1stf Exorcizing!

Date: 2024-08-31
AO: 1stf
Q: Legacy
PAX: Birdman, Horshack, Defiance, Popeye, Hobbyhorse
FNGs: None
COUNT: 6
WARMUP: Imperial Walker, Hill BiIlys, Willy Mayes Hayes, Michael Phelps
THE THANG: Beautiful weather and mostly dried out in some perfect late summer gloom. We arrived at the base of the Exorcist Stairs just as the police on Canal were towing away the wreckage caused by a Maryland driver. The Maryland drivers in our party were already waiting for us–obviously they sped recklessly through the DC streets to beat us there. We did six warm-up flights at a pretty comfortable rate, but then our engineer and finance-bro types had to start calculating challenges in their heads. So we came up with a target of 10 more flights at a serious/urgent pace. These were always broken up by a set of 10 air presses at the top and bottom, except when Defiance just had to use independent judgement again to make us do merkins on D.C. concrete. There were a few other dudes down there, one who was at the double-respect level and had yacht rock on his phone with no ear buds and in his blood was a lot of moxie. We EH-ed him — I gave him one of Major Payne’s old F3 The Capital business cards.

Defiance can have a job as my full-time navigator if he wants it, as he made a number of good suggestions throughout the morning, such as going back to the cars via Prospect, which would have been cool. But I wanted to gawk at an investment property and then talk smack about the residence of a local billionaire. And, candidly, it was embarrassing to me, having been a partner at this firm for a while, to have a first year associate Popeye tell me: “you know, just because someone tells you the parking is going to be free, that doesn’t mean it’s true.” I was like: “No way–I read people like a book. I am a human lie-detector test.” Plus, this is Georgetown University, my beloved alma mater where I spent many years and many thousands of dollars obtaining a semi-useful professional degree. There’s no way they would screw me like tha…..and….ah $hi7! 10 Dollars!. So thanks Defiance for bonding us out of there.

And we will be changing the name of the new AO. The co-branding deal is off–they don’t know who they are dealing with. There’s only one method of dealing with Georgetown’s Board of Visitors and that method is called retaliation. To add insult to injury, there were open spots on Prospect. Live and learn. Hoya-Paxa is now Notre Dame!

But this was a great time, and, as Popeye will surely misquote me, we will be glad when 9-11 comes.

MARY: Not in DC, thanks
ANNOUNCEMENTS:
COT:

Tags: 1stf, Birdman, Horshack, Defiance, Popeye, Hobbyhorse

olympus Ran a half

Date: 2024-08-31
AO: olympus
Q: Peanuts
PAX: Monk, Ashe
FNGs: None
COUNT: 3

WARMUP: SSH; WMH; MP; DD; WGS
THE THANG: With only 3 pax the plan to play UF was pretty futile. We moseyed up the hill and played some tennis while the 3rd pax picked an exercise. Rotated around while Ashe stretched. After awhile we decided to run some stairs for a half…minute or so. MARY: Started with 50 merkins which Ashe kinda did; LBCs; and FKs ANNOUNCEMENTS: no
COT: we had a good time at coffee with doodles.

Tags: olympus, Monk, Ashe

balls-of-fury 2.0 Balls of Fury

Date: 2024-08-31
AO: balls-of-fury
Q: Fish Fry
PAX: Legacy, Smokey, Pepco, Hops
FNGs: None
COUNT: 5

WARMUP: All excuses were declared for poor performance. Legacy Q’d two workouts to warm up. THE THANG: Lots if round robin tennis with trash talk from Smokey. MARY: walk from the courts to the car
ANNOUNCEMENTS: Looks like we will be making a permanent shift to Saturday at 0800. EC play will likely start at 0700. COT: Work on consistency for better play.

Tags: balls-of-fury, Legacy, Smokey, Pepco, Hops

atlantis Football Fun

Date: 2024-08-30
AO: atlantis
Q: Hammerhead
PAX: Windtalker, Smokee
FNGs: None
COUNT: 3
WARMUP: SSH | WMH | IW | HBW x10 all
THE THANG: Football Drills
1- Ball Toss (supposed to Burpee each drop)
2- Tuck and Touch down and back (PAX do Carolina DDs)
3- Murder Bunnies w Ball (PAX do Dips)
4- Agility Drill in Diamond format (shuffle then trun and burn) – if Beaten, do a Burpee
5- Cut Drill (3rd PAX not involved in play calls the cut direction) – if Beaten do 2 Burpees

MARY:
Fluttersx40 4 CT then HKs x20 and In/Put x20
ANNOUNCEMENTS: 9.11 Events
COT: willingness to be vulnerable opens hearts and let’s relationships flourish.

