Author: f3nano

Date: 2024-05-16
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Bachelor, Pigeon, Deagle
FNGs: None
COUNT: 4

WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 swinging billies IC
10 windmills IC
10 cherry pickers IC

THE THANG:
100’s – cumulatively accrue 100 of each exercise (4 pax posted so 25 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ
Curls OMQ

In between each exercise one pax chooses their bball shot (high risk, high reward):

3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 2 suicides

Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 suicide

Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ

ANNOUNCEMENTS:
Convergence June 1
Possibly breaking up the region into smaller regions. MD would be it’s own Lots of other CSAUP event coming up soon

COT:

Tags: freestate, Bachelor, Pigeon, Deagle

Date: 2024-05-16
AO: thehighlands
Q: Gherkin
PAX: Hard Knox, Obadiah, Spud, Toolbox, AI
FNGs: 1 AI
COUNT: 9
WARMUP
SSH, arm circles, IWs, Hillbillies, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Break into 3 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 travels (via 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 all PAX have gone. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) Scoring:
• Each team’s score is their cornhole score PLUS their Exercise Score (Exercise Score = avg # of reps each team completed) Winners and Losers Rewards:
• The winning team sprints width of parking lot and back while losing team(s) does burpees
• Q will announce 2 exercises for the following round and the winning team picks which one it wants to do with the other team doing the other exercise Exercises:
Round 1 – Squats (both teams)
Round 2 – suicides / high knees
Round 3 – hand release merkins / shoulder tap merkins
Round 4 – Bobby Hurley / Squat Thrusts
Round 5 – Freddy mercurys / toy soldiers
Round 6 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin)
MARY
LBCs, American Hammer, Flutter Kick

ANNOUNCEMENTS
• Sign up for Boneathon – to run or to support
• The Murph Challenge is on Memorial Day
• Convergence is Saturday June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.

COT
• This workout included a lot of math on purpose
• F3 is Fitness, Faith and Fellowship
• Physical Fitness is a huge part of F3, but fitness is more than physical. We need to stay mentally fit as well, so don’t forget about mental fitness. • Do stuff that keeps your mind sharp – your desk job probably doesn’t cut it.
• Find something that challenges your mind that you like – crossword puzzles, learning a language, or just doing some math.

Tags: thehighlands, Hard Knox, Obadiah, Spud, Toolbox, AI

Date: 2024-05-15
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Yogi
FNGs: None
COUNT: 4
WARMUP:
20 SSHs IC
20 Michael Phelps IC
14 Willy Mays Hayes IC
Downward Dog to Cobra Kai
Mosey

THE THANG:
20 Merkins
20x Reverse Lunges (Each Leg)
20 Mountain Climbers IC
20 Rockettes IC

Bear Crawl

At the bleachers:
12 Derkins
20 Dips
20x 2 Step Ups (Each leg)
12 Erkins

Mosey

On the field:
30 Squats
20 Peter Parkers IC
20x Forward Lunges (Each leg)
30 Calf raises

Bear Crawl

Repeat sets 1 and 2

MARY:
– 12 Freddy Mercury IC
– 12 Flutter Kicks IC
– 20 LBCs (Little Baby Crunches) IC
– 20 Glute Bridges
– Bear Hold 60s
ANNOUNCEMENTS:
The Murph: https://themurphchallenge.com/pages/about-the-event Convergence June 1
Dads Camp July 7-9
Friday Q: Firehead
Squatter has the flag
Saturday 7AM Ruck

COT:
I like to say that I will be perpetually a work in progress. One of those big life lessons I learned a few years ago and it was to embrace those feelings that don’t feel good like sadness and longing. I used to try to escape sadness and pain, and while I am not yet perfect at it, I have gotten much better.

I remember a time I was on business travel sitting in a hotel room and getting a sudden and overwhelming feeling of sadness. Instead of avoiding it, I went with it and immediately started thinking about my family and how much I missed them and reminded myself why I miss them and those thoughts completely changed the experience for me into a positive one.

Tags: thefarm, Infinity, Matthew – Running Man, Yogi

Date: 2024-05-15
AO: compound
Q: Hightower
PAX: Yardbird, Yard Sale, Doodles, citrus, Popeyes, Roddick, DR PAX Dez Nuts FNGs: None
COUNT: 8

WARMUP:
6 count Modifers, then stretching, followed by fellowship jog up and around parking garage

THE THANG:
Series of 11’s. Start bottom of garage 10 burpees, jog to top, 1 SSH in cadence. Rinse & repeat: reducing burpees by 1 and increasing SSH by 1, total reps is 11 per round.

MARY:
50 count LBC’s

ANNOUNCEMENTS:
Boneathon
Murph Challenge
Anniversary Convergence
Dads Camp

COT:
F3 termed the phase 43’. First it was determined that was avg age of PAX when started. Looks like that’s close to avg for our group posting today. That’s not always the case in our region. Seems like we’ve got several AO’s the avg age much higher? Encourage each of us to go out and EH those Sad Clowns that need F3 in their lives. That will help us continue to grow.

Tags: compound, Yardbird, Yard Sale, Doodles, citrus, Popeyes, Roddick, DR PAX Dez Nuts

Date: 2024-05-15
AO: theaerie
Q: Rocketman
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:

SSH
Imperial Walkers
Dive Bombers
Copperhead squats
Mosey out into the rain around the school.

THE THANG:

Partner up for a DORA but with specific exercises and counts: The duo performs exercises and reps as follows, one at a time while the other PAX run back and forth on the field.

– 50 – Burpees
– 100 – Overhead Claps
– ~~150~~ 75 – Merkins
– ~~200~~ 20 – Big Boy Sit-ups
– ~~250~~ 20 – Squats.

Both pax worked the beat down together, making those Burpees EPIC.

ANNOUNCEMENTS:

– May 27: MURPH
– June 1: Convergence
– June 7-9: Dad’s Camp

COT:

[7] Two things I ask of you; deny them not to me before I die: [8] Remove far from me falsehood and lying; give me neither poverty nor riches; feed me with the food that is needful for me, [9] lest I be full and deny you and say, “Who is the Lord?” or lest I be poor and steal and profane the name of my God.

Proverbs 30:7-9 ESV‬

https://bible.com/bible/59/pro.30.7-9.ESV

Tags: theaerie, Stewie