Author: f3nano

Date: 2024-05-29
AO: thepatriot
Q: Booking
PAX: CableGuy, 2 percent, My Space, Pilsbury, SAAS, Hops, Ice Tea, Shake ‘N’ Bake, Coconuts, Bone, Anchorman, Groundhog, Strange Brew, Spud FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Michael Phelps, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:
Line up on goal line-
Run 100 yards- 10 burpees- Run 100 yards- 10 body weight squats Run 90 yards- 9 burpees- Run 90 yards- 9 body weight squats
Continue this pattern subtracting 10 yards and 1 exercise until you get to: Run 10 yards- 1 burpee- Run 10 yards- 1 body weight squat
Total count: 55 Burpees/ 55 Squats/ 1100 yards/ .625 miles

Bear Crawl to 40- 40 calf raises- mosey back
Bear Crawl to 30- 30 Big Bois- mosey back
Bear Crawl to 20- 20 Shoulder Taps- crawl bear back
Bear Crawl to 10- 10 Mountain Climbers- crawl bear back

Lunge Walk to 20- 20 merkins
Lunge Walk to 40- 20 plank jacks
Lunge Walk to 40- 20 OH Claps
Lunge Walk to 20- 20 merkins
Lunge Walk to 20- 20 never surrenders

Mosey back to goal line- 20 WWI
MARY: LBC, Flutter Kicks, Dirty Dogs, Donkey Kicks, Toy Soldiers ANNOUNCEMENTS: Convergence 07:00 this Saturday- see channel on Slack
COT: Time away from your family’s routine in Arlington does wonders for the relationship with your kids and spouse. Get away to something simple for a few days and spend quality time together as a family.

Tags: thepatriot, CableGuy, 2 percent, My Space, Pilsbury, SAAS, Hops, Ice Tea, Shake ‘N’ Bake, Coconuts, Bone, Anchorman, Groundhog, Strange Brew, Spud

Date: 2024-05-29
AO: thefarm
Q: Squatter
PAX: Infinity, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Downward dog to cobra

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockette
M – Mountain Climbers

MARY:
– 15 Flutter Kicks IC
– 30 LBCs
– 20 Freddy Mercury IC
– 20 Penguin Crunches IC

ANNOUNCEMENTS:
– Sparky Q on Friday
– Convergence this Saturday, meet at 6:15AM at the Farm to drive to the event – Infinity Q on Monday

COT:

“Speak as if you know what you’re talking about. Listen as if you don’t.

Act as a way to find out.

Most people wait until they are certain before they act. But you will never be certain of anything until you act.”

Tags: thefarm, Infinity, Sparky_The Farm, Matthew – Running Man

Date: 2024-05-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Dubin, Flagpole, Tiger Lilly, Promoter, Low-Key, El Double FNGs: None
COUNT: 7

WARMUP:
15 SSH IC
10 windmills IC
10 squat jumps SC
10 thrusters IC
10 merkins SC

THE THANG:
20 merkins, 1 thruster
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

Run to end line and back between each set. Full black top mosey at 10,11 and after 1,20

MARY:
50 SC LBCs
15 SC little mermaids pllllllll
12 IC American hammer
15 IC dying cockroach

ANNOUNCEMENTS:
convergence Saturday. FIFA is going, hope to see some of you there.

COT:
this past weekend was Memorial Day. So Just a thank you to all current and former service members especially the ones who gave all.

