Author: f3nano

Date: 2024-05-15
AO: horizon-ao
Q: Fish Fry
PAX: Sparky, Kodiak, Mr. Hand, Purple Rain, Disco, Undertow, 3 mile, Magoo, SPINAL TAP, sticks, Armbar FNGs: None
COUNT: 13
WARMUP: Mosey with SSHs, Michael Phelps, Root vegetable extractor, WMHs, and copper head squats thrown in

THE THANG: We did movement to get to a place on the field to execute 54 reps of exercises. The movements and exercises are below. Distance is approximate as we were using markers of the soccer field rather than a football field:

100-yd “sprint”. 54 air presses. 100-yd “sprint” back to the original goal line. 90-yd backpedal. 54 T-merkins tick tock. 90-yd backpedal to return. 80-yd karaoke facing home side. 54 LBCs. Return.
70-yd butt kickers. 54 shoulder taps IC tick tock. Return.
60-yd high knees. 54 calf raises. Return.
54-yd walking lunge. 54 flutter kicks IC . Return.
40-yd mosey. 54 squats tick tock. Return.
30-yd back pedal. 54 bonnie blairs tick tock. Return.
20-yd broad jump. 54 Mtn climbers IC tick tock. Return.
10-yd crawl bear. 54 never surrenders in ring of fire style. Return.

MARY: Reverse toy soldiers, pike ups, heels to heaven
ANNOUNCEMENTS: Boneathon, Murph, Convergence, no special Q on Friday, Dad’s camp. Check the respective channels.

COT: This year I’ve been doing a lot of work to addressing some underlying health things that I’ve had for years. That means sometimes messing with fundamental systems or things that work fairly well. The results have led to some unpredictable days and some unexpected improvements. Two lessons, 1) In my faith journey, I have seen God work in the same way to have to break a habit or character trait down in order to remake it. and 2) Especially as I get older, I have to be willing to change and adapt things, even those that work pretty well in order to be relevant and progress.

Tags: horizon-ao, Sparky, Kodiak, Mr. Hand, Purple Rain, Disco, Undertow, 3 mile, Magoo, SPINAL TAP, sticks, Armbar

Date: 2024-05-15
AO: ignite
Q: Gherkin
PAX: 2 percent, Legacy, Popeye, Kipchoge, Goldfish, Gandalf, meister, Bootlegger, Loomer FNGs: 1 Loomer
COUNT: 10
WARMUP
SSH, arm circles, IWs, Hillbillies, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Break into teams (ideally 3 to 5 PAX per team)
• 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 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 4 – American Hammer (IC) / J-LOs(IC)

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: ignite, 2 percent, Legacy, Popeye, Kipchoge, Goldfish, Gandalf, meister, Bootlegger, Loomer

Date: 2024-05-15
AO: thepatriot
Q: Defiance
PAX: Skymiles, bogey, CableGuy, Hops, Ice Tea, Lazlo, SAAS, Strange Brew, Sunshine, Wedding Singer FNGs: None
COUNT: 11

WARMUP: Running down a dream x2
THE THANG: 45/15 Tabata with coupons. 3 sets of curls, mountain climbers, bent over rows, burpees to steps ups, chest press, tricep overhead press, Squat Jacks, shoulder taps, X jumps, and thrusters, then mosey a lap. MARY: LBCs
ANNOUNCEMENTS: Boneathon, Murph, Convergence, and Dads’ camp
COT: set some simple goals. Have a plan. Stick to it. Goal doesn’t have to be to get better, it could be to simply hold the ground you’ve already gained. As we get older that’s a huge achievement!

Tags: thepatriot, Skymiles, bogey, CableGuy, Hops, Ice Tea, Lazlo, SAAS, Strange Brew, Sunshine, Wedding Singer

Date: 2024-05-13
AO: acropolis
Q: Peanuts
PAX: Hightower, Doodles
FNGs: None
COUNT: 3

WARMUP: Met up with Hightower and headed over to pull up bars. By the time we got there Doodles had woken up from his “nap” and joined us. SSH; interrupted by a call from the Jims who were at the wrong site (doodles and HT carried on in fine fashion, although not sure what we did until Doodles was doing LBACs) MPs; DD; WGS; CK
THE THANG: Run a mile followed by 5 pull-ups; 10 merkins; and 15 air squats. Rinse and repeat the 5-10-15 for a total of 50 pull-ups; 100 Merkins; and 150 air squats. Once completed WTH run another mile. MARY: nope
ANNOUNCEMENTS: Murph, boneathon, dads camp; convergence
COT: weather is nice, encourage FNGs. Stay motivated.

Tags: acropolis, Hightower, Doodles

Date: 2024-05-14
AO: delphi
Q: Doodles
PAX: Ashe, Blue Steel, Nano, Hightower, Obadiah, Rambler, NOAA, K-Pop, Peanuts, Rocket, Yard Sale FNGs: None
COUNT: 12
WARMUP: SSHs, cherry twists, arm circles, down dog, up dog, WGS, kobra kia. THE THANG:
Attempted 2 drills.
Drill #1 – Two lines of Ricky Bobby where each line passes two frisbees to each other. After each pass, pax did 3 burpees. When frisbee drops, all pax perform 10 merkins while loser pax counted the downs (and we did a lot of merkins). Attempted to do 100 yards but lack of coordination by the pax only got us to 75 yds.
Drill #2 – Shuttle run / Receiver-Defender drill – how to get open and catch a frisbee drill
1 pax is QB. 2 pax run the shuttle run and then 1 is offense and other is defense and attempt to catch the frisbee. Around 5:50 we played ultimate 6 on 6. 1 Burpee each drop.
MARY: when scores in ultimate.
ANNOUNCEMENTS: convergence, murph on memorial day, murph prep on mondays at GMU, boneathon, dads camp
COT: No “I” in Team was the theme today. This is an age old concept said in many different ways. Some call it the golden rule. Jesus called it the second greatest commandment – to love your neighbor as yourself. But we now live in an era of individualism and dwelling on the inward. But this mindset of what’s in it for me, where do I identify, what group do I associate with, I only play for the best NIL deal – these thoughts all produce negativity and will not bring satisfaction. Ancient wisdom tells us to look beyond ourselves and to see what we can do for our neighbor. A simple concept but worth unpacking.

Tags: delphi, Ashe, Blue Steel, Nano, Hightower, Obadiah, Rambler, NOAA, K-Pop, Peanuts, Rocket, Yard Sale