Author: f3nano

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thegeneral I thought they were vegetarians

Date: 2024-08-06
AO: thegeneral
Q: Lazlo
PAX: Hobbyhorse, Traveler, Robo, bogey
FNGs: None
COUNT: 5
They say we’re supposed to try new things. They don’t say you should have to try new things just because the Q felt like it. But such is the F3 life. We tried some stuff.

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, Willie Mays Hayes, cherry pickers, Moroccan night clubs, downward dog, WGS.

THE THANG:
Part 1: Ricky Burpee. Ricky Bobby with the lead pax carrying a coupon. The trailing pax did 3 burpees, then ran to the front, and inherited the coupon. A few rounds of this to complete the warmup.

Part 2: Cannibearism. Bears eating bears. The PAX spread out started to bear crawl around a circle. If you get tagged from behind you’re out. This proceeds until there’s only one bear left. (Nice work, Traveler.) We repeated, but running vs. bear crawl. To really complete the warmup.

Part 3: The Q planned to have a couple of 5 minute songs as the timer for an AMRAP (Smells Like Teen Spirit and Wanted Dead or Alive, FYI. Look it up.) but had some technical difficulties so we just used a timer. 10 coupon squats, 10 OH press, 10 snow devils, repeat.

Part 4: Like Part 3 but at the steps. 10 box jumps/step ups, 10 dips, 10 curls, repeat.

Part 5: Another new game. Stick it to ’em(?). The PAX circled at the 50 and took turns naming an exercise. The PAX didn’t have to do the exercise though. They ran to the goal line and back as the timer. I was impressed and dismayed by the kindness and generosity shown by the group. No burpees, manmakers, etc. But got in 2 solid rounds (10 total exercises).

MARY: American hammers, WW2s, tempo dirty dogs, tempo mule kicks

ANNOUNCEMENTS: stair climb

COT: The Q noted how fun the olympics are, but also how impressive it is to see these olympians in obscure sports. They’re dedicating their lives to something that nobody pays attention to and even their big spotlight probably isn’t on TV. It’s about the journey.

Tags: thegeneral, Hobbyhorse, Traveler, Robo, bogey

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delphi Leg Day at The Delphi

Date: 2024-08-06
AO: delphi
Q: Pop Fly
PAX: Nano, Blue Steel, Megatron, Ashe, Dunder, Peanuts, NOAA, 5K FNGs: None
COUNT: 9
WARMUP: It was effective and efficient. The Pax enjoyed the Scorpion stretch the most

THE THANG:
Round 1: 10s. Pax lined up on the basketball court baseline with their coupons.
– 1 Squat, Farmers/Rifle Carry coupon to end of the court, 9 merkins on your block – Farmers/Rifle Carry coupon to other baseline, 2 Squats.
– Farmers/Rifle Carry coupon to other baseline, 8 merkins
– Repeat until the inverse was achieved.

Round 2: 9/11 Prep
– Walk up the hill with your block by doing: 4 Lunges + 1 Squat.

Round 3: Cardio
– 3 teams of 3
– Pax 1 runs across the field and back
– Pax 2 is doing squats
– Pax 3 is doing OH Arm Claps
– When Pax 1 gets back, be becomes Pax 3. Pax 2 starts running and Pax 3 becomes Pax 2 – We did 5 rounds

MARY: Big Boy sit-ups until Peanuts started counting.

ANNOUNCEMENTS: 9/11 Stair Climb

COT: It was going well until Peanuts decided to interject within something idiotic. We lost the flow, but got it back. Q talked about the training that goes into being an Olympian and what it has to take to train for a 10 second race, or a 2 minute appearance. Then to lose by a margin so small that we barely have a way to measure it. To then dust yourself off and go back to training in order to try again in 4 years. It’s pretty amazing. We should all strive to live like that in our lives. To be able to lose and get back to work to make sure it doesn’t happen again

Tags: delphi, Nano, Blue Steel, Megatron, Ashe, Dunder, Peanuts, NOAA, 5K

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horizon-ao The F3 Olympics

Date: 2024-08-05
AO: horizon-ao
Q: vplaxico
PAX: Mr Haand, sticks, Kodiak, Attache’, Purple Rain, Poe, Magoo, 3 mile FNGs: None
COUNT: 9
WARMUP: SSH, caterpillar merkins etc
THE THANG: Olympic relays – 3 heats each. Burpee medals.
MARY: More Olympic events
ANNOUNCEMENTS:
COT:

Tags: horizon-ao, Mr Haand, sticks, Kodiak, Attache’, Purple Rain, Poe, Magoo, 3 mile

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acropolis Bears and things

Date: 2024-08-05
AO: acropolis
Q: Doodles
PAX: Pumpernickel, Obadiah, Hightower, NOAA, Peanuts
FNGs: None
COUNT: 6
warm-up:
SSH, arm circles, michael phelps, willy mays, down dog, wgs, kobra kia

Thang:
exercises:
round 1
curls
overhead press
merkins on block
Dips

round 2
pickle pointers w/ block
calf raises w/ block
kettlebell swings
Merkins cross over

round 3
squats
goblet squats
V-ups
Curls

round 4
Player’s Choice – each pax chose an exercise that all pax did and they were

Monkey humpers
Burpees
Squats with the block
Supermen
LBCs
Sharon stone

for each exercise, pax took turns bear crawling to 20 yd line and other pax completed exercises until he returned. round 1 – 25 yds and back round 2 – 50 yd line, round 3 – 30 yd line. round 4 – 35 yd line

mary:
each pax chose an exercise

Announcements: 9-11 Lincoln Memorial

COT:
“Never Give In”
“This is the lesson: never give in, never give in, never, never, never, never—in nothing, great or small, large or petty—never give in except to convictions of honour and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy.”

—Harrow School, 29 October 1941. Churchill

Tags: acropolis, Pumpernickel, Obadiah, Hightower, NOAA, Peanuts