Author: f3nano

Date: 2024-10-09
AO: thefarm
Q: IKEA
PAX: Lumbergh, Firehead, F-No, Squatter, Hydro, Aaron (Seabass), Jeff (Goldwing) FNGs: 2 Aaron (Seabass), Jeff (Goldwing)
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Cobra Kai THE

THANG:

Dora Round 1
Bear crawl out and mosey back
120 thrusters

Round 2
Run to line- 2 burpees- run back
150 Curls

Round 3
Crab walk to line
120 Coupon Squats

Round 4
Mueble bunnies
100 t claps

ANNOUNCEMENTS:
Rag Hike Oct 26
Street clean up Nov 2nd
Lumberg has Q on Friday and F No on Monday
COT:
3 main parts to a habit que, behavior, and consequence. Focus on the beginning and the end to break bad habits and develop new ones

Tags: thefarm, Lumbergh, Firehead, F-No, Squatter, Hydro, Aaron (Seabass), Jeff (Goldwing)

Date: 2024-10-01
AO: delphi
Q: Peanuts
PAX: Pop Fly, Toolbox, K-Pop, Crop Duster
FNGs: None
COUNT: 5

WARMUP: yes
THE THANG: tabata style in honor of Pete Rose who demonstrated the duality of man – 4,256 hits, lifetime ban from baseball in 1989. Also honored 7’2” Dikembe Mutombo with 2 runs up the path with 7 dips in between. MARY: I don’t remember.
ANNOUNCEMENTS: sure
COT: Each of us has good and evil, wrong and right, things we are proud of and things we are ashamed of. For yours truly, it is awfully tough to admit my shortcomings, my failures, my weaknesses and the wrongs that I do. Pete Rose serves as an example of such struggles. Unwilling to admit his wrongs, perhaps his greatest purpose was taken from him. Despite the opportunity to repent, he largely remained too proud or too afraid to do so. The beauty of F3 is that we are surrounded by men who we can admit our shortcomings too without fear of retribution or shame.

Tags: delphi, Pop Fly, Toolbox, K-Pop, Crop Duster

Date: 2024-10-08
AO: freestate
Q: Dungeon Master
PAX: Deagle, Dungeon Master, FIFA (F3 The Capital), Pigeon, Bachelor, Horshack, Winston, FNGs: None
COUNT: 9

WARMUP:
• SSH x25 IC
• Frankensteins X15 OYO, X15 OYO return
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• Forward Lunge, x20 OMC, 2nd rep: backward lunge X16 OMC, 3rd rep: forward and backward, x10 OMC • Merkins hand-release x20, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20
• Prone skull-crushers x12, x10, x10
• Bend-over row (with coupon) x30, x25, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

• Overhead press X30x, X25, X20
• Chair-sits x15 IC, x15 IC, x20 IC (pass the coupon)
• Wipers OYO, X20, X20, X20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, skip on long sides

MARY:
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 5 IC
• Flutters x 5 IC
• Scissors x5IC

COT: thoughts to hurricane victim and appeal for donations

ANNOUNCEMENTS:
• None

Tags: freestate, Deagle, Dungeon Master, FIFA (F3 The Capital), Pigeon, Bachelor, Horshack, Winston,

Date: 2024-10-08
AO: thegeneral
Q: Gherkin
PAX: Strange Brew, 2 percent, Spud, Booking, Hobbyhorse, @PillowFight – STL FNGs: None
COUNT: 7
WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog

THE THANG
Today is face your fears day. These are some of YHC’s most feared exercises.

6 minutes of Presses & Squats w/ bonus
1st minute – Overhead coupon press
2nd minute – Coupon squat
Repeat for 6 minutes then, by demand of the PAX in attendance, we performed a bonus of 10 overhead press and 10 coupon squats.

Burpee / Suicide Pyramid going to the 5/10/15/20/15/10/5 yard lines
Run from goal line to respective yard line and back. Each time you return to the goal line, do the number of burpees that corresponds to the yard line you just ran to. 80 burpees in all.

PAX Coupon Pull Through to the 50
High Plank shoulder to shoulder, starting on the goal line. Using 3 coupons, we performed a coupon pull through from goal line out. After pulling all 3 of the coupons to the next PAX, run to to the front of the line and repeat until reaching the 50 yard line. The we repeated the whole thing back to the goal line.

11s with Blockies and Thrusters
Start with 10 Blockies & 1 Thruster
End with 1 Blockie & 10 Thrusters
Good times were had by all.

MARY
Out of time.

ANNOUNCEMENTS
The Grunt 7am November 9 at Lincoln Memorial.
Old Rag Hike see the backpacking channel

COT
Today is “Face Your Fears” day. We all have fears: confrontation, financial fears, sickness, death. But trying to avoid a fear instead of facing it almost always makes it worse. YHC puts off difficult conversations at work and at home, telling myself that I can address the situation tomorrow. Days can quickly turn to weeks or years and the problem remains unresolved. Usually the conversation turns out to be not that difficult – and even when it is as difficult as anticipated, its better to get it over with than to let it linger. What are you putting off out of fear? Get up the courage today to meet it head on. And remember, like this workout, you don’t have to face it alone.

Tags: thegeneral, Strange Brew, 2 percent, Spud, Booking, Hobbyhorse, @PillowFight – STL

Date: 2024-10-08
AO: atlantis
Q: Infinity
PAX: Deflator, Hammerhead, Daaa Auditor, True North, Windtalker FNGs: None
COUNT: 6
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey to boardwalk.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run down the boardwalk in between each set. – Derkins and Jump Ups
– Thrusters w/rip rap and Burpees
– Bent Over Rows and Shoulder Press w/rip rap

Mary: American Hammers, Toes to Sky, and Nolann Ryans.

Announcements: Old Rag sunrise hike 10/26, the Grunt CSAUP on 11/9, and new AO (#hoya-paxa) on Wednesdays in Georgetown.

CoT: A new study shows that rapid aging occurs at age 44 and age 60. After these ages, muscle atrophy multiplies, so it is critical to focus on strength training.

“Belief isn’t simply a thing for fair times and bright days. What is belief—what is faith—if you don’t continue in it after failure? Anyone can believe in someone, or something, that always succeeds, but failure, now, that is hard to believe in, certainly and truly. Difficult enough to have value.” – Brandon Sanderson, Mistborn: The Final Empire

Tags: atlantis, Deflator, Hammerhead, Daaa Auditor, True North, Windtalker