Author: f3nano

DATE: 2021-08-14
AO: Freestate
Q: Winston
PAX: Deagle, Winston, Horshack, Riot
FNGs: None
COUNT: 4
WARMUP:
SSH x 30 IC
Hill Billies x 15 IC
5 Merkins, 10 Shoulder Taps, 5 Merkins
Cherry Pickers x 10 IC
Back Bridges x 5 IC
Windmills x 15 IC

THE THANG:
5k run in the C&O canal tie path with occasional squats, Merkins, and hill repeats

MARY:
3 Minutes no break – feet up
Flutters x 15 IC
Scissors x 15 IC
Freddie Mercuries x 15 IC
Reverse Crunches x 15 IC
Plank-o-Rama 10-10-10-10-10 IC

ANNOUNCEMENTS:
@Forest launched The Court in Beltsville MD on Tues & Fri at 5:45-6:45a, running workout. Looking for an upcoming Friday for FreeState to make an appearance. Possibly the Friday before Labor Day.

DATE: 2021-08-13
AO: Sparta
Q: Zeus
PAX: Pebbles, Switch, swish, Sheldon, I-Beam, Hightower, Roddick FNGs: RemSleep
COUNT: 9
WARMUP: SSG, Donkeyouties, Imperial Walkers, Cherry-pickers, Downward Dog, Cobra Kai, leg and hip stretches
THE THANG: SAAPM 2020 WOD- A group workout designed April 2020 to recognize SEXUAL ASSAULT AWARENESS AND PREVENTION MONTH recognized by both civilian and military communities.
The WOD- after 3 Rounds of each set each run stadium stairs as a team. 1st set- 12 squat jumps, 12 hand release Merkins, 12 wide arm Merkins, 20 straight leg raises. (After each round run to 30 yard line)
Set 2- 10 knee slappers, 20 shoulder tap Merkins, 20 Bonnie Blair’s (single count) 10 V ups. (After each roundup to 20 yard line)
Set 3- 25 Plank Jacks, 30 Roof Raises, 20 MT Climbers (in cadence), 15 Air Squats. (After each round run to 10 yard line)

MARY: Nine killer Ab exercise led by each PAX
ANNOUNCEMENTS: 9/11 Stair Climb, Capital Region F3 shirts are being shipped out, Bone’s wife is still making design for 9/11 shirts. We should be able to put in our order by end of next week.
COT: Appreciate those that was able to make it out on this muggy gloom. Also appreciate all that have encouraged me throughout my first year with F3. Recited first stanza of the old Gospel song sung How I Got Over sung by the great Gospel singer Mahalia Jackson, “How I Got Over, How I Got Over, My Soul Looks Back and Wonder How I Got Over”. I got over this past year with the help of my brothers from F3. Prayer was a moment of silence to concentrate on all we are great-full for this pasty year. Closed prayer with “…and we are so very great full for all of the blessings we have received amen”.

DATE: 2021-08-13
AO: Burg
Q: MicroChip
PAX: Bail, Flame, Supertramp, Tink
FNGs: None
COUNT: 5
WARMUP:
Arm Circles, Michael Phelps, SSHs, Hillbillies, Mnt Climbers, Calf Stretches, Cobra Kai

THE THANG:
Mosey pace on main street towards 7 to the hill that exits The Burg (any said hill in the gloom) Roughly .20 miles from top to bottom – Lurker repeats with Jacob’s Ladder modified to 11s- double-merkin burpees at the top, Carolina dry docks at the bottom- rinse and repeat

MARY: 8 minutes of Mary today!
40 IC flutter kicks of varying tempo including single leg, 30 Freddie Mercury IC, LBCs x100 (Thanks @Jenner for this nugget), Australian snow angels, Superman’s, Dollys and finally Leg Lifts!

ANNOUNCEMENTS: None

COT:
Know the lurker(s) in your life and do not succumb to its oppression; This could be anything looking to grab ahold of a HIM and pull them down, claim it and own it.

DATE: 2021-08-12
AO: Freestate
Q: Deagle
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
• SSH x 25 IC
• Carolina Dry Docks X10 IC
• Imperial Walkers x 20 IC
• Side Skating x 15 IC
• 2 laps around the blacktop, SSH/backwards run on the side
• El Capitan x 15 each direction
• Cherry Pickers x 15 IC
• Monkey Humpers X15 IC
• Windmills x 15 IC
• Merkins x 15 IC
• Mosey around the blacktop, karaoke on the sides

THE THANG:
First exercise:
Passing ball while jumping, trying to get to 150, ball falls – 5 burpees each Suicide
Again (to 100 passes)

Second exercise:
One is trying to score 5 times, the rest are doing exercises: • Merkins
• Squats
• Plank
• LBCs
• Mountain Climber
• Dips

MARY:
• Passing the ball while in crunch position, count to 30
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Protractor + 10 scissors IC
• Little mermaid x20 IC
• Leg lift Rosalita x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

DATE: 2021-08-12
AO: Highlands
Q: Trolley
PAX: Toolbox, Jag, Jenner, 2 percent
FNGs: HalfPipe
COUNT: 6
WARMUP:
30 SSH, 20 Hillbillies, 10 Arm Circles (big and small) each way, 10 WMH, 10 Cherrie pickers, Downward Dog, Cobra Kai

THE THANG:
Toured infrequently used areas around Arlington Highland Park. Moseyed to the new and improved 9/11 Memorial and then did Ricky Bobbie in transition to most areas.
Station 1: (at the 9/11 memorial) = 10 Burpees, 20 Merkins, 30 WW2, 40 Body Weight Squat, 50sec Plank.
Station 2 (field behind tennis courts) = 10 Burpees, 20 Diamond Merkins, 30 WW1, 40 Body Weight Squat, 50sec Plank.
Station 3 (baseball field) = 10 Burpees, 20 Off-Set Merkins (10 each side), 30 WW2, 40 Calf Raises, 50sec Plank.
Station 4 (Hill beside Pentagon City Mall) = Jacob’s ladder running up the hill, doing burpies 1-7 at the top. Hold Al Gore. Station 5 (new and improved Soccer Field): 10 Burpees

MARY:
WW2, Protractor (courtesy Jag)

ANNOUNCEMENTS:
9/11 Lincoln Memorial event, IronPax

COT:
We traveled to some places often overlooked in our workouts – each around the expansive Highland Park(s). Often we think that we have a good sense/perspective of our circumstances and the things going on around us. More often than not we can barely see in front of our faces and miss out on so going on in our lives and those around us. God’s view is expansive, piercing, and all encompassing. We pray for the ability to take in more, gain perspective, and open ourselves to what we are missing in our communities, families, and what’s in our hearts. Prayer of thanksgiving for our lives, souls, and the insights. Prayer asking God to provide for us correction, discernment, and direction along the journey of life/faith.