Author: f3nano

Date: 2025-04-18
AO: thepatriot
Q: Legacy
PAX: citrus, Shake ‘n’ Bake, Fiddler, LaForge, Jag, Anchorman FNGs: None
COUNT: 7
WARMUP: SSH, Imp Walker, Hill Billy, Moroccan Night Club, RVE, Willy Mayes, Phelps, DD, WGS
THE THANG: A modified 1stLt. Trevor Manion Hero WOD; we modified to 20 coupon squats/9 overhead presses (instead of29 backsquats), with a lap — we did 29:00 minutes instead of 7 rounds. Laps were fellowship pace. MARY: Flutter Kicks, 40 (IC), Toy Soldiers 29 (IC)
ANNOUNCEMENTS: Check the channel, but most pressing Happy Hour 4/24
COT: 1st Lt. Trevor Manion was killed in action on April 29, 2007, while on a search for insurgents in the Al Anbar province of Iraq. In the midst of an ambush, Lt. Manion initiated a counterattack on his own, which drew fire away from his patrol. Every member of Lt. Manion’s patrol survived because of his action. Lt. Manion was killed on his second deployment to Iraq. When his family questioned why he had to deploy to Iraq a second time, he asked “If not me, then who?”

CrossFit gets a couple of things wrong–but there is a lot it gets right. Community, being one of the biggest. CrossFit is like F3’s crazy, drunk uncle. We are related.

Tags: thepatriot, citrus, Shake ‘n’ Bake, Fiddler, LaForge, Jag, Anchorman

Date: 2025-04-19
AO: olympus
Q: Yard Sale
PAX: Nano, Roddick, Peanuts, Monk, Ashe, Battleship
FNGs: None
COUNT: 7
WARMUP: SSS, Gallop, Karaoke, DWD Stretch
THE THANG: Start at the Endzone. Sets of exercises every 20 yards, then 1 lap around the track. Lunges to the next 20.

Endzone: 50 SSS in Cadence
20: 50 Jump Squats
40: Low Plank, 2’
60: LBCs, 50 in Cadence
80: Monkey Humpers, 50 in cadence.
100: Jog to other endzone and back 2x.

Ultimate Frisbee with exercises upon score. F3 shirts vs non-F3 shirts.

MARY: Nah
ANNOUNCEMENTS: 2ndF sometime on the 24th (which may or may not be a Wednesday), Murph Prep at George Mason on Monday, Convergence

COT: Embrace vulnerability with friends.

Tags: olympus, Nano, Roddick, Peanuts, Monk, Ashe, Battleship

Date: 2025-04-18
AO: theaerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:

– SSH
– Don Quixotes
– Cherry Pickers
– Overhead claps

THE THANG:

Focus today on form and weight.

4 stations. Carry your sandbag between those stations.

1. Deadlifts
2. Bench press
3. Weighted squat
4. Bent over rows

5×5 reps at each station, 15s breather in between.

When complete, carry the sandbag to the next station. Go slow, walk, breathe.

ANNOUNCEMENTS:

– Murph and Convergence coming up end of May/beginning of June! – MNR: timed 12 miler April 26th

COT:

The vexation of a fool is known at once, but the prudent ignores an insult. Proverbs 12:16

Tags: theaerie, Lonestar

Date: 2025-04-19
AO: thesandlot
Q: SAAS
PAX: Trademark, Hard Knox, Forceps, Enron, Legacy, citrus, Curly Fries (Enron’s 2.0) FNGs: 1 Curly Fries (Enron’s 2.0)
COUNT: 8
WARMUP: Usual plus Sun Salutations
THE THANG: The Easter Bunny hid a dozen eggs on the soccer field, each containing three evolutions (10 reps, 20 reps, 30 reps). PAX took turns sprinting to retrieve them and leading those movements. MARY: none
ANNOUNCEMENTS: Convergence, Coffee, Happy Hour this week
COT: YHC read this passage from the book “From Strength to Strength”, regarding the “second half” of our adult years:

“It’s difficult to describe adequately the depth of the rewards that one enjoys when relationships become your “official” source of meaning and fulfillment. People compare it with finding buried treasure, with the only sadness being that it didn’t happen earlier in life.”

YHC has been trying to live this out, the past six months, and found it to be 100% true. This Easter weekend and thereafter, I encourage you to make relationships your official source of fulfillment; therein you will find treasure greater than any raise, promotion, or recognition you could receive at work.

Tags: thesandlot, Trademark, Hard Knox, Forceps, Enron, Legacy, citrus, Curly Fries (Enron’s 2.0)

Date: 2025-04-19
AO: balls-of-fury
Q: Popeyes
PAX: Magoo, Purple Rain, Caleb
FNGs: None
COUNT: 4
WARMUP: no dinks
THE THANG: 2 on 2 with a side of wind
MARY: grudge match
ANNOUNCEMENTS: Magoo is out for 2 weeks
COT: don’t sneak avocados in from the DR when you can buy them at Hmart

Tags: balls-of-fury, Magoo, Purple Rain, Caleb