Author: f3nano

DATE: 2021-06-10
AO: Farm
Q: Rocketman
PAX: Infinity, Matthew – Running Man, Chile, Rocky, Sparky, Rocketman FNGs: None
COUNT: 6
WARMUP

– Mountain Climbers x16, IC
– Side Straddle Hop x 16, IC
– Hillbilly Walkers x16, IC
– Don Quixote x16, IC

THE THANG

ALARM: Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise

**ALARM 1**

– Shoulder Press x 20 IC
– Lunge x14 IC
– LBC x20
– Run around the field
– Merkin x14

**ALARM 2**

– Burpees x10
– Squat Jumps x14
– Peter Parkers x14
– Ranger Merkins x14
– Monkey Crunches x 20

**ALARM 3**

– Shoulder Taps x14
– Jump Squat x14
– Mountain Climbers x14 IC
– Rockette Hillbillies x20 IC
– Tempo Merkins x14

6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Penguin crunches
– Flutter Kicks
– Sweat Angels
– Rosalita
– Crab cakes

COT

– Count-o-rama
– Name-o-rama
– Announcements

WORDS OF WISDOM

Age wrinkles the body; quitting wrinkles the soul.
― Douglas MacArthur

DATE: 2021-06-09
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Old Bay, Kodiak, Mayberry, Undertow, 2 percent, Magoo, sticks FNGs: Attache
COUNT: 9
WARMUP: Sun Hellos x 5
THE THANG: YOGA TIME
Standing Poses
1) Sun Hellos A x 5
2) Sun Hellos B x 3
3) Thumb to Foot Pose
4) Hand to Foot Pose
5) Triangle A, B, C
6) Spread Feet A, B, C, D
7) Sideways Stretch
8) Extended Triangle Pose (Stand, grab your toe)
9) Half Bound Lotus Stretch (chair sit + lotus)
10) Uneven Pose
11) Warrior Pose A / B

Sitting Poses
1) Four Limbed Staff Pose
2) Seated Forward Fold
3) Extended Inverse – hands down, lift up hips, feet flat on ground 4) Hurdle Pose
5) Half Bound Lotus Pose
6) Ray of Light Pose A, B, C
7) Boat Pose
8) Bridge Pose
MARY: Lotus Pose + Meditation
ANNOUNCEMENTS:
Welcome back 2%
Three year anniversary for F3 Capital coming up
COT: As we age gracefully, it’s important to remember our pliability and flexibility. Yoga is a good outlet to focus on balance and staying limber. Yoga means union (mind + body)

DATE: 2021-06-07
AO: Loco
Q: Mutombo
PAX: Refueler, Dial-tone, Brisket, Nolan, Mutombo, Bolt, CrotchRocket, Gilligan, Inglewood, Ronaldo, Water Hammer FNGs: None
COUNT: 11
Warm Up:
Short mosey around the basketball court
10 count – World’s Greatest Stretch
10 count – Bent leg wipers
10 count – Michael Phelps
Arm Circles
The Thang:
Attached in the first comment
Seven stations – four minutes each
10 burpees
Mary:
20 Freddy Mercuries
CoT/WoW
Today’s workout was dedicated to a group of detectives with the Loudoun County (VA) Sherrif’s Office who were involved in “Operation Angels Envy”
https://loudounnow.com/2021/05/26/sheriffs-office-announces-largest-drug-seizure-in-loudoun-history/ Well done by that group of detectives.
Unfortunately, the war on drugs in our backyard appears to not be over and it may someday effect our 2.0s. I ask myself what can I do to help, and I have thought of the following: Pray
Find ways to support local law enforcement
Be aware of where our 2.0s are and who they spend time with
Be a positive influence towards our 2.0s and in our communities
If you or someone you know is struggling because a family member or friend is struggling with an addiction, a colleague of mine from church has had success by participating in NAR-ANON (https://www.nar-anon.org/), a twelve step program for family and friends of addicts. There is a chapter in Leesburg (VA).

DATE: 2021-06-09
AO: Patriot
Q: Maj. Payne
PAX: My Space, Bone, CableGuy, citrus, Coconut, Fish Fry, Maguire, Skinner, Wedding Singer FNGs: None
COUNT: 10
10 strong PAX posted in the Wednesday gloom for a Payneful beatdown of bucket carries and more! The following is a mostly truthful account.

WARMUP: 10 x SSH, mosey to other side of end zone, 10 x IW. Mosey to pick up coupons. 10 x WMH. Mosey to stadium entrance. 10 x Cherry pickers. Return to football field. 10 x Merkins. 10 x LBACs

THE THANG 1: Count off by 3s. Three buckets on the goal line. Ones go to first bucket, 2s to second and 3s to third. The goal was for PAX to complete 300 reps cumulatively (or do this for about ten minutes) of the following: Burpees, BWS, Merkins, BigBoy SU, switching exercises as one of the PAX carries the bucket to the 25 yard line and back (the timer). At the 10 minute mark, it was time to stop. Team 1 completed 265. Team 2 was somewhere in the 240s and Team 3, who was doing perfect form exercises, just 225. Winners all rejoiced! Time to move on to…

THE THANG 2: Grab yer coupon. PAX do as many rounds as possible in each set for 6 minutes and then mosey a lap around the track.

Set 1
10 Merkins
15 coupon squats
20 single count plank jacks

Set 2
10 coupon curl and press
15 lunges each leg (or in cadence — however @bone wanted)
20 shoulder taps (single count or in cadence, bc it was do-it-however-you-want day)

The mumblechatter was building, so YHC must’ve been doing something right.

MARY: 10 x flutter kicks, 10 x Freddie Mercuries, 10 x Bonni’s Torture, 10 x LBCs, 10 x American Twists, 10 x Penguin Crunches.

ANNOUNCEMENTS: A Happy hour will be announced soon says @bone. Stay tuned! Also 3 year anniversary convergence is June 19 at Roosevelt Park starting at 0700. Mark your calendars!!

COT: It’s growth season. Time to EH FNGs! If you aren’t growing, you’re dying! Also, individual growth is critical too. We must get right and live right before we can lead right. Take time to examine how you can improve an area of your life. Mind. Body. Spirit. Look around and see who might be struggling. Reach out to a buddy that needs it. Examine ways you can accelerate your life. It matters. Aye!

DATE: 2021-06-09
AO: Loco
Q: Mater
PAX: MicroChip, Squid, Bolt, Ape, Supertramp, Cutter
FNGs: None
COUNT: 7
WARMUP: ‘Pass the Mic’ Warm-Up going over the history for F3, 5 Core principals of F3, Cadence and the importance of Lexicon. Microchip took us on a mosey through downtown Leesburg to show us his favorite bars and breweries.

THE THANG: F3 Pick-a-card BLACKJACK. All PAX picked a card and ran that exercise in cadence to work Q skills. All PAX were given another card. Closest one to blackjack ran a mini-thang based on their cards. MICROCHIP hit blackjack. We did 3 rounds of: Backward Sprint / 3 x Burpees / Forward Sprint / 3 x Burpees.

MARY: New Qs did ‘Pass the Mic’ for Mary exercises to work on cadence. 6 total exercises.

ANNOUNCEMENTS: THE BURG OFFFICIAL LAUNCH IS FRIDAY JULY 9. BRING A FRIEND. HIDE YOUR Ms!

COT: We talked about the potential of F3 in the Burg. My vision is to one day have 2 AOs and have F3 in Leesburg 6 Days per week. We need more Qs to get there and 3 new Qs is a great start!