Author: f3nano

Date: 2024-10-16
AO: horizon-ao
Q: Magoo
PAX: Purple Rain, Disco, Attache’, Kodiak, Classified, SPINAL TAP FNGs: None
COUNT: 7
WARMUP: WMH, 1 min SSH, fellowship lap
THE THANG: circle ‘o coupons. short exercise then move to next coupon via, monkey, bear, prisoner etc. locomotion. Lather, rinse, repeat. 100 dips and a few squats. Curls and Shoulder Press for fun. MARY: 100 rotating LBCs, can opener.
ANNOUNCEMENTS: Son of Kodiak could use help with Eagle Project Saturday. Details to be circulated. COT: What a beautiful day!

Tags: horizon-ao, Purple Rain, Disco, Attache’, Kodiak, Classified, SPINAL TAP

Date: 2024-10-16
AO: thepatriot
Q: Strange Brew
PAX: Rim Fire, CableGuy, Mulligan, Wedding Singer, Shake ‘n’ Bake, Lucius, Skymiles, Big Short, Lazlo, 2 percent, Couch Potato FNGs: None
COUNT: 12

WARMUP: usual with Imperial Blocker
THE THANG: 3 Rounds Dora -1 40 Kraken Burpee/rifle carry; 2 coupon curls/lap/coupon calf raises/lap; 3 100 coupon squats/murder bunny; Blocktanomo (once in a lifetime experience)
MARY: leg raises; flutter kicks with coupon; WWII with coupon; Nolan Ryan; toy soldiers
ANNOUNCEMENTS: Grunt; Old Rag hike; Bone sponsored cornhole tournament this weekend
COT: YHC’s in-laws are increasingly in need of support. Look for ways to support your partners. By helping my in-laws, I am supporting my partner as well.

Tags: thepatriot, Rim Fire, CableGuy, Mulligan, Wedding Singer, Shake ‘n’ Bake, Lucius, Skymiles, Big Short, Lazlo, 2 percent, Couch Potato

Date: 2024-10-16
AO: potomac-rising
Q: Tiger Lilly
PAX: Sherpa, Tiger Lilly, FIFA (F3 The Capital), Clinic, Baguette, Pothole, Promoter, RA, ShamWow, Low key, El Doblé, Buckeye FNGs: None
COUNT: 12
Having observed recent growth within the AO, it was decided to do some Q training today (not a full Q school) to help prepare pax for a VQ.

Warmup:
Started discussing the history of F3 and SCS.
25 Side Straddle Hops
Stretch on your own while outlining how to Q.
15 Imperial Walkers
Review of 5 core principles
Provide direction for calling exercises and cadence using 10 Merikans
Hold plank and discuss pace of cadence use 10 Merikans varying cadences to emphasize.

Thang:
Circle Jerk – All Pax take turns leading an exercise in the center of all other pax. Stopped several times to provide more direction and clarification, including discussion when to do single count vs in cadence.
Dora – Partnered up and did a quick Dora of lunges down and back and completing 10 burpees, 20 squats, 30 Merikans, and 40 shoulder taps. Hold Al Gore until all in.

Mary:
Captain Thor – 1:4 ratio of Big Boy Sit-ups:American Hammers increasing in count from 1:4 up to 5:20.

COT:
Count-a-Roma – 12 stong
Name-a-Roma – Happened and then explained Hate and Respect
Ball-of-man – discussed making a decision and moving forward. Progress is easier to correct than getting thing moving from a stopped position. This helps the SCS by posting and modifying as needed. Just show up and make progress.

Tags: potomac-rising, Sherpa, Tiger Lilly, FIFA (F3 The Capital), Clinic, Baguette, Pothole, Promoter, RA, ShamWow, Low key, El Doblé, Buckeye

Date: 2024-10-15
AO: softballs
Q: SAAS
PAX: Jenner, Bone, Coxswain, Prestige, Defiance, Poe, 2 percent, Old Bay FNGs: None
COUNT: 9

WARMUP: waiting for Jenner so we didn’t have to forfeit
THE THANG:

Some unforgettable innings!
– a 1-2-3 inning!
– Batting around, nearly a grand slam by Jenner who nearly caught Poe at home plate, six or seven runs in an inning, we ran out of fingers to count – Old Bay’s sliding clinic and hitting the “thin part of the glove” – Coxswain’s near-death experience

Between those, we watched the other team put on a batting clinic.

MARY:
ANNOUNCEMENTS: with reschedules, the season’s lasting until 11/14 :cold_face: COT: I’m tired of losing, but I’m having a blast.

Tags: softballs, Jenner, Bone, Coxswain, Prestige, Defiance, Poe, 2 percent, Old Bay

Date: 2024-10-16
AO: compound
Q: SlimJim
PAX: Hightower, Poe, Peanuts, Popeyes, Summit, Skidoos, citrus, Obadiah, 0 FNGs: 1 0
COUNT: 9

Warm Up
– Crossed legged stretch
– Butterfly Stretch n
– Abe Bigotas
– Cherry Pickers
– Willie Mays Hays
– Side shuffle to a sprint
– Frankensteins to a sprint
– High knees to a sprint
– Butt kickers to a sprints

Rounds
1. Squats -30sec/ Front Lunges-60sec/ Merkins- 45sec.
2. Burpees-30sec/ Moroccan Night Clubs-60sec/ Merkins-45sec. 3. Shoulder Taps-30sec/ Pickle Pointers-60sec/ Merkins-45sec 4. Alt. Toe Touches-30sec/ Flutter Kicks-60sec/ Merkins-45sec 5. Mountain Climbers-30sec/ LBCs-60sec/ Merkins-45sec
6. Hello Dollies-30sec/ Imperial Squat Walkers- 60sec/ Merkins-45sec Run

Rinse and Repeat, flip the sets…

– Westies Motivator (8)
•Calf raises
•Jump rope jumps
•Quarter jacks (no arms)
•Half jacks (arms 1/2 way)
•SSHs
-and back down the ladder (Up and Down the ladder)

COT:
– Countarama
– Namarama
– Announcarama
– Thought o Rama
Question to ponder: What has doing F3 taught you about yourself?

HIMs took a turn sharing what F3 has taught them about themselves!

Tags: compound, Hightower, Poe, Peanuts, Popeyes, Summit, Skidoos, citrus, Obadiah, 0