Author: f3nano

Date: 2024-05-23
AO: thehighlands
Q: Booking
PAX: Hard Knox, Hobbyhorse, Toolbox, Tour Guide
FNGs: None
COUNT: 5

WARMUP: SSH, Imperial Walkers, Cherrypickers, Michael Phelps, WM Hayes, Down Dog, worlds greatest stretch, kobra Kai THE THANG: jog around pentagon city stopping as follows:
Stop 1
10 burpees
20 merkins
30 big bois
20 dips
10 step ups

Stop 2
10 mountain climbers
20 shoulder taps
30 copperhead squats
20 shoulder taps
10 mountain climbers

Pick up coupons
Group 1 bear crawl to mid field/ jog back
Group 2 oh press/ curls
Switch

Group 1 lunge walk to mid field/ jog back
Group 2 low rows/ around the worlds
Switch

Group 1 run to end zone/ reverse run back
Group 2 chest press
Switch

Group 1 karaoke to end zone and back
Group 2 coupon squats
Switch

Group 1 run to end zone / run back
Group 2 leg lifts over coupon
Switch

MARY: LBC flutter kicks toy soldiers dirt dog donkey kicks
ANNOUNCEMENTS: see slack
COT: sometimes you have the be the arbitrator between your kids and spouse. Practice the art of diplomacy

Tags: thehighlands, Hard Knox, Hobbyhorse, Toolbox, Tour Guide

Date: 2024-05-22
AO: thefarm
Q: Sparky
PAX: Squatter, Moneyball, Matthew – Running Man, Trolley
FNGs: None
COUNT: 5

WARMUP: ssh, beet pickers, wmh, arm circles, neck rolls, down dog, cobra kai THE THANG:
We used the playground as a way to do the beatdown
Bench- squats
Step- derkins
Bench- step ups
Gym- up the stairs, down the pole (Q did once and almost blew our his left knee) Swings- Australian merkins- pull ups
Stool- lbcs with crossing arms
Mushrooms- wide arm merkins

One PAX ran a course while the others did a station. Upon return, we rotated and next pax ran

MARY: penguin crunches, roszlitas, flutter kicks

ANNOUNCEMENTS: Running Man has Q Friday, ruck on Saturday
COT:
“Good people are good because they’ve come to wisdom through failure” Saint Ignatius

We learn through mistakes. Above that, we can learn through others mistakes. We need to ask others about where they failed in order for us to improve. We should also share our failures with others to help them.

Tags: thefarm, Squatter, Moneyball, Matthew – Running Man, Trolley

Date: 2024-05-22
AO: compound
Q: Doodles
PAX: Popeyes, Hightower, Yardbird, Obadiah, Poe, Roddick, citrus, Bigbird, Cactus FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, down dog, kobra kia, imperial walkers, cherry twists, WGS, mosey lap THE THANG: Ricky bobby to the underground. 5 sets of the following 5-10 pull ups oyo
20 merkins
30 air squats

Ricky Bobby back to the field for ultimate frisbee.
MARY: in the ultimate – LBCs, WW2s,
ANNOUNCEMENTS: murph, convergence, dad camp
COT: Stay positive in when faced with negativity all around you. Good things will come as you make lemonade out of lemons.

Tags: compound, Popeyes, Hightower, Yardbird, Obadiah, Poe, Roddick, citrus, Bigbird, Cactus

Date: 2024-05-22
AO: thepatriot
Q: Gherkin
PAX: AI, Coconuts, Wedding Singer, CableGuy, Strange Brew, Maguire, Ice Tea, Booking, Hops, Skymiles FNGs: None
COUNT: 11
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Broke into 3 teams
• The throw line was 10 yards from the exercise line and the boards were about 7 yards from the throw line. • PAX take turns throwing while the others exercise
• The 1st PAX from each team travels (changes per set) from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags and runs back to their team and next thrower goes.
• 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) • Traveling includes: Murder Bunnies, and bear crawl
Winner and Loser Consequences:
• The winning team sprints the length of field and back while losing team(s) does burpees
• The winning team blindly selects 2 exercises from the box for the next round and keeps one and gives the other to the other team(s) – spoiler alert, they were all different types of burpees

MARY
LBCs, side plank leg lifts, other stuff

ANNOUNCEMENTS
The usual – Boneathon Sunday, Murph Monday, Convergance the following Saturday.

COT

• We all know that physically, we get out of a beatdown what we put into it. That’s true of the Fellowship aspect of F3 too. So YHC encourages you to put a little more into the fellowship and visit some other AOs. There are great men at each AO who will be happy to have you visit and you’ll be glad you did it.

Tags: thepatriot, AI, Coconuts, Wedding Singer, CableGuy, Strange Brew, Maguire, Ice Tea, Booking, Hops, Skymiles

Date: 2024-05-22
AO: f3thecapital-news
Q: Magoo
PAX: vplaxico, SPINAL TAP, 3 mile, sticks, Lazlo, Disco, Brown Bag, Sparky, Bellhop, Classified, Mr Haand, Purple Rain, Fish Fry, Boomerang, Stapler FNGs: 2 Boomerang, Stapler
COUNT: 16
WARMUP: SSH, WMH, Hands-up squats, Heel-touch squats, washing machine, walk-out merkins, imperial walker, hillbilly
THE THANG: Tabata-style, 30 sec on 15 sec off. Two Pax per block. One on block, one locomotes to/from the 18. Switch each cycle. MARY: Can-opener Tabata round.
ANNOUNCEMENTS: Many.
COT: Be her night in shining armor. Do the annoying, seemingly points things without sarcasm or complaint. It means more to her than a clean sink or having the desert forks separated from the dinner forks. You got this.

Tags: f3thecapital-news, vplaxico, SPINAL TAP, 3 mile, sticks, Lazlo, Disco, Brown Bag, Sparky, Bellhop, Classified, Mr Haand, Purple Rain, Fish Fry, Boomerang, Stapler