Author: f3nano

Date: 2024-11-28
AO: olympus
Q: Yard Sale
PAX: Sunny, Chasqui, Hightower, Nano, Hostess, Peanuts
FNGs: None
COUNT: 8
WARMUP: Yes and stretch by yourself.
THE THANG:

5k loop. Starting at Lake Braddock HS on the blacktop. Make your way up the stairs, around the tennis court, back down to blacktop. Jog around the school to the back side, run along the street and enter the Lake. Complete the loop and exit the lake. Make your way to the front of the school and end back on the blacktop.

ANNOUNCEMENTS: Kpop’s Golf Event December 5th @ 6:30pm, Rudy’s Golf and Bar.

COT: All life is precious and valuable intrinsically, regardless of social status. Shared story within and outside of F3.

Tags: olympus, Sunny, Chasqui, Hightower, Nano, Hostess, Peanuts

Date: 2024-12-06
AO: terrapin-station
Q: Legacy
PAX: CableGuy, Robo, Breach, Hobbyhorse, Ice Tea, AI, meister, Goldfish, Popeye, Kodak FNGs: None
COUNT: 11
WARMUP: SSH, IMP WALK, HILL BILLY, MICHAEL PHELPS, WILLY MAYS HAYES, 5 BURPEES, BRRRRRRRRRRR LET’S GET GOING, LAP…..
THE THANG: An Escalator: Do the escalating reps, then run a lap, doing all the exercise types that came before at that same rep level, then adding the next exercise at the rep level of +5; thus we did 5 Burpees
10 Overhead Press
15 Merkins
20 Curls
25 Curls Coupon Squats
30 Flutters
35 Calf raises
40 SSH (10 In Cadence)
45 LBCs
MARY: See above
ANNOUNCEMENTS: If you are interested in talking Arlington F3 organization for early 2025, come to the Westover Beer Garden tomorrow at 1:00 for a beer and we will talk CSAUPS
COT: We did hard things in 2024–appropriate time for victory laps. 6 CSAUPS, Iron Pax, and 3 new AOs in Arlington and Georgetown. YHC expressed his gratitude for the PAX and the organization at large–YHC is one of the many guys that ends up getting more 1stF because of all the F3s. Enjoy the victory laps in December–and we are already starting to plan the We Do Hard Things for 2025. Thanks for coming out! SYITG!

Tags: terrapin-station, CableGuy, Robo, Breach, Hobbyhorse, Ice Tea, AI, meister, Goldfish, Popeye, Kodak

Date: 2024-12-06
AO: thepatriot
Q: bogey
PAX: Lazlo, Big Short, Boardwalk, Anchorman, Short Rib, Flipper, Sunshine, Strange Brew, Jag, Rim Fire, Prestige, Smokey FNGs: None
COUNT: 13
WARMUP: conducted at 4-corners of the field to keep moving and stay warm – SSH, MPs, IWs, MNCs, HBs, CPs, WMH, DDog, Kobra Kai

THE THANG:
4 rounds of 3 exercises at 12-reps IC each, mosey or bearcrawl between each round.

Round 1
10* Merkins IC (Q only counted to 10…early onset dementia?)
12 Copperhead coupon squats IC
12 Blockees IC (Q forgot to count to 12 so PAX helped remind him. You see the patten emerging…Thank you PAX) Run a lap

Round 2
14* Merkin Jacks IC (added missed merkins from round 1)
12 Imperial Squat Walkers IC
12 Blockees IC
Mosey to 50yd line, hold
Bearcrawl to opposite endzone
Return mosey to start

Round 3
12 Knerkins/Chuck Norris IC
12 Monkey humpers IC (in recognition of Carson Beck’s 12 INTs) 12 Blockees IC
Backpedal to opposite endzone, hold
Bearcrawl to 50yd line, hold
Mosey back to start

Round 4:
12 T-Merkins IC
12 Copperhead coupon squats IC
12 Blockees IC
Lt. Get-ups to 50yd line (mashup of Lt. Dans and Prisoner Get-Ups) – Perform two leg lunges forward followed by a prisoner get up to mid field line

No Batwings 😥

MARY: 50 flutter kicks IC, 50 LBCs

ANNOUNCEMENTS: 2nd F and 3rd F events, check the channels, book club tomorrow at Westover

COT: YHC notes the joy of the seasons of Thanksgiving, Christmas, and New Year’s. YHC also noted this time of year can also be a dead season for some, meaning that there is a tendency to only focus on getting from one holiday to the next. In putting so much focus on each of these end of year holidays, PAX may become complacent and neglect work, or family, or responsibilities (“I’ll get to it after the holidays!”). Well, when is that, exactly? November? December? January? YHC encouraged PAX to take some downtime, but not lose sight of each man’s responsibilities to his family, to his work, and to his community. YHC encouraged the PAX to work on being intentional this time of year. YHC thanked the HIMs for coming out in the cold of the gloom, and for helping him work through early onset dementia brought on (in part!) by the cold and cold meds he’s enduring. SYITG!

Tags: thepatriot, Lazlo, Big Short, Boardwalk, Anchorman, Short Rib, Flipper, Sunshine, Strange Brew, Jag, Rim Fire, Prestige, Smokey

Date: 2024-12-06
AO: horizon-ao
Q: Booking
PAX: 3 mile, citrus, Kodiak, SAAS, Attache’, sticks
FNGs: None
COUNT: 7

WARMUP: SSH Imperial Walkers Hill Billies Michael Phelps Cherry Pickers WM Hayes Down Dog Worlds Greatest Stretch Cobra Kai
THE THANG: Run the hills of Arlington with Knights of Columbus as the final destination and then back to Horizon with stops along the way for generally 20 reps of the following with some repeats:

Squats
Copperhead Squats
Calf Raises
Air Press
Dips
Step ups
Big Bois
Plank Jacks
Shoulder Taps
Mountain Climbers
Forward Lunges
Merkins
Side Stradle Hops

MARY: Flutter Kicks, LBC, Toy Soldiers, Dirty Dog, Donkey Kicks ANNOUNCEMENTS: None
COT: Holiday Season is a time to be thankful but also remember it can be a time of loneliness and sorry for some. Reach out to those you might think need an ear or a shoulder to learn on during this time of year.

Tags: horizon-ao, 3 mile, citrus, Kodiak, SAAS, Attache’, sticks

Date: 2024-12-06
AO: theaerie
Q: Chasqui
PAX: Lonestar, Trifecta, Just Jim, Shakes
FNGs: None
COUNT: 5
WARMUP:
Side straddle hops
Leg kickers
Michael Phelps
Bat wings
Cherry pickers
Mosey

THE THANG:
Curls + shoulder tap merkins x2
Thrusters + mountain climbers x2
Squats w/coupon + lunges x2
Rows L/R + Big boys x2

Step ups L/R
Derkins
Indian run w/merkin-burpee

PAX mix
Just Jim 3 sec run in place w/burpee x 10
Trifecta Loading/Unloading truck x2 rotations
@shakes Freddie mercury
Lonestar L/R leg stretches
Q: Motivators x6

MARY: OYO

ANNOUNCEMENTS: check w/ Jetstream mondaynightruckers channel for rucking events

COT: Thankful for another nice chilly Friday morning!!

Tags: theaerie, Lonestar, Trifecta, Just Jim, Shakes