Author: f3nano

Date: 2024-11-19
AO: thegeneral
Q: Hobbyhorse , Hard Knox
PAX: Daaa Auditor, Jenner, Apples, Flat Tire, Offsides
FNGs: None
COUNT: 7
WARMUP: ssh, iw, hb, wmh, rve, Phelps, dd
THE THANG: 5 burpees run to other goal 100 exercise first to flag, jog back. Round 1 lbc round 2 squat. Newer pax led counting.
CLAP with a deck of cards for units. Merkin, squat, ww1, cobra squats, run to other goal. 4 rounds. Newer pax led counting F3 frisbee with no injuries
MARY: ww2
ANNOUNCEMENTS: some 5-Ks coming up. Check slack
COT: for new Qs give it a try. You will be great and every pax will appreciate you for leading us. F3 is peer led so we lead. We’re not professionals!

Tags: thegeneral, Daaa Auditor, Jenner, Apples, Flat Tire, Offsides

Date: 2024-11-18
AO: thefarm
Q: Squatter
PAX: Matthew – Running Man, Infinity, F-No, Firehead
FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Michael Phelps

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey/Side Shuffle/Karaokes

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey/Side Shuffle/Karaokes

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– Plank Hold 60s

ANNOUNCEMENTS:
Running Man Q Wednesday
We need Qs for Friday and next week, please use the QSignup app!

COT:
You can have community without accountability, but you can’t have accountability without community.

Surround yourself with the right people and change becomes inevitable.

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

Date: 2024-11-18
AO: acropolis
Q: Hightower
PAX: Atlas, NOAA, Peanuts, Rambler, Yard Sale, Crop Duster, Speedo (Brad Luring) FNGs: None
COUNT: 8
WARMUP:
Dynamic warmup and stretching to get the boys moving quickly.

THE THANG:
Fellowship jog around high school and middle school campus. Stop under HS canopy for station work, split PAX into 2 groups 1 group wall sit for recovery
(15) high knee step ups
Switch
(15) Derkins & wall sit
(15) dips and wall sit

Continue jog with Ricky Bobby to HS exit. Stopped for (15) burpees. Then continued Ricky Bobby to front entrance of MS. Repeat of station work
(15) high knee step ups & wall sit
(15) Derkins & wall sits
(15) dips & wall sits

Continue fellowship jog back to HS stadium parking lot. Finished off with (15) burpees.

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
2F Thurs night at Rudy’s in Alexandria
Turkey Trot at 7am on 11/28 at Olympus
Atlas mentioned his charity posted on Mumble Chatter on Slack

COT:
Moment of silence for intentions mentioned.

Tags: acropolis, Atlas, NOAA, Peanuts, Rambler, Yard Sale, Crop Duster, Speedo (Brad Luring)

Date: 2024-11-18
AO: horizon-ao
Q: 3 mile
PAX: Poe, Kodiak, Purple Rain, sticks, Attache’, SPINAL TAP, vplaxico FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– 12s with coupons; carry to 18 and back
– Round 1 – Merkins + mtn climbers
– 2: thrusters + curls
– Fellowship lap
MARY: flutter kicks, shoulder taps, LBCs
ANNOUNCEMENTS:
COT: my oldest, Jack just turned 12 on Saturday; which means I became a dad 12 years ago. Jack’s journey is different than mine and its hard for him to make new friends as he starts a new school where he doesn’t know anyone. Parenthood has been such a learning experience, so grateful I get to experience it. and experience it w/my fellow PAX.

Tags: horizon-ao, Poe, Kodiak, Purple Rain, sticks, Attache’, SPINAL TAP, vplaxico

Date: 2024-11-18
AO: potomac-rising
Q: Mr. Mom (F3 NEO)
PAX: FIFA (F3 The Capital), Deagle, Promoter
FNGs: None
COUNT: 4
WARMUP:
– Motivators from 7
– LBAC x10 IC
– Reverse LBAC x10 IC
– Abe Vigotas x10 IC
THE THANG:

Moseyed to the blacktop with coupons. 4 corners.

8 rounds:
– Sprint to first corner
– 5 Jungle Boys (jumping squats)
– Sprint to second corner
– 5 Jungle Boys
– 5 HR Merkins
– Sprint to third corner
– 5 Jungle Boys
– 5 HR Merkins
– 10 Cindy rows
– Mosey back to first corner

MARY:
– 15 count
– Flutter kicks
– Hello Dolly’s
– Box cutters
– Freddy Mercury’s
– 10 count repeat
– 5 count repeat
ANNOUNCEMENTS:
– Wednesday before Thanksgiving special workout. See f3thecapital-news and WhatsApp for info

COT:
CoR, NoR, Ann, pic, and out

Thank you for the opportunity to guest Q and lead men :facepunch:

Tags: potomac-rising, FIFA (F3 The Capital), Deagle, Promoter