Author: f3nano

Date: 2024-08-06
AO: freestate
Q: Horshack
PAX: Andrew Churchill, FIFA (F3 The Capital), Mechanic, Mark Michael, Pigeon, F3 Scabby, Cannoli FNGs: None
COUNT: 8
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Lounge Act x 10 IC each side
– Windmills x 15 IC
– Monkey Humpers x 15 IC
– Willie Mays Hayes x 8 long count IC
– Cherry Pickers x 15 IC

The Thang:
Leg-o-rama: Ricky-Bobby to Stairs of Insanity
– 15 ascents on the Stairs of Complete Sanity (720 stairs!)
– 25x Squats On My Count
– Backwards run 20yds / 20 Bonnie Blairs IC
– Lunge 10 yds OYO / 10 Apollo Ohno IC
– Broad Jump 10yds to starting line / 3 Burpees OYO
– 25x Squats On My Count

Mary:
– Dolly Flutters x 15 IC
– Leg Lift Rosalitas x 15 IC
– Plank-o-rama w/ 1 leg up
– Protractors
– Long Slow Flutters x 20 IC

Announcements
– Stair Climb in 5 weeks – please take a few minutes to fill out the sign up form: https://forms.gle/PwiKmLbc671xojcB6
– We will be joined by F3 Nation leadership – Dredd, Dark Helmet, Scratch & Win and others for a post-Stair Climb breakfast at Columbia Island Marina.
– They will be sharing the newly focused F3 strategy and investments to continue to pursue our mission to plant, grow, and serve workout groups for the invigoration of male community leadership.

COT
– F3 is growing fast (between 30-40% annually) – but the need for F3 is growing faster
– There is a loneliness epidemic which is global and its having adverse impact on mental and physical health.
– The rates of depression and anxiety are skyrocketing – but alarmingly so for the next generations of men (up 100% for Millennials and 140% for GenZ since 2012).
– Couple these mental health challenges with the physical health of obesity rates, and the need for F3 becomes urgent. – Please join the breakfast and consider making a recurring investment in F3.

Tags: freestate, Andrew Churchill, FIFA (F3 The Capital), Mechanic, Mark Michael, Pigeon, F3 Scabby, Cannoli

Date: 2024-08-05
AO: mondaynightruckers
Q: Rocketman
PAX: Stewie, Jetstream, MacGruber – F3 Southsid3
FNGs: None
COUNT: 4
WARMUP: 5 min backwards walking.
THE THANG: 4.65 miler with a 40# coupon.
MARY: Quick ring of fire with stretches and stuff.
ANNOUNCEMENTS:

– 9/11 stair climb
– 10/19 Pax on Parade

COT:

“Corrie ten Boom once said that if the devil can’t make you sin, he’ll make you busy. There’s truth in that. Both sin and busyness have the exact same effect—they cut off your connection to God, to other people, and even to your own soul.” >From The Ruthless Elimination of Hurry by John Mark Comer.

Who are we becoming? Where is our time going, how is our attention being spent? If we do not choose, it will be chosen for us, so choose in a way that honors our Creator and loves our neighbor.

Tags: mondaynightruckers, Stewie, Jetstream, MacGruber – F3 Southsid3

Date: 2024-08-05
AO: thepatriot
Q: Summit , Hobbyhorse
PAX: Coxswain, Prestige, Flux, Porkchop, Lazlo, Strange Brew, Bone, Shake ‘n’ Bake, bogey, Anchorman, Gandalf, Wedding Singer FNGs: None
COUNT: 14
WARMUP (Hobbyhorse on the Q): SSH, Imperial Walker, Hillbilly, Windmill, Arm Circles, RVE, WMH, Phelps, Downdog

THE THANG:
Set 1: (Hobbyhorse on the Q)
Run to opposite end of parking lot; do an exercise til first PAX hits 50..jog back and repeat: – Merkins
– LBC
– Jump Squats
– Bonnie Blairs (2 count)
– High Knee (2 count)
– Flutter kick (single count)
– Moroccan night club

Set 2:(Summit on the Q)
Tabata set 1 (20 sec work…10 secs rest X 8 )
– The Burpee
There is a Bear in the Parking Lot
– Bear crawl the length of parking lot stopping at every third line for 3 hand release merkins. Proceed to the end of the lot and crawl bear back stopping at every third line for 3 hand release merkins. Tabata set 2: (20 secs work..10 secs rest X :sunglasses:
– Mucho lego (Bonnie Blair followed by air squat)
Bear Crawl around the world
– Circle up and one PAX bear crawls around circle while remainder of the PAX alternates the following exercises called by Q. Continue till all PAX have circled – Arm taps
– Mountain Climbers
– Plank Jacks

MARY (Summit on the Q): Flutter Kicks, Leg Lifts, Freddie Mercury, American Hammers, LBCs ANNOUNCEMENTS:
– Bone’s eldest going to college in Germany. Send good thoughts/prayers. – 9/11 stair climb coming. Info on Slack
COT (Summit)
The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Q shared some of his F3 story and the significance of each of the elements to plant, grow, and serve…and particularly the focus on building leadership. Shoutout to Hobbyhorse for inviting to Q (was ready to get back at it) and expressed appreciation for the HIM of the Capital Region for being best in class in terms of planting, growing and serving. Gracias! :pray:

Tags: thepatriot, Coxswain, Prestige, Flux, Porkchop, Lazlo, Strange Brew, Bone, Shake ‘n’ Bake, bogey, Anchorman, Gandalf, Wedding Singer

Date: 2024-08-05
AO: hamilton
Q: Defiance
PAX: Flipper, Popeye, Jag
FNGs: None
COUNT: 4
THE THANG: 2 x sets of 11s with merkins, squats, V-ups, and mountain climbers. Various modes of transportation. At the wall, 4x sets of 20 box jumps, dips, and double scoop merkins. Then list your favorite summer travel food.

MARY: American hammers, flutter kicks, and LBCs

ANNOUNCEMENTS: 9/11 stair climb

COT: Q is hitting the road for work travel today. Always a challenge to stay on track and in routine when on the road. Whatever that challenge is for you, face it with the same strength that you show in the gloom.

Tags: hamilton, Flipper, Popeye, Jag

Date: 2024-08-05
AO: thefarm
Q: Infinity
PAX: Trolley, Matthew – Running Man, Sparky_The Farm, Juan Valdez (F3 Geneva) FNGs: None
COUNT: 5

Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey around triangle.

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 IC and Jump Ups
– Thrusters w/coupon and Burpees
– Shoulder Press w/coupon and Bonnie Blairs (only did down to 3 presses and 8 Bonnie Blairs due to limited time)

Mary: J-Lo’s and Flutter Kicks.

Announcements: Trolley Q on Wednesday and Running Man Q on Friday.

CoT: “a terrible idea executed brilliantly has to be better than a brilliant idea executed terribly.” – Tress of the Emerald Sea by Brandon Sanderson

“When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.” – Preach My Gospel handbook by the Church of Jesus Christ of Latter-day Saints

The same could be said of F3 and of life: show up and do your best whatever the task and it will be for the better.

Tags: thefarm, Trolley, Matthew – Running Man, Sparky_The Farm, Juan Valdez (F3 Geneva)