Author: f3nano

Date: 2025-01-22
AO: theaerie
Q: Stewie
PAX: Stewie, Rocketman, Chasqui, Lonestar
FNGs: None
COUNT: 4
WARMUP:
Motivators 6
Bonnie blair
Arm circles
Calf stretch
Michael phelps
Mountain climbers

THE THANG:

Mosey
At each corner pax do burpees while 1 pax makes a snow ball for each of fellow pax in attendance and throws it calling out their callsign

30 merkins 25 SSH
25 Bent Over Rows, 25 SSH
20 Goblet Squats, 25 SSH
15 WW3’s, 25 SSH
x3 rounds

MARY:
Xfactor
Freddie mercury
XY
Box cutter

ANNOUNCEMENTS:
Mar 1 night ruck event in DC

COT:

Thinking” by Walter D. Wintle

If you think you are beaten, you are;
If you think you dare not, you don’t.
If you’d like to win, but think you can’t,
It’s almost a cinch you won’t.

If you think you’ll lose, you’re lost;
For out in this world we find
Success begins with a fellow’s will—
It’s all in the state of mind.

If you think you’re outclassed, you are;
You’ve got to think high to rise.
You’ve got to be sure of yourself before
You can ever win a prize.

Life’s battles don’t always go
To the stronger or faster man;
But sooner or later, the man who wins
Is the man who thinks he can.

What is your 1 month, 3minth and 6month goal or event? Marathon or personal goal? Plan ahead for success and start training for something now!

Tags: theaerie, Stewie, Rocketman, Chasqui, Lonestar

Date: 2025-01-24
AO: thefarm
Q: Squatter
PAX: Infinity, F-No, Matthew – Running Man, Firehead, Pad Thai FNGs: None
COUNT: 6
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC

THE THANG:
Ring of fire, all PAX in the circle do the first while one PAX does the second and around the circle: SSHs and 15 merkins
Overhead press and 15 squats
Grady Corns and 12 Bonnie Blairs (double count)
Rockettes and 10 Burpees
Imperial Walkers and 15 shoulder taps (double count)
Low Plank/High Plank switch and 15 Jump Squats
2x PAX chose exercises to do in ring of fire

MARY:
Rope climbers, Flutter kicks, Box cutters, Side crunches, American Hammers

ANNOUNCEMENTS:
Burpee events going on this weekend around the region, check Slack for details!

COT:
Maturity is the ability to prioritize values before feelings.
The child does what feels right, the adult does what is right. – Mark Manson (not related to the serial killer!)

Tags: thefarm, Infinity, F-No, Matthew – Running Man, Firehead, Pad Thai

Date: 2025-01-24
AO: terrapin-station
Q: Big Short
PAX: CableGuy, Lazlo, meister, 2 percent, Ice Tea, Popeye, Wedding Singer FNGs: None
COUNT: 8
WARMUP: The morning started off poorly. PAX made several complaints during the warm up lap. Then the Q misnamed a warm up exercise, leading to more criticism.

THE THANG: PAX split into two groups for 5 rounds of exercises. Each round consisted of: – 10 burpees
– 20 shoulder taps
– 30 mountain climbers
– 40 squats
– 10 burpees
– A lap around the parking lot

MARY: N/A

ANNOUNCEMENTS: AMBAB tomorrow

COT: sometimes you make your own luck

Tags: terrapin-station, CableGuy, Lazlo, meister, 2 percent, Ice Tea, Popeye, Wedding Singer

Date: 2025-01-24
AO: sparta
Q: K-Pop
PAX: NOAA, Monk, Pop Fly, Nano, Peanuts, Sunny, Rambler, Doodles, Ashe FNGs: None
COUNT: 10
WARMUP: mossy, wmh, mericans, squats
THE THANG: 27 different exercises 20 to 40 reos each…EMOM
MARY: N/A
ANNOUNCEMENTS: Reference announcement link, 0630 Ruck Sunday from Peets with Coffee after COT: Prevent putting yourself in bad situations by being around good people

Tags: sparta, NOAA, Monk, Pop Fly, Nano, Peanuts, Sunny, Rambler, Doodles, Ashe

Date: 2025-01-24
AO: horizon-ao
Q: Gherkin
PAX: Legacy, Kodiak, 3 mile, SPINAL TAP, Yardbird, sticks
FNGs: None
COUNT: 7
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
Tortoise and Hare BOMBS
Buddy up. Pax #1 travels (alternate lunge walk & bear crawl) while Pax #2 performs the first exercise on the list and then chases down Pax #1. When Pax #2 catches up, they swap roles. Repeato until each Pax does 5 rounds of each exercise.

5 Burpees (50 per team)
10 Overhead Claps (100 per team)
15 Merkins (150 per team)
20 Bobby Hurleys (200 per team)
25 Squats (250 per team)

11s
Burpees & Monkey Humpers
American Hammers & Flutter Kicks

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• AMBAB tomorrow.
– check out the announcements channel

COT
The record of the Washington Commanders (formerly the Washington Football Team, and formerly the Washington Redskins) under Dan Snyder was tel:164-220-2, a .427 winning percentage. Over 24 seasons of his ownership, the Redskins / Football Team / Commanders made the playoffs 6 times and won only 2 games (and one of those wins was in 1999, the first year he owned the team). His term as owner was a master class in futility, with perhaps the stat that best summarizes this futility as the fact that he had more team names (3) than playoff wins (2) during his time as owner.

The previous owner, Jack Kent Cooke was the controlling owner from 1979 until his estate sold the team in 1999 with a cumulative regular-season record of 175 wins, 149 losses, and 1 tie with a playoff record of 14 wins and 5 losses – a combined .549 winning percentage which included 3 Super Bowl Championships.

Snyder sold the Commanders in the summer of 2023. The new owner, Josh Harris, had a 4-13 record in the first season, with the team and culture he inherited from Snyder, but the team finished the regular season this year at 12-5 and won the franchise’s first playoff game since 2005 and are 1 win from returning to the Super Bowl.

The obvious lesson here is that Leadership matters. Good news – F3’s mission is about leadership. F3’s mission is “to plant, grow and serve small workout groups for men for the invigoration of male community leadership.” So get involved. It’s no accident that we are all expected to Q a beatdown. And there are many other leadership opportunities, including taking an FNG under your wing or following up with a PAX who you know is going through some stuff outside of F3. Don’t forget to Exercise your leadership muscles this year at F3 and elsewhere – F3, your family and your community needs your leadership!

Tags: horizon-ao, Legacy, Kodiak, 3 mile, SPINAL TAP, Yardbird, sticks