Author: f3nano

Date: 2024-04-23
AO: atlantis
Q: Hammerhead
PAX: Infinity, Deflator
FNGs: None
COUNT: 3
WARMUP:
THE THANG: “Returning to our Neglected Core”
16 exercises:
(30 secs on 10 secs off)
–with elevated legs–
–and using Rocks for Dumbbells–

Alternating DB Should Press
Alternating DB T-Clap Raises
Crunch Hold
Scissor Kics w/DB straight-arm hold
Skull Crushers (triceps)
Pike Hold
Leg & Arm Raises
Flutters with Hand Claps
Chest Press
Flyes
Hollow Body Situps
Rump Raises
Flutters with Dumbbells
*Recumbent Hands to Knees
*Rope Climbs
*Ins & Outs
*saved for Mary at village Green

Mosey back to boardwalk
Big Rock Bench Press x 55
Big Rock Curls x 25

MARY: Recumbent Hands to Knees
Rope Climbs
Ins & Outs
ANNOUNCEMENTS: Bone-a-Thon 26 May …see message on atlantis from Nano

COT: The Parable of the Sower, the Seeds and the Tares (taken from the Gospel not the 80s fiction novel) SEEDS nevertheless “take root” among Weeds…like our Faith Other important takeaways from this beautiful portait–
1. Be present and engaged with the world (landscape is always changing)
2. Be tolerant (is not our job to root out evil) but also be steadfast in your faith and principles (amid the weeds)
3. Be ready for the harvest (ply your skills…do not forget to stay sharp…do not neglect your own value that you bring to the world)

Tags: atlantis, Infinity, Deflator

Date: 2024-04-23
AO: thegeneral
Q: bogey
PAX: Booking, Ice Tea, Jenner, Spud, sticks, Toolbox
FNGs: None
COUNT: 7

WARMUP:
SSH, IWs, HBs, MPs, Moroccan Nightclubs, Cherry Pickers, WMH, DownDog, WGS, KobraKai

THE THANG:
Perform various movements, some in partnered tick tock fashion. Hold hi plank or Al Gore upon finish to wait for rest of group.

Line up on the goal line:
100-yd “sprint” to opposite goal line. 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. 80-yd karaoke return. 70-yd butt kickers. 54 shoulder taps IC tick tock. Return.
60-yd high knees. 54 flutter kicks IC. Return.
54-yd bear crawl. 54 calf raises. Return.
40-yd mosey. 54 squats tick tock. Return.
30-yd back pedal. 54 merkins tick tock. Return.
20-yd broad jump. 54 Mtn climbers IC tick tock. Return.
10-yd crawlbear. 54 burpees in ring of fire style. Return.

Lt. Get Ups to the 30-yd line. Mosey return.

MARY:
BAT WINGS (holding arms up until Recover)
20x IC LBACs forward, 1x 10-ct
20x IC LBACs reverse, 2x 10-ct
20x IC seal claps, 3x 10-ct
20x IC overhead claps, 4x 10-ct
Recover – Big R

ANNOUNCEMENTS:
Convergence June 1st, Bone-a-thon May 26, The Murph May 27, Murph prep at GMU’s nice racks.

COT: YHC reflected on the meaning and purpose of F3 counting, which is to, among other things, give PAX consistency between AOs and regions, and to assure expectations on how the reps will work. Today’s workout included some partnered tick tock exercises IC. This was a mental challenge for YHC to keep count and to keep track of which partner was doing the exercise and/or counting. Lesson for YHC is to be more flexible with different styles of Q-ing, to do more mental gymnastics, and not become completely dependent on rigid and established habits that can prevent HIMs from acceleration and growth. In short: push into discomfort. Thank you, men!

Tags: thegeneral, Booking, Ice Tea, Jenner, Spud, sticks, Toolbox

Date: 2024-04-23
AO: freestate
Q: FIFA (F3 The Capital) , Bachelor, Pigeon, Andrew Churchill, Mark Michael, John Kluge, Mumford PAX: Bachelor, Pigeon, Mumford, Mark Michael, John Kluge, Andrew Churchill FNGs: None
COUNT: 7

WARMUP:
Round robin
15 SSH IC FIFA
15 windmills IC Brony
10 CPs IC Bachelor
10 chinooks clockwise IC Pigeon
10 chinooks counterclockwise IC Pigeon
10 pulsing lunge stretch IC Winston
10 Willie mays hays IC Shepard
(Can’t remember mumfords warm up)

THE THANG:
Round Robin
Burpicides FIFA
Bear crawl entire court, crawl bear back Bachelor
3 sets of 10 plyometric exercises Mumford
People’s Chair of Suprises Pigeon
Ascending wall stuff Winston
Squat blow out Brony
3 moseys around the court Shepard

MARY:
50 LBC SC FIFA
20 scissors IC Brony
15 dying cockroaches IC Shepard
15 Portugese Hammer IC Mumford
15 reverse crunches IC bachelor
10 twinkle toe pickle pointers IC Pigeon
Beast mode plank routine IC Winston

ANNOUNCEMENTS:
Road cleanup is this Saturday

COT:

Tags: freestate, Bachelor, Pigeon, Mumford, Mark Michael, John Kluge, Andrew Churchill

Date: 2024-04-22
AO: softballs
Q: SAAS
PAX: Old Bay, Gherkin, 3 mile, Lazlo, Hobbyhorse, Legacy, Defiance, Boardwalk FNGs: None
COUNT: 9
WARMUP: tossing around, batting practice, wondering if we’d get 10 players
THE THANG: doubleheader, lost the first game but scored 7 funs (!!), lost the second game many-to-a-few ANNOUNCEMENTS: next game Monday 4/29, 830 @ Gunston
COT: just the creaking of the PAX’ joints and cleats limping along the sidewalk :slightly_smiling_face:

Tags: softballs, Old Bay, Gherkin, 3 mile, Lazlo, Hobbyhorse, Legacy, Defiance, Boardwalk

Date: 2024-04-23
AO: delphi
Q: Pop Fly
PAX: Nano, Blue Steel, Crop Duster, Monte Karlo, K-Pop, Juneau, Mounthe, Peanuts, Megatron, Candles FNGs: None
COUNT: 11
WARMUP: SSHs, Squats, Merkins, Lunges, WMHs, WGS

THE THANG:
Pax broke into 2 teams.
The Work:
– 50 Hand Release Merkins
– 100 OH Press with block
– 150 Squats with block
– 200 Situps with block
– 250 Side Straddle Hops
– 300 Calf Raises

When the EMOM timer went off, all pax had to do 2 Burpees…. Except 1 teammate who had to run to the 50yd line and back

When one team member hit the final rep, all Pax were allowed to move onto the next exercise. This was an individual challenge done as a team. Your reps are your reps and it’s not cumulative as a group.

The Pax made it to 30 rounds before time was called.

MARY: Done during the Thang

ANNOUNCEMENTS: Convergence on 1 June

COT: The Q reminded the group, that we all have mastered the art of the free work outs. That’s the 1st F. It’s time to do the part where we give back to the group. These are the 2nd and 3rd F events. These are the things that allow us to grow as an organization.

Tags: delphi, Nano, Blue Steel, Crop Duster, Monte Karlo, K-Pop, Juneau, Mounthe, Peanuts, Megatron, Candles