Tags: atlantis, Windtalker, Smokee

thefarm How do I flex these swollen shoulders?

Date: 2024-08-30
AO: thefarm
Q: Pad Thai
PAX: F-No, Infinity, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
Michael phelps -In Cadence (2 at a time) 15x

Beet pickers 15x
– In cadence

Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” – x 12 small (transition: “make them bigger” )
– x 12 big
– Repeat in opposite direction

Billy mays hays (Sideways lunge stretch) 16x

Forward fold + Shoulder stretch: Clasp hands behind back, lift arms from waist out and up towards shoulders and add forward bend/fold as you are comfortable for a nice stretch

Side straddle hops – 50x

Overhead, triceps stretches

Quad stretches

Calf Stretches

Mosey around the triangle (warm up jog)
THE THANG:
1. Inchworms+ push-ups 20
– On my down

1. 2 cones/points: Mosey there and back (or around triangle?)

Repeat both

1. Carolina Dry Docks 35
– On my down

1. Shuffle/move between 2 Cones exercises (2 Laps:/trips) (parking lot?)

Repeat both

1. Arm circles standing on ONE FOOT: in cadence, starting positions. Exercise. 1–2-3 “[count] – x 10 small (transition: “big-ger-now” )
– x 10 big
– Repeat in opposite direction (alternate to other foot)

1. Mountain Climbers
– In cadence

1. T-claps – 40
– On “up” – could elect teammate

ONE MORE TIME.

MARY:
Stretching :
Cobra + Child’s pose (Alternating)
– Cobra stretch
– Push back into child’s pose (stretch put in the lower back) – Q starts with calling up (Cobra) then Down (Child’s)

Thread needle stretch 6x

Starfish stretch 6x

American hammers until time ended

ANNOUNCEMENTS:
Q Monday: Sparky_The Farm? Or Infinity
Q Wednesday: F-No
Q Friday: Open
COT:
Follow up/update

Jesus said more than once as he was teaching (heard twice in Matthew)
“… if your eye causes you to sin, tear it out and throw it away. It is better for you to enter into life with one eye than to have two eyes and be thrown into fiery hell.” ‭‭Matthew‬ ‭18‬:‭9‬ ‭NET‬‬

What may be holding you back from life and is instead giving you hell?
Earlier this year, back in June I think, I shared how I have been a media-holic. And how it has affected my life and has been keeping me from being the man, husband, dad, employee, and friend I am called to be.

The temptations continue to be thrown at me. The hard stuff keeps coming. But it IS getting better, I am happy to say. I am beginning to experience freedom and clarity in life, in what my purpose is moment to moment, there’s been great improvements in my quality of life, and I do still see the growth and maturing I have yet to do.

I think we need to be honest about our lives with people we trust. Each of you here has your lives lead you lead and burdens you bear. You do not need to bear them quietly alone on your island. Don’t be a king without counselors.

Have brothers, 2-3 that you can share real life with and they do the same with you. This can take time, years even. With two friends I have known for 5+ years now, I have established over the last few months 2 phone calls about 20ish minutes with each of them. We talk with on a weekly basis to support each other, we have given permission to ask i to our lives yet also hold ourselves accountable by being honest with the highs and lows.

Are you going through your battles alone? One of the “F’s” in F3 is fellowship. I think we can be better as an AO in making sure our brothers here do not feel alone in their battles. Don’t go alone. You do not have to.

End in Lord’s prayer

”So pray this way:
Our Father in heaven, may your name be honored, may your kingdom come, may your will be done on earth as it is in heaven. Give us today our daily bread, and forgive us our debts, as we ourselves have forgiven our debtors. And do not lead us into temptation, but deliver us from the evil one.“ ‭‭Matthew‬ ‭6‬:‭9‬-‭13‬ ‭NET‬‬

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