Author: f3nano

Date: 2024-05-13
AO: hamilton
Q: Gherkin
PAX: Defiance, Jag, Legacy, Popeye, Lasorda
FNGs: 1 Lasorda
COUNT: 9
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 travels (bear crawls) from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags and runs back to their team and hands off to the next thrower.
• 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) 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 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)

MARY
LBCs, Flutter Kick

ANNOUNCEMENTS
Boneathon, The Murph, convergence, Dads camp

COT
• This workout included math on purpose
• Fitness is a huge part of F3, but fitness is more than physical. We need to stay mentally sharp as well, so don’t forget about mental fitness.
• Do stuff that keeps your mind sharp – puzzles, learn a language, even math, cause the mind doesn’t stay sharp on its own as we age.

Tags: hamilton, Defiance, Jag, Legacy, Popeye, Lasorda

Date: 2024-05-13
AO: f3thecapital-news
Q: Booking
PAX: Bone, Wedding Singer, citrus, SAAS, Shake ‘N’ Bake, Short Rib, bogey, CableGuy, Hobbyhorse, Pilsbury, Hops FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Cherry pickers, Michael Phelps, Down Dog, Worlds Greatest Stretch, Kobra Kai THE THANG:
Started with 4 corners:
10 mountain climbers—mosey to next corner
10 mountain climbers/ 20 merkins—moesy to next corner
10 mountain climbers/ 20 merkins/ 30 big bois–mosey to next corner 10 mountain climbers/ 20 merkins/ 30 big bois/ 40 squats

Mosey to parking lot- Lt Dan’s from cross walk to cross walk

Mosey to amphitheater
20 dips/ 20 step ups (2 rounds of each)

Mosey to baskeball court- line up on sideline (2 rounds of each) 10 merkins–bear crawl to sideline 10 copperhead squats- bear crawl back 10 merkins–lunge walk to side 10 copperhead squats-lunge walk back

Mosey to field- line up on goal line
20 plank jacks–backwards jog to opposite goal line 20 shoulder taps–sprint back to start

20 calf raises–backwards jog to opposite goal line 20 Freddy mercuries—sprint back to start

20 air presses–backward jog to opposite goal line 20 WWI sit-ups—sprint back to goal line

600 total yards of backwards jog/ sprint

MARY: LBC/ Flutter Kicks/ Dirty Dog/ Donkey Kicks/ Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon/ Murph/ Convergence all coming up in the next few weeks!
COT: Creating balance in life is a like a 3-legged stool- each pillar needs to be in equal balance for the stool to properly function. Consider what your 3 pillars are in life to create that balance. Family/ Work/ Personal Care In health: Exercise/ Diet/ Rest Look to create the balance that works for you don’t just seek it out…proactively create it!

Tags: f3thecapital-news, Bone, Wedding Singer, citrus, SAAS, Shake ‘N’ Bake, Short Rib, bogey, CableGuy, Hobbyhorse, Pilsbury, Hops

Date: 2024-05-12
AO: mother-ruck-ing
Q: Strange Brew
PAX: Strange Brew
FNGs: None
COUNT: 1

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Strange Brew

Date: 2024-05-11
AO: thefarm
Q: Sparky
PAX: Squatter, Firehead, Pad Thai
FNGs: None
COUNT: 4

WARMUP: ruck
THE THANG: 3.2 tuck
MARY:
ANNOUNCEMENTS:
COT: Pad Thai shared his challenges and triumph of the overnight ruck through Richmond. He said it was the hardest thing he’s ever done physically or mentally.

Tags: thefarm, Squatter, Firehead, Pad Thai

Date: 2024-05-11
AO: thesandlot
Q: Defiance
PAX: bogey, citrus, Gherkin, Hobbyhorse, Boardwalk, Legacy, Lazlo, My Space, Spud FNGs: None
COUNT: 10

WARMUP: The usual
THE THANG: JG workout with Pax sprinting the hills. 3.7 miles with circuits of merkins, toy soldiers, and mountain climbers in between. MARY: cancelled so we could get out of there before citrus and bogey returned ANNOUNCEMENTS: Nothing new
COT: F3 is all about you vs. you, and benchmarks help us stay on track and stay accountable. VO2 max is an important measure of cardio/heart health. If you haven’t checked it out on your Apple Watch or Garmin, do some quick research and try to improve it over the next 3 months.

Tags: thesandlot, bogey, citrus, Gherkin, Hobbyhorse, Boardwalk, Legacy, Lazlo, My Space, Spud