Author: f3nano

Date: 2024-04-20
AO: olympus
Q: El Niño
PAX: Nano, Hightower, Monk, Yard Sale, Ba Da Boom, Pop Fly, Popeyes, Peanuts, slider, Slapshot FNGs: None
COUNT: 11
WARMUP: Donuts
THE THANG: Picking up trash
MARY: dropping off trash
ANNOUNCEMENTS: Three more years of Road cleanup
COT:

Tags: olympus, Nano, Hightower, Monk, Yard Sale, Ba Da Boom, Pop Fly, Popeyes, Peanuts, slider, Slapshot

Date: 2024-04-20
AO: thefarm
Q: Infinity
PAX: Sparky, Pad Thai, Firehead
FNGs: None
COUNT: 4

WARMUP: Slow Butt Kickers, Slow High Knees, Michael Phelps, and LBACs

THE THANG: Rucked 3.5 miles around neighborhood taking turns carrying a 4-inch x 5-ft slosh pipe. We also stopped two times to do some exercises, including rucksack swings, shoulder press, ruck drags, Derkins, copperhead squats, and flutter kicks.

ANNOUNCEMENTS: Adopt-a-Road Cleanup event will be next Saturday, 4/27, at 0730. Hope to see you there! Firehead has Q Monday and IKEA has Q Wednesday.

COT: The Q shared recent insights from the book “Start with Why” by Simon Sinek. Specifically, we should be clear about our why—our reason for doing what we do, and articulate that to others we want to invite along our journey.

For example, during a prior ruck we discussed why each of us stays with F3. The next time you invite someone to join F3, try starting with sharing your “why” rather than simply saying it’s a men’s bootcamp workout group. For me, I love leading and teaching others how to be fit. I also get a better workout when others are with me.

Dr. King’s I Have a Dream Speech is one of the most blatant examples of a man expressing his “why,” rather than a “what” or a “how” (e.g., a 12-point plan for getting equal rights in the US), and it compelled such a following and support that the Equal Rights Movement resulted in real change in our society.

So, in all aspects of life, whenever we face people or situations where we want to influence them, try starting with “why” and see where it takes you.

Tags: thefarm, Sparky, Pad Thai, Firehead

Date: 2024-04-20
AO: thesandlot
Q: Hobbyhorse
PAX: Legacy, Lazlo, Boardwalk, Park Place, Topspin, Beagle
FNGs: 1 Beagle
COUNT: 7
WARMUP: SSH, IW, HillB, Phelps, Windmill, Cherry, WMH, DDog
THE THANG:
One half of Pax did AMRAP pullups while the other half did Squats; rotate. Two rounds
Mosey to the hill entrance to Custis Trail. 20 Merkins followed by 5 roundtrip sprints to top of hill (first to flag then stop). Round 2 the same, except modified to 3 hill sprints. Mosey to Hayes park for rounds of stepups and dips.
Mosey back to Science Focus field for Dora of bear crawl and 100 squats. Then bear crawl and 100 LBC MARY: AmHammer; heel taps; flutter; donkey; dog
ANNOUNCEMENTS: Murph; Bone
COT: We’re always imprinting memories on our loved ones around us. Some of them will stick.

Tags: thesandlot, Legacy, Lazlo, Boardwalk, Park Place, Topspin, Beagle

Date: 2024-04-19
AO: sparta
Q: K-Pop
PAX: Megatron, Nano, Monk, Peanuts, Flapjack, Dunder, Hoolihan, Hightower, NOAA FNGs: None
COUNT: 10
WARMUP: Mosey, ssh, mericans, squats, worlds greatest
THE THANG: 3 Rounds
Round 1 (3×10 each)
Mericans
Rows
Diamond Pushups
Calf Raises
400 yard run
Round 2 (3×10 each)
Squats
Alternating Lunge
Flutter Kicks
Calf Raises
400 yard run
Round 3 (3×10 each)
Overhead Press
Curls
Man Makers
Ground Hog Squats
400 Yard Run
MARY: 5 reps of an excercise from each pax
ANNOUNCEMENTS: Covergence, Road Clean Up, Dads Camp, Murph, Bonathon
COT: Your priorities are reflected where you spend your time and money…reflect and adjust as necessary

Tags: sparta, Megatron, Nano, Monk, Peanuts, Flapjack, Dunder, Hoolihan, Hightower, NOAA

Date: 2024-04-19
AO: thepatriot
Q: Legacy
PAX: Skymiles, Smokey, Overthrow, Strange Brew, Bone, Boardwalk, Flipper, Fish Fry, Lazlo, Shake ‘N’ Bake, Popeye, Ice Tea, CableGuy, bogey, My Space, Booking, Fitz-Hume, Short Rib, 2 percent, Hobbyhorse FNGs: None
COUNT: 21
WARMUP: SSH, Imp Walker, Hill Billy, Little Bitty Arm Circles (forward and reverse), Cherry Pickers, Michael Phelps, Willy Mays Hayes, Downward Dog, WgS
THE THANG: Line coupons up on the sideline then a 30-minute AMRAP consisting of this large circuit: Side A, 1 Kraken Burpee, 9 Freddy Mercuries (IC), 8 Merkins, 4 Bonnie Blairs (4 count), then run to far sideline and back, then Side B: 1 Blockee, 9 coupon flutters (IC), 8 overhead press, 4 coupon lunges (with both one L and one R constituting one rep), then a LAP around the track, repeat AMRAP for 30 minutes MARY: Got some in above
ANNOUNCEMENTS: BONEATHON 5/26 starting/finishing at the running store in FC. MURPH 5/27 out at GMU. CONVERGENCE is JUNE 1 at 0700 on ROOSEVELT ISLAND
COT: The lyrics to “Glory Days” are depressing: people living in the past. Don’t dwell on either your past success or past failures. Don’t let past failure define you. Don’t let past success confine you. Don’t re-live your Glory Days—come out here with us and make more! SYITG!

Tags: thepatriot, Skymiles, Smokey, Overthrow, Strange Brew, Bone, Boardwalk, Flipper, Fish Fry, Lazlo, Shake ‘N’ Bake, Popeye, Ice Tea, CableGuy, bogey, My Space, Booking, Fitz-Hume, Short Rib, 2 percent, Hobbyhorse