Author: f3nano

Date: 2024-05-24
AO: sparta
Q: Pop Fly
PAX: Rambler, Blue Steel, Re-Du, Ashe, Peanuts, Dunder, Mounthe, Crop Duster, Hoolihan, K-Pop, Megatron, NOAA, Lightyear FNGs: None
COUNT: 14
WARMUP: It was a traditional warm up. Peanuts was on time and fired up.

THE THANG: Competition!
Game 1: 3 teams.
– The team had to complete the following exercises – cumulatively – in order to win. – One person is always running
– 25 Burpees, 50 Hand-Release Merkins, 75 Heaven to Hells (with block), 100 BBS (with block). – Winning team calls the exercise.

Game 2: 3 Teams – Bear Crawl Coupon Drag Race
– Pax line up on the goal line in The Plank
– 1st pax bear crawls with coupon to 10 yard line
– Once there, 2nd pax bear crawls to the 10, grabs the coupon and drags it to the 20 yard line. – All non bear crawling pax are holding the plank
– Next pax bear crawls to the 20, grabs coupon and drags it to the 30 yard line
– This leap frog continues until the coupon and all pax cross the opposite goal line
– Pax cannot start bear crawling until the pax with the coupon reaches the appropriate yard line

Admittedly, a few pax (all on one team) had trouble with this last bullet. It could have been the Explainer. But with the other 2 teams (65% of the PAX) not doing it wrong , we all agreed it was either (a) the Listener, or (b) a slightly overly-competitive desire to win

Game 3: Murder Bunny and Lunge Walk Race
– same as above, just substitute murder bunny for bear crawl dragging the coupon / and substitute lunge walking for bear crawling

Game 4: Murder Bunny Race to the 50 yd line. K-Pop won. Megatron came in 2nd. The rest of us gave up.

Game 5: 7 rounds of Rock, Paper, Scissors. Winner called the exercise. Turns that that some are much better than others at this game.

MARY: Calf raises with the block.

ANNOUNCEMENTS: Mounthe’s wife is crushing her cancer treatment. She’s in our thoughts – Bone-a-thon
– Murph
– Convergence (1 June)
– Dad’s Camp (10-12 June)
– Farewell (17 June) at Rambler’s House

COT: Boredom and malaise can set in. You get bored. You become apathetic. You don’t care. You get in a rut. The darkness can set it. This happens/happened to me. What do you do? How do you pull yourself out of it? Can you keep grinding? Maybe. Everyone has this in them. Everyone handles it differently. Reach out. Say hi. Smile. It means more than you think.

Tags: sparta, Rambler, Blue Steel, Re-Du, Ashe, Peanuts, Dunder, Mounthe, Crop Duster, Hoolihan, K-Pop, Megatron, NOAA, Lightyear

Date: 2024-05-24
AO: horizon-ao
Q: Legacy
PAX: Attache’, Brown Bag, 3 mile, bogey, Hightower, Sparky, Poe, sticks, Jag, Disco FNGs: None
COUNT: 11
WARMUP: SSH, Imp Walk, Hilly B, Little Bitty Arm Circles, Cherry Pickers, Phelps, Willy Mayes Hayes, Downward Dog, WGS, Kobra Kai, Fellowship Lap
THE THANG: Alarm Clocks, x5, No Hands Get Ups x 10, Bird Baths, x10 each side, run to stands, two groups, one group Bulgarian Split Squats, 5x L 5x R, while other group does merkins, then switch (three times total). Then, the “Gas Station Ready” workout–PAX do this sequence (shadow boxing style): Right Elbow Strike, Left Elbow Strike, Burpee, Right Knee Strike, Left Knee Strike, Repeat. This is done while a PAX timer runs from midfield to the 18 yard box and does 5 Nolan Ryans each side (midway through we replaced the elbow strikes and knee strikes with a standard Jab, Jab, Cross). We went through each PAX for this. Then: we broke into 2 teams and played Footski Ball. Footski Ball is like ultimate frisbee, with a Rugby Ball, but–to score you must also shoot the ball into a bucket. One burpee when ball hits ground, scoring team also calls a set of its choice after score. One team was slightly dominant, final score 2-0, but it was a good match

MARY: N/A
ANNOUNCEMENTS: BONEATHON, MURPH, CONVERGENCE (please see channels), Longest Day workout on 6/8 at OneLife Fitness in Ballston
COT: Shout out to Popeye He is the Real F3 Deal. F3 is so many things to YHC and one I didn’t see coming is the chance to collaborate with our younger generation. Popeye is locking down ignite, and is an awesome site Q. SYITG!

