Author: f3nano

Date: 2024-06-17
AO: thefarm
Q: Matthew – Running Man
PAX: IKEA, F-No, Firehead, Infinity
FNGs: None
COUNT: 5

WARMUP:
Beet pickers
SSHs
Arm circles
Mosey around the fields

THE THANG:
Each pax does an exercise at a corner of the field. First pax runs to the first corner, send the package to the next corner, and died the exercise signed to that corner. Etc. Once everyone has done each exercise, the last rubber picks up each pax and all rub to the beginning corner. Tamara
Tabada exercises to finish out. (Crunches, mericans, and Bonnie Blairs)

MARY:
None today

ANNOUNCEMENTS:
Wednesday q – Ikea
Friday q – firehead

COT:
Found a Reddit discussion about F3, which was very positive – F3 is free, held outdoors, peer-led, fun, guys will do anything for each other, funny names for each other, funny names for the exercises, a little cultish – ha!, guys strengthening each other… Grateful for the friendships I’ve made at F3! Keep up the great work.

Tags: thefarm, IKEA, F-No, Firehead, Infinity

Date: 2024-06-17
AO: thepatriot
Q: Wedding Singer
PAX: CableGuy, Booking, Bone, Smokey, citrus, bogey, Ice Tea, Hobbyhorse, My Space, SAAS, Summit, Hops, Pilsbury FNGs: None
COUNT: 14

WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, Downward Dog, World’s Greatest Stretch, Cobra Kai

THE THANG:
– Run to Little Falls Island – 10 burpees
– Run to Nottingham Elementary School – 20 merkins, 20 copperhead squats – Run up to Minor Hill – 20 IC mountain climbers, 20 jump squats
– Run down to Little Falls Presbyterian Park – 20 IC shoulder taps, 20 merkins, 20 IC American Hammers – Run up to Chestnut Hills Park

MARY: LBCs, Side Plank leg lifts, Dirty Dog, Donkey Kick, Bird Dog, Supermans, Freddy Mercury, Flutter Kick

ANNOUNCEMENTS: Cornhole. Find a partner and sign up.

COT: Lessons from the highlighted passages of my dad’s 1978 edition of The Runner’s Handbook: “Running is addictive… It changes your whole lifestyle… You quit smoking in order to run long distances. Your consumption of alcohol drops for the same reason. Eating habits change because good nutrition is an integral part of aerobic exercise. Your total wellbeing improves.”

Tags: thepatriot, CableGuy, Booking, Bone, Smokey, citrus, bogey, Ice Tea, Hobbyhorse, My Space, SAAS, Summit, Hops, Pilsbury

Date: 2024-06-17
AO: hamilton
Q: Defiance
PAX: AI, Goldfish, Legacy, Popeye, Hard Knox
FNGs: None
COUNT: 6

WARMUP: All along the watchtower
THE THANG: 20 minutes core exercises, Tabata style, plus hip/glute exercises during breaks MARY: the whole time
ANNOUNCEMENTS: cornhole tournament 6/30 port city brewery. Check F3 capital news.
COT: Happy Father’s Day. Reach out to someone who was a father figure to you in the next week or two and give them a quick thanks.

Tags: hamilton, AI, Goldfish, Legacy, Popeye, Hard Knox

Date: 2024-06-17
AO: acropolis
Q: Crop Duster
PAX: Obadiah, Doodles, Peanuts, Crop Duster
FNGs: None
COUNT: 4

WARMUP: side Straddle hops, Willy Mays, WGS, arm circles, Michael Phelps, merkins
THE THANG:workout dice – 2x wall sit 1 min, 15 blockies, dips, 30 sit ups x 2 , American hammer, merkins, 2x 24 bicycles, 15 curls MARY:
ANNOUNCEMENTS: Ramblers tonight
COT: The day you take complete responsibility for yourself, the day you stop making excuses, that’s the day you start to the top

Tags: acropolis, Obadiah, Doodles, Peanuts, Crop Duster

Date: 2024-06-15
AO: thesandlot
Q: Legacy
PAX: AI, citrus, Lazlo, Roadhouse, Cam, SAAS, Defiance
FNGs: None
COUNT: 8
WARMUP: Side Straddle Hops, Imperial Walkers, Hill Billy, Cherry Pickers, Little Bitty Arm Circles (and Reverse), Willy Mays Hayes, Michael Phelps, Downward Dog, WGS, Cobra Kai
THE THANG: First Thing: Hotel Bear-afornia, Various sand kettlebells were lined up on the field every 10 yards, and PAX had to bear crawl to a sand kettlebell, do the station, and move on; stations were: ground to overhead for the 35s, and coupon squats for the 44s and 55s. Done for the duration of the Eagles Hotel California; then a quick sequence of 20 merkins and 10 full count Bonnie Blairs, each x3 completed during the Grateful Dead’s rendition of Johnnie B. Goode, performed at RFK Stadium in 1973, then segue to a jam session involving numerous training implements, such as the CoreFit Hammer, the Dynamax Slog, Various Slam Balls, a few Cinderfit blocks, and the sand kettlebells. I got more gear than I need, but not as much as I want. Two PAX were the times with farmers walks with the 44 and 55 sand kettles, while others riffed on reps. Did this for a while, Then, to close, a cover of the Major Payne “Convergence Race,” two teams of PAX, with one PAX from each team running a loop while the other 3 did the series of 1) Shoulder Taps, 2) Mountain Climbers, 3) SSHs. Did this twice.
MARY: LBCs, sets of 10, taking turns passing the Dynamax Slog for a heavy set of LBCs
ANNOUNCEMENTS: Check out channels for info on the Ruck and Float, Cornhole Tournament 6/30, We are looking to get some 7-11 sponsorship for the 9-11 Stair Climb.
COT: Remembering not to overlook your blessings is a frequent theme of COTs, and it is certainly appropriate with Father’s Day here tomorrow. YHC is triply blessed as a biological father, an adoptive father, and an adoptive parent who received a sibling call. It is great doing F3 with all these great dads. SYITG!

Tags: thesandlot, AI, citrus, Lazlo, Roadhouse, Cam, SAAS, Defiance