Author: f3nano

Date: 2025-01-23
AO: edge_of_reason
Q: Chef
PAX: Quip, Taekwondo Boy
FNGs: None
COUNT: 3
WARMUP:
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches

THE THANG:
Run Lap 1
Run Lap 2 sprint to workout area on edge of track
Do one of the following and repeat
Merkins
Inverted Pull Ups
Lunges
Squats
Jump
Dips
We ended up doing a total of 50 burpees

MARY
Circle of fire:
20 LBCs

ANNOUNCEMENTS:
– Final workout at this AO next Thursday 1/30.

COT:
– Taekwondo Boy: Girlfriend stressed with work and school. – Quip: Moving process and health for M and 2.0
– Chef: Weekend travels

Tags: edge_of_reason, Quip, Taekwondo Boy

Date: 2025-01-25
AO: thefarm
Q: Sparky_The Farm
PAX: Infinity, Squatter, Firehead
FNGs: None
COUNT: 4
WARMUP: Ruck
THE THANG: 38 mile ruck around the park
MARY: ruck
ANNOUNCEMENTS: sorry this is posted late
COT: We stressed the need to be prepared and that it is alway nice to step up. F3 is a supportive community so it you want expand your leadership chops, just do it.

Tags: thefarm, Infinity, Squatter, Firehead

Date: 2025-01-29
AO: thepatriot
Q: Lazlo
PAX: citrus, Boardwalk, Strange Brew, CableGuy, Booking, Maguire, Rim Fire, Enron, Wedding Singer, Summit, Lucius, DoorDash, Trademark FNGs: None
COUNT: 14
On Monday we did a beatdown choreographed to an inspiring yet irrational story from SAAS about adventurers. Today we mostly just did stuff on hills while the Q came up with random facts about some mountains. So basically the same thing.

WARMUP: moving warmup with mosey in between SSH, imperial walkers, hillbillies, willie mays hayes, cherry pickers, michael phelps, down dog, world’s greatest, ending at The Hill

THE THANG:
1. Warm up in honor of the original reconnaissance missions to Mt Everest. 1/3, 2/3 and all the way up the hill.
2. DORA. In honor of the support team for Hillary and Norgay ( 362 porters, 20 Sherpa guides, 10,000 of baggage) we did 100 merkins, 200 OH claps, 300 LBCs while partner runs up the hill.
3. Bernie up the hill while partner does mountain climbers. Mosey to the parking lot.
4. In honor of Annapurna (32% death rate) and K2 (23% death rate), suicides x2. Mosey to the arena.
5. To commemorate some random facts about Hillary and Norgay, derkins and box jumps. For the 14 “eight thousanders” (peaks >8km, highly recommend the movie 14 Peaks), 14 Bonnie’s IC. For the Seven Summits (highest peak on each of the 7 continents, Everest, Aconcagua, Denali, Kilimanjaro, Vinson, Elbrus, Kosciuszko) minus the three that the PAX could name) we did 11 burpees. Mosey back to the shovel flag.

MARY: American Hammers, WWIs, tempo dirty dogs

ANNOUNCEMENTS: See the channel – hike this weekend, ARC coming up, HOYA-PAXA moving to a Thursday launch, coming soon

COT: Men have always had an explorer gene. Why climb Everest? Because it was there. But why does the second guy do it? Why do people still climb mountains all over the world? Why do 505 burpees on a Saturday. Because doing hard things makes you stronger, and something about it very weirdly feels good. Keep pushing yourself to do hard things.

Tags: thepatriot, citrus, Boardwalk, Strange Brew, CableGuy, Booking, Maguire, Rim Fire, Enron, Wedding Singer, Summit, Lucius, DoorDash, Trademark

Date: 2025-01-29
AO: compound
Q: Doodles
PAX: Rambler, Big Bird, Cactus, Poe, Roddick, Skidoos, Hightower FNGs: None
COUNT: 8
Warmup:
moseyed to goal line and back and then SSH, michael phelps, willy mays, cherry twists, down dog, WGS, kobra kia, child pose.

The thang:
Round 1
start at goal line and at each 20 yd perform 20 merkins adding the following each time, farmer carry coupon as mode of transit.

5 burpees
5 mike t’s
10 deadlifts
10 deadlifts with OH press
10 manmakers

moseyed to goal line and back after each exercise

Round 2
rifle carry between yardage
20 yds – 10 ohps, 10 curls, 10 squats and mosey to goal line and back 40 yds – 10 ohps, 10 curls, 10 squats and mosey to goal line and back 60 yds – 10ohps, 10 curls, 10 squats and mosey to goal line and back

Mary:
47 LBCs, 47 pickle pointers

Announcements:
super bowl squares, March ruck event

COT:
Q told story of getting phone call from a neighbor this weekend late at night to help shut off broken yard sprinkler.
Lessons learned – be available by being receptive to disruption. Embrace disruption as it is might be preparing you for days ahead.

Tags: compound, Rambler, Big Bird, Cactus, Poe, Roddick, Skidoos, Hightower

Date: 2025-01-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Sherpa, Low key, Promoter, Groundskeeper, ShamWow
FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
Session 1 blockie shuffle

Line up with coupon, 5 blockies, run with coupon to half, leave coupon, back to start, to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x

Long mosey

Session 2
Squatty bear crawls

Line up, 10 squats, bear crawl ½ way, crawl bear back, run coupon all the way to end, 10 squats, bear crawl to half, crawl bear back, grab coupon, run back to start

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Long mosey

Repeat Session 1

Long mosey

Repeat Session 2

MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC

ANNOUNCEMENTS:
-Super Bowl squares
-Toy drive at Hoya paxa Thursday after Super
Bowl, I’m planning to attend

COT:
I’ve been doing dry January. To me, it’s been really hard and so I’ve been spending a lot of time thinking about why it’s been hard. I think under the scientific definition of alcoholism many of us might be considered functioning alcoholics. I know I met the criteria. But in reality I think most of us like to have a drink from time to time to unwind, relax, whatever. So why has it been hard then? I realized it was the habit. After I took the garbage out, I would reward myself with a drink. After I got home from work (regardless of the type of day I had), a drink. Dinner, drink. Lunch on Saturday at home with my family, drink. Restaurant for any meal, drink. Watching sports game, drink. You get the idea. I wasn’t drinking all the time but there were many times when I would have a drink. So when I went from that to cold turkey zero consumption it was actually more disruptive to my mental state to break the habit than to not have a drink. So I’ve been reflecting on what it takes to make a change. Big, small, doesn’t matter. A change takes effort because often times it gets you out of your comfort zone. So to counteract that you need commitment. The commitment is what will keep you going. The commitment takes recognition and admission that a change is needed. Each of you probably already knows something you need change. I’m not telling you to start that change today, but maybe start thinking about what type of commitment it would take to achieve it.

Tags: potomac-rising, RA, Sherpa, Low key, Promoter, Groundskeeper, ShamWow