Tags: horizon-ao, Attache’, Brown Bag, 3 mile, bogey, Hightower, Sparky, Poe, sticks, Jag, Disco

Date: 2024-05-23
AO: olympus
Q: Peanuts
PAX: Blue Steel, Crop Duster, NOAA, Rambler, Obadiah, Poe, K-Pop, Monk, Rollingstone FNGs: None
COUNT: 10

WARMUP: SSH; WMH; DB; merkins; run a lap; DD; WGS; and some others
THE THANG: select Pax failed to follow the packing list so we had to go with plan B: DORA – 150 curls; 200 MHs; 250 chest press; 300 OH Press; 350 calf raises. Partner B runs the field. We took a break to cuddle and sample some FKs and PPs MARY: LBCs, HDs
ANNOUNCEMENTS: too many to name
COT: some days you feel good, other days you don’t. Rambler is feeling good.

Tags: olympus, Blue Steel, Crop Duster, NOAA, Rambler, Obadiah, Poe, K-Pop, Monk, Rollingstone

Date: 2024-05-23
AO: freestate
Q: Gherkin
PAX: Deagle, Pigeon, Dungeon Master, Bachelor, FIFA (F3 The Capital), Horshack FNGs: None
COUNT: 8
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Break into 2 teams
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) 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.
• Repeat 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 to end of parking lot while losing team(s) does burpees
• Q announces 2 exercises for the following round and the winning team picks which one it wants to do with the other team(s) doing the other exercise Exercises:
Round 1 – Squats (both teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – American Hammer / J-LOs
Round 4 – Suicides to Throw Line / High Knees
Round 5 – Hand Release Merkins / Shoulder Tap Merkins
Round 6 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 7 – Bobby Hurleys / Squat Thrusts
Round 8 – Freddy Mercurys (IC) / Toy Soldiers (IC)

MARY
LBCs, Flutter Kick

ANNOUNCEMENTS
• Convergence is Saturday June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne – Thirsty Thursday tonight
– Road cleanup Saturday June 8.

COT
• YHC’s birthday was this week. At 53, the probability is very high that more birthdays are behind then are ahead.
• in reflecting on all that I am grateful for, F3 is a big part of that. It’s great getting to know all of you and appreciate all of you.

Tags: freestate, Deagle, Pigeon, Dungeon Master, Bachelor, FIFA (F3 The Capital), Horshack

Date: 2024-05-23
AO: edge_of_reason
Q: Quip
PAX: Bottlecap, Atlas (F3 Arkansas), Smoke Signal (F3 Indianapolis) FNGs: None
COUNT: 4
WEATHER:
72° and a little muggy

WARMUP:
20cc ssh
20cc Im walkers
20cc mtclimbers
Stretches OYO
5cc bend and reach

THE THANG:
11s: sprints in between karaoke back
Start with 1 Aussie merkin and 10 high jumps

EMOM – 1min exercise for the rep count and rest for the rest of the minute, go till failure and take the next round to rest move to next exercise (A total of 10 sets of the following): Burpees 10 +2 each round
Big boy sit ups 10 +2 each round
Merkins 10 +2 each round
LBCs 10 +2 each round

MARY:
10cc pickle pointers
10cc Am hams
10cc saw blades
10cc hello dollies

COT:
Atlas’ starting new job and prayers for new home soon in the DMV Quip looking into new job opportunities
Smoke signal safety with travel back to Indianapolis and for time here Bottlecap good time with family over Memorial Day.
Those who’ve lost service members

Tags: edge_of_reason, Bottlecap, Atlas (F3 Arkansas), Smoke Signal (F3 Indianapolis)