Side shuffle touch the ground, 11= Jack knife, 12 = Traveling Merkins MARY: Nolan Ryan’s
ANNOUNCEMENTS: 11/6 the Grunt
COT: nobody reads this far down….if you did, I’m very impressed.

DATE: 2021-10-18
AO: Patriot
Q: Wedding Singer
PAX: CableGuy, Lazlo, Lucius, My Space, Booking, Ice Tea, Jag FNGs: None
COUNT: 8
WARMUP: SSH, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, imperial walkers, downward dog, world’s greatest stretch THE THANG: rotate twice through stations with coupon
1. 10x overhead press, Merkins, squats. Repeat. Rifle carry to 2 2. 10x kettlebell swing, shoulder taps, curls. Repeat. Shoulder carry to 3
3. 10x Atlas shrug, mountain climbers, around the worlds. Repeat. Farmer carry to track 4. Run a lap – timer for 1,2,3
MARY: leg lifts over coupons (lots of those), Freddie Mercuries, toe touch crunches, side plank – thread the needle, side plank w/ crunch, Superman’s, bridges, big boy sit-ups, flutter kicks ANNOUNCEMENTS: the Grunt, Turkey Trots
COT: it’s getting cold. Get some warmer gloves, dig out warmer clothes (I found great stuff in my Teenaged son’s closet) and KEEP COMING TO F3.