Tags: potomac-rising, Dubin, Flagpole, Tiger Lilly, Promoter, Low-Key, El Double

Date: 2024-05-29
AO: compound
Q: Gherkin
PAX: citrus, Doodles, Peanuts, Popeyes, Roddick, Poe, Yardbird, @BigBird FNGs: None
COUNT: 9
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Break into 3 teams of 3
• The throw line is about 8 yards from the exercise line and the boards are about 8 yards from the throw line.
• The 1st PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags, drops them at the throw line and runs back to their team.
• Repeato until a team has scored 13 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) Winners and Losers Consequences
• The winning team sprints length of field and back while losing team(s) does burpees
• Q announced 2 exercises for the following round and the winning team picks which one it wants to do with the other teams did the other exercise Exercises:
Round 1 – Squats (all teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 4 – American Hammer (IC) / J-LOs(IC)
Round 5 – Suicides to Throw Line / High Knees (IC)
Round 6 – Hand Release Merkins / Shoulder Tap Merkins
Round 7 – Bobby Hurleys / Squat Thrusts
Round 8 – Freddy Mercurys (IC) / Toy Soldiers (IC)
Round 9 & 10 – repeat or rounds 2 & 3

MARY
LBCs, American Hammer

ANNOUNCEMENTS
• Convergence is Saturday 0700 June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.
• F3 Bible study Wednesday nights, 7:15 at my house, See iron-sharpens-iron channel

COT
• A lot of things are coming to a head for YHC that are a cause for reflection: the beginning of summer, my youngest child graduating highschool this week (and making my wife and I empty nesters), my middle child graduating college, my birthday last week.
• All of these things just remind me how quickly seasons of life change. The tendency is to look back on the “good old days.” While it’s normal to miss some things about the past, and maybe even regret things we did or didn’t do, I don’t want that to define the rest of my years.
• At the same time, many of us are really good planners. I’ve recently realized that I spend so much time planning for the future that I’m not really living in the present like I should.
• So this summer I intend to not dwell too much in the past or plan (or worry) too much about the future, but to really live in the present.

Tags: compound, citrus, Doodles, Peanuts, Popeyes, Roddick, Poe, Yardbird, @BigBird

Date: 2024-05-28
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Bluto, Deagle, Dungeon Master, Horshack, Mark Michael, Mumford, Pigeon, Winston FNGs: None
COUNT: 10

WARMUP:
• SSH x25 IC
• Swingbillies x15 IC
• Carolina Dry Docks x15 OMC
• Michael Phelps x15 IC
• Hairy Rockettes x15 IC
• Windmills x15 IC
• Cherry Pickers x15 IC

THE THANG:

Break into two groups. Group 2 is the pacer.

• SET1
◦ Group 1: Pull-ups
◦ Group 2: Forward lunges across basketball court (Group 2 = PACER – all stations keep going until lunge is finished) ◦ Group 1: Dips
◦ Group 2: Backward lunges in place x30 single count
◦ Group 1: Squats
◦ Group 2: Forward lunges in place x30 single count
◦ ALL: mosey to front of school and back

• SET2
◦ Group 1: Merkins
◦ Group 2: mosey around basketball court, karaokes on long side ◦ Group 1: Step-ups
◦ Group 2: mosey around basketball court, karaokes on long side ◦ Group 1: Carolina drydocks
◦ Group 2: mosey around basketball court, karaokes on long side ◦ ALL: mosey to front of school and back

• SET3
◦ Group 1: Merkins
◦ Group 2: Chair sit x20 IC
◦ Group 1: high knees
◦ Group 2: Chair sit x20 IC
◦ Group 1: Monkey humpers
◦ Group 2: Chair sit x15 IC
◦ ALL: mosey to front of school and back

• Burpee sets on basketball court – 5 burpees, mosey across to other line, 4 burpees, mosey back, 3 burpees, etc.

MARY:
• LBC x 20 IC
• Protractor (5-6 angles, 5 count hold each)
• X-factors x15 IC
• reverse crunches x15 IC
• American Hammers x10 IC
• Flutters x10 IC
• Scissors x10 IC
• Pigeon crunches x10 OMC
• Pigeon stretches x10 OMC

ANNOUNCEMENTS: 6th Annual Convergence, June 1, 7am start, Teddy Roosevelt Island National Park

Tags: freestate, Andrew Churchill, Bachelor, Bluto, Deagle, Dungeon Master, Horshack, Mark Michael, Mumford, Pigeon, Winston