Author: f3nano

Date: 2024-06-12
AO: ignite
Q: Fitz-Hume
PAX: bogey, Gandalf, Bootlegger, Kodak, Legacy, AI, Goldfish, Pepco, Popeye, Kip-Chogie, Meister, None FNGs: 1 None
COUNT: 12

WARMUP: SSH, Moroccan Night Club, Overhead Clap, Michael Phelps, Good Mornings, Windmill, WMH, DD, WGS, Merkins

THE THANG:
Coupon mozy to the park

15 x Coupon OHP

Last-man up chain with passing coupons to the end of the line, last man rifle carries coupon to front of line

Do it again but with 5 x goblet squats

15 x Coupon deadlifts

Do the chain again but go across the entire park 5 x coupon swings, 5 x coupon OHP, Blockie

MARY:
25x Coupon flutter kicks
Freddie Mercuries
25x coupon LBCs

ANNOUNCEMENTS: bring food for food drive next week, Kodak will collect.

COT: be present. Life goes by fast

Tags: ignite, bogey, Gandalf, Bootlegger, Kodak, Legacy, AI, Goldfish, Pepco, Popeye, Kip-Chogie, Meister, None

Date: 2024-06-12
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2

WARMUP:
Side straddle Hops
Arm Circles
Michael Phelps
Willie Mays Hayes
Picking cherries

THE THANG:
Goal line – 5 merkins
10 yd line – 5 merkins + 10 thrusters
20yd line – 5 merkins + 10 thrusters+ 20 mt climbers
30 yr line – above + 30 curls
40 yd line – above + 40 squats
50 yd line – above + 50 big boys
Travel via Murder Bunnies
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Rocketman

Date: 2024-06-12
AO: thefarm
Q: Trolley
PAX: Infinity, Moneyball, Matthew – Running Man, Pad Thai, Squatter FNGs: None
COUNT: 6
WARMUP:
Arm Circles (10 forward & backward)
Hillbillies (10)
Rockettes (10)
Daisy pickers (10)
WMH (10)
Down Dog
Kobra Kai
Greatest stretch ever
Merkins (20)

THE THANG:
Mosey around all fields
Motivators from 6
30 ww2
Cleaned up the stands from trash
Dips (15)
Step-ups (20)
Dirkin (15)
Repeat – w/5 Motivators, ww1, and no trash pick up

Meet at midfield
Deck of Cards in the middle of the circle. Circle up.
Bear Crawl to get a card and back, when back, whole team does all the exercises.

Flip over the first card and do the exercise. Face cards are worth 10, and the Ace is 15. Joker 5 of all exercises.

♦️ Diamonds = Bonnie blairs, both legs =1
♠️ Spades = Captain Thor – 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist) ♥️ Hearts = Kraken Burpees 3 hand release Merkins at the bottom ♣️ Clubs = squats

• After everyone went 1x, sprint to the end of field and mosey back • After 2nd round, karaoke to end and mosey back
Completed 3 rounds.

MARY: flutter kicks
ANNOUNCEMENTS:
COT:
We read Colossians 3:14-17 – clothe yourselves with love. Discussion was had anout how we determine what to wear for F3 (often putting back on the unwashed kit from earlier in the week) but that we make a real stink of things when we don’t clothe ourselves in love. Talked about this passage as a farewell blessing for a staff member at my church praying that whether he sees much fruit there or not that we pray he would still clothe himself in love for that community. Hope that we would do the same for our family, neighbors, workplaces, et,.

Ended in prayers for one another, including:
Sparky’s dad and wife
Infinity interview

Tags: thefarm, Infinity, Moneyball, Matthew – Running Man, Pad Thai, Squatter

Date: 2024-06-12
AO: thepatriot
Q: Boardwalk
PAX: Tea Party, Strange Brew, Hops, Flux, Anchorman, Skymiles, CableGuy, Hobbyhorse, My Space, Ice Tea, Lazlo, @groundhog, @shortrib, IcyHot FNGs: 1 IcyHot
COUNT: 15

WARMUP: SSH, AC, DQ, CP, WMH, DD, WG, CK
THE THANG:
16 stations: Overhead Press (+weight), Merkins, Curls (+weight); Burpees; Skull Crushers (+weight); Shoulder Taps; Atlas Shrug (+weight); Plank; Calf Raises (+weight); Lunges; K-bell Swings (+weight); Bonnie Blairs; Squats (+weight); Toy Soldiers; WW3s (+weight); and V-ups.
3 Rounds: 10 reps each station + lap; 10 reps each station + lap; 5 reps each station + lap MARY: CP; DD; CK
ANNOUNCEMENTS: Watch Slack for announcements
COT: Q reflected on his appreciation and thanks for the F3 family and experience, particularly during more challenging times in life.

Tags: thepatriot, Tea Party, Strange Brew, Hops, Flux, Anchorman, Skymiles, CableGuy, Hobbyhorse, My Space, Ice Tea, Lazlo, @groundhog, @shortrib, IcyHot

Date: 2024-06-12
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, FIFA (F3 The Capital), Curtis Hoberman (Dos Equis), Flagpole, Promoter, Tiger Lilly, Low Key, Deflated FNGs: None
COUNT: 8

WARMUP: SSH 25x IC
Imperial Walker 25x IC
Windmill 15x IC
Mountain Climbers 15x IC
5 burpees for every core principle of F3 not known:
• Free of Charge
• Open to all Men
• Held Outdoors
• Peer Led – Only one the Pax failed to
Get
• Ends with COT

THE THANG: Mosy around the court between each round.

Round 1 (warm up/no coupons)
S1 – 5 burpees
S2 – 10 squats
S3 – 10 merkins
S4 – 5 star jumps

Round 2 & 3 – coupon work
S1 – 15 blockees
S2 – 30 goblet squats
S3 – 30 derkins
S4 – 15 thrusters

Round 4 & 5 – no coupon, try to pick up speed but maintain good form S1 – 15 burpees
S2 – 30 squats
S3 – 30 merkins
S4 – 15 star jumps

MARY: Yes we did some
ANNOUNCEMENTS: None
COT: Balance family and work life.

Tags: potomac-rising, Baguette, FIFA (F3 The Capital), Curtis Hoberman (Dos Equis), Flagpole, Promoter, Tiger Lilly, Low Key, Deflated