Author: f3nano

Date: 2025-02-26
AO: theaerie
Q: Lonestar
PAX: Chasqui, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
Hardest mile
25 yd cube
Burpee broad jump 25 yds
Lunge walk 25 yds
Bear crawl 25 yds
Mosey 25 yds

Completed 5 laps
MARY:
ANNOUNCEMENTS:
COT:
Keep on moving and be thankful

Tags: theaerie, Chasqui, Trifecta

Date: 2025-02-26
AO: potomac-rising
Q: Tom Cox
PAX: FIFA (F3 The Capital), Tiger Lilly, Promoter, Low key, RA, Bachelor, Groundskeeper FNGs: None
COUNT: 8
WARMUP: SSH’s, Windmills, etc…
THE THANG: Upper Body – 3 rounds of ~20 Merkins, Dry Docks, Curls, Presses Cardio: 30s on / 30s rest – plank jacks and mountain climbers Lower Body: 3 rounds – Squats, Lunges, Calf Raises
MARY: LBC’s, low flutter, low scissor, high scissor, plank hold ANNOUNCEMENTS:
COT:

Tags: potomac-rising, FIFA (F3 The Capital), Tiger Lilly, Promoter, Low key, RA, Bachelor, Groundskeeper

Date: 2025-02-25
AO: thegeneral
Q: Lazlo
PAX: Fitz-Hume, Goldfish, SAAS, Spud, bogey, Hard Knox, Coxswain, citrus, Trademark, Offside FNGs: None
COUNT: 11
The morning started with Breaking and Entering. The Q isn’t used to that much power over The Man, but there we were – going right through the front door to WnL field. After considerable discussion about what attire was appropriate on a 39/40 degree morning and a clear lack of consensus, we tabled the discussion for another day and got to work. We got started with the warmup and like clockwork we picked up Offsides (aka the Anchorman of the General) so we knew it was time to pick up the pace. This was a beatdown in three parts. The Q gave a heads up that nobody was going to like part 2. This was nominally because it sounded hard. Turns out it was also a bit of a cluster $&%. Either way the Q was prescient.

WARMUP: SSH, imperial walkers, hillbillies, BWS, merkins, michael phelps, cherry pickers, penalty burpees, willie mays hayes, down dog.

THE THANG:
Part 1: Around the stadium. Along one set of bleachers the PAX alternated exercises at each section between raccoon crawl for a section, then lunge the next section, then raccoon crawl the next one, and so on. Mosey to the other side. Moving along the bleachers do an exercise at each section rotating between 10 step ups, 10 derkins, and 10 dips. Gather at the 50 yd line.

Part 2: Pick a partner. Make them your enemy. This worked great in the Qs head. Starting at the 50 PAX 1 would murder bunny in one direction. PAX 2 did 5 thrusters then carried their coupon to catch up and tag PAX 1. Immediately swap going back to the 50. If one PAX is faster than the other, you’ll be on either side of the 50. That’s a round. Repeat this until a round ends up at the 30 yard line in either direction. It went exactly like that, as far as I could tell in the dark. It was great.

Part 3: Now your partner is your friend. PAX 1 would travel down the field while PAX 2 did an exercise then caught up with PAX 1. Keep alternating until you make it to the other goal line and back (200 yards travel). Round 1 was farmers carry and 10 thrusters. Round 2 was 10 overhead press and rifle carry. Round 3 was 10 cactus jump squats and coupon lunge.

MARY: Captain Thor to 5 and back down. Tempo dirty dog and tempo mule kick.

ANNOUNCEMENTS: ARC!

COT: The Q saw a piece of advice about being intentional about who you surround yourself with and spend time with. Find people that pick you up and encourage you, not people who tear you down. It was a moment for the Q to appreciate the group we have here at F3, so thanks all of you for being that kind of people.

Tags: thegeneral, Fitz-Hume, Goldfish, SAAS, Spud, bogey, Hard Knox, Coxswain, citrus, Trademark, Offside

Date: 2025-02-25
AO: atlantis
Q: Gherkin
PAX: Hammerhead, Hammer, Infinity, True North, Wooderson, Smokey, B-String FNGs: None
COUNT: 8
WARM UP
SSH, Hillbillies, Imperial Walkers, M Phelps, WMH, Down Dog, WGS, Cobra Kai

THE THANG
Mosey to the steps next to Nats Park

F3 Craps
– PAX take turns being the Shooter
– On the come-out roll, if a 2,3,7,11 or 12 is rolled, all PAX perform 5 burpees and next pax becomes the Shooter.
– If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the exercise for that round, and the Shooter continues to roll until he rolls the Point or craps out. – If the Point is rolled, all PAX win and perform that round’s exercise – If the Shooter craps out, all PAX perform that round’s exercise plus 5 burpees

Exercises:
4 – 15 Mountain Climbers (IC),
5 – 10 Bobby Hurleys
6 – 10 Mucho Leggos
8 – 20 Merkins,
9 – 20 Dips
10 – 15 Shoulder Taps (IC)

2 rounds of the Multiplier Effect
Roll 1 die to determine what exercise will be done. Then roll two dice, multiply the numbers together, and do that many reps of said exercise.

Exercises:
1) Mountain Climbers (IC)
2) Bobby Hurleys
3) Monkey Humpers (IC)
4) Merkins, 5) Dips
6) Shoulder Taps (IC)

Mosey back to the AO

MARY
No time
ANNOUNCEMENTS
• ARC, Announcement Channel

COT
• Thankfulness for my family, and a reminder not to try to solve a short term problem with a long term solution.

Tags: atlantis, Hammerhead, Hammer, Infinity, True North, Wooderson, Smokey, B-String

Date: 2025-02-25
AO: theaerie
Q: Stewie
PAX: Chasqui, Trifecta
FNGs: None
COUNT: 3
WARMUP: Ran around the field and mixed in a few warmups at the corners
Mike Phelps, cherry pickers, toy soldier, willie mays hays, SSH, mountain climbers, don quioxte, imp walk. THE THANG:
Exercise > Mosey > MoM
Do the following exercises as soon as coupon arrives at the following lines (Near&farside) Sidelines – thrusters
2x Penalty box lines – curls
2x Goal box lines – WWII

Start at cornerkick sideline with block do exercise
Mosey to both sidelines land back to block.
Murderbunny to the near penalty box line
Do exercise
Mosey to both sidelines
Murderbunny to near goal box line.
Do exercise.
Mosey
Keep doing this to the far goal box line, far penalty box line, and far sideline.

Turnaround and go back but change up exercises as follows:

Sidelines – kbell swing
Penalty boxs lines – squat
Goal box lines – flutter kick

MARY: outtatime
ANNOUNCEMENTS:
MAR 1…ARC 6-10pm rucking event.
Mar22….12mi timed ruck early AM immediately followed by lunch at the Mens Conference at Park Valley11-2pm. April… Saturday morning family rucking
COT:

Shared a poem about being intentional about our actions and being an example:

Live Your Creed
By Edgar Guest

I’d rather see a sermon than hear one any day,
I’d rather one should walk with me than merely show the way. The eye’s a better pupil and more willing than the ear;
Fine counsel is confusing, but example’s always clear.

And the best of all the preachers are the men who live their creeds, For to see good put in action is what everybody needs.
I soon can learn to do it if you’ll let me see it done;
I can watch your hands in action, but your tongue too fast may run.

The lectures you deliver may be very wise and true,
But I’d rather get my lessons by observing what you do.
For I may misunderstand you and the high advice you give,
But there’s no misunderstanding how you act and how you live.

Tags: theaerie, Chasqui, Trifecta