Author: f3nano

DATE: 2021-08-09
AO: Loco
Q: Bolt
PAX: Rikers, Gigawatt, Nolan, Madonna, Shute, Refueler, Anchorman, Mutombo, Dial-tone, Beaver Nugget, Brisket FNGs: None
COUNT: 12
WARMUP: SSH IC, Michael Phelps IC, Willy Hayes Mayes IC, Cherry pickers IC, Downward dog, Kobrakai THE THANG: Iron PAX challenge
4 rounds X OYO, but every PAX finishes and no HIM is left alone. 50 Air squats
40 BBoi situps
30 Merkins
20 Bonny Blairs
10 burpees
400 meter run
rinse and repeat

MARY: 1 minute plank, 2 minutes pickle pointer hold
ANNOUNCEMENTS:
1) #loco Shared leadership on 8/10/2021 at Purcellville gateway near Starbucks 05:45.
2) Donations being taken by @Rikers for gear for LoCo brother @Huachuca who is deployed overseas. 3) Wednesday at #kodiak but Bulldog will still be Qed by @Banjo_WV

COT: Unexpected deaths have touched our community this week. You don’t know what’s going to happen so be appreciative of today for those in your influence. Mental health is real. ITs ok to not be ok. Please be cognizant of those around you and those who may need help but may not know they need it or ask for it.

DATE: 2021-08-07
AO: Freestate
Q: Winston
PAX: Winston, Deagle, Riot, Horshack
FNGs: None
COUNT: 4
WARMUP:

25 SSH
15 empirical walkers
15 cherry pickers
2 laps…high knees the ass kickers on the sides
5 walkout push ups
15 windmills

THE THANG:
Part 1

2 rounds on your own with “fun” in between

5 burpees
10 mirkins
15 LBCs
20 squats

Fun break 1: Four corners suicide

Fun break 2: three line suicide

Part 2

Four corner HTFU cadence

Station 1 people’s chair
Station 2 dips
Station 3 grave digger with coupon

Round 1: PAX performs their station until station 4 farmer carries two coupons around the court. Continue until all stations are performed by all.

Round 2:PAX performs their station until station 4 rifle carries a coupons around the court. Continue until all stations are performed by all.

Game: futsal on BBall court with deflated basketball.

After goal all perform burpees. 5 for the scores on team and 3 for the team that scored.

MARY:
15 reverse crunches
15 dolly flutters
Bird dogs
10 little baby hammers
10-10-10-10 rodeo flutters
10 Freddie Mercury

ANNOUNCEMENTS:
– Sat. Sept 11th stair climb at Lincoln Memorial
– F3 10th anniversary – October 8-10 in Cape Fear, NC https://f310year.com/ – The Grunt – Saturday November 6th at the Lincoln Memorial (time TBD)

DATE: 2021-08-06
AO: Patriot
Q: Lazlo
PAX: Big Short, Booking, CableGuy, Flipper, Jag, Maguire, Maj. Payne, Spokes, Sunshine, Vila FNGs: None
COUNT: 11
WARMUP: SSH, Imperial Walkers, cherry pickers, copperhead squats, Michael Phelps, etc. THE THANG:
Part 1: Business in the Front
The PAX completed 2 rounds of a slightly modified Killer B’s workout, staying together throughout. From the goal line Round 1 was: -broad jump 10 yards
-10 burpees
-20 Bonnie Blair’s
-30 big boy sit ups
Repeat to the 20
Repeat to the 30
-bear crawl 30 yds back to the goal line

Round 2 was done with 10 big boys per stop.

Part 2: Party in the back
F3 Ultimate. Usual rules apply. Subbed some American Hammers for LBCs as I remember it.

MARY: Just enough time for some flutter kicks.

ANNOUNCEMENTS: CSAUP coming up – see channel for details. 9/11 stairs coming up.

COT: As completely awesome as they are, it is surprisingly difficult to find an inspirational quote about a mullet. Or even an El Camino. So the COT was simply this: F3 is basically a mullet. You start your day pushing yourself, working hard, all business. It makes you stronger, better prepared for the rest of the day, which will seems like a party in comparison. It just makes you more awesome. Like a mullet.

DATE: 2021-08-06
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Disco, sticks, Mayberry, Einstein
FNGs: attache
COUNT: 7
WARMUP: 5 burpees (thanks Sticks!) ; SSH, Arm Circles, WMH, Cherry Pickers, Down/Up Dog
THE THANG: mosey to Yorktown High School w/ stops every 2 blocks and exercise added at stop: 10 Merkins + 10 squats + 10 dry docks + 10 monkey humpers at Coliseum:
– 3 sets of 10: 1) box jumps + dips 2) lunge pulses + 1 legged deadlift 3) step ups + derkins (only 2 sets) – mosey back to Horizon w/ stops for planks
MARY: 100 LBCs
ANNOUNCEMENTS: 9/11 stair climb
COT: life is hard. allow yourself to take a break. be kind to yourself.

DATE: 2021-08-06
AO: Sparta
Q: Pop Fly
PAX: Ashe, Roddick
FNGs: Blue Grass, Spit Valve
COUNT: 5
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: