Author: f3nano

Date: 2024-03-22
AO: horizon-ao
Q: Yardbird
PAX: 2 percent, Disco, Gherkin, Hobbyhorse, Kodiak, Magoo, sticks, Yardbird, Flipturn, someone I don’t know FNGs: None
COUNT: 10

WARMUP: SSH, IW, DQ, WMH, slow count merkins, DD, hand clap merkins, WGS, diamond merkins
THE THANG: fellowship lap into 3 stations: Field= travel field: 3 step lunge walk into burpee all the way across//sprint back//15 count bear crawl + 5 hand release merkins to 50 + sprint//backwards run//5 star jumps + 5 plank jacks as travel//probably more running Station 2: rotate pull ups/wall sits/big boys
Station 3: alternate pistol squats at bike racks & step-ups + incline merkins or dips MARY: LBC, flutter, American hammer
ANNOUNCEMENTS: June convergence, boneathon
COT: what do you need to tell yourself (& others) today? Developing a practice of calling forth the present, almost, & not-yet in yourself.

Tags: horizon-ao, 2 percent, Disco, Gherkin, Hobbyhorse, Kodiak, Magoo, sticks, Yardbird, Flipturn, someone I don’t know

Date: 2024-03-15
AO: sparta
Q: Rambler
PAX: Doodles, Megatron, K-Pop, Goose, Iron Eagle
FNGs: None
COUNT: 6
Peanuts was down and out. Rambler took the Q.
WARMUP: SSH, CP, Downward Dog, WGS, Several Shoulder Exercises
THE THANG: Focus on Shoulders. Bear Crawls/Crawl Bears. Merkins. OH Press, WWII with Press, etc. etc. MARY: Several Core Exercises – Can’t Recall!
ANNOUNCEMENTS: Apr 6 Drinks @ Bunnyman for YardSale. Dad’s Camp Planning – Jun 1 weekend. Apr 20 cleanup event at park in Faquier County. COT: Honestly can’t recall – I said some words. Powerful. The PAX cried.

Tags: sparta, Doodles, Megatron, K-Pop, Goose, Iron Eagle

Date: 2024-03-21
AO: olympus
Q: Rambler
PAX: Crop Duster, Blue Steel, Rollingstone, Battleship, Peanuts, Nano, Hightower, YNAB, Doodles, Megatron, Pop Fly, Monk, K-Pop, Twin Star, Flapjack, Mounthe FNGs: None
COUNT: 19
WARMUP: Side Straddle Hop, The Merkin, Cherry Pickers, The Merkin, WMHs, The Merkin, DD, The Merkin WGS, The Merkin Series of Shoulder Events, The Merkin
THE THANG: All with Cindy. Don’t ever put her down – physically or emotionally. 1. Rifle Carry to 50.
2. Crawl Bear back to Goal.
3. Stop – Drop – Roll – Hop – Every 5 to 50.
4. Tri-State w. Coupon
1. Home Side – Up / Down – Merkin
2. Murder Bunny to Visitor
3. Visitor Side – Up/ Down – Hill Billy
4. Entrance Side (3x) – Down / Up – Side Straddle Hop
1. Carry Down Stairs
2. Up the Hill – Bear Crawl with Block to the Top.
3. Build a Wall – to the 50 – Bobby Blockees

MARY: LBCs, WWII Press, Dead Starfish
ANNOUNCEMENTS: Dad’s Camp – Jun 1 weekend; The Murph; Apr 6 Yard Sale Celebration; Apr 20 Park Cleanup/Support
COT: According to the US National Bureau of Economic Research – 47.2 Years of Age is the average unhappiest age. Glad that’s done.
Then I looked at other studies on ‘age’ and stumbled on this. “The Age You Peak at Everything”. The first one was:
-age 23 for life satisfaction. It also happens to be the age for female attractiveness to men. 40 – is making a nobel-prize winning discovery
48 – is ‘salary for men’
50 – arithmetic skills
51 – understanding people’s emotions
69 – life satisfaction
And there are a few more. I’m struck by these three positions so close: 47.2 – age of misery
48 – best salary
51 – understanding people’s emotions
But then 69 until the second stage of ‘life satisfaction’. What I find as I get older – and I encourage for you – continue to work on your self-awareness – what do you need to work on. Being patient? Listening? Slowing Down? Toning down the anxiety and stress? Engaging more with your family, friends and community? Finding pleasure in the small pleasures in life? These ‘average ages’ provide perspective. Reflection points. Maybe I haven’t fully hit the ‘age of misery’ – but I will be more prepared to face it or address or help others get through it by being here – being present – being engaged with this community. And to that point – thank you all for being out here and engaging and sharing your time with me. I look forward to the year ahead.

Tags: olympus, Crop Duster, Blue Steel, Rollingstone, Battleship, Peanuts, Nano, Hightower, YNAB, Doodles, Megatron, Pop Fly, Monk, K-Pop, Twin Star, Flapjack, Mounthe

Date: 2024-03-22
AO: thepatriot
Q: bogey
PAX: Lazlo, Strange Brew, citrus, Legacy, Ice Tea, Boardwalk, CableGuy, Shake ‘N’ Bake, Short Rib, Popeye, Groundhog, Smokey, Sunshine, Flipper FNGs: None
COUNT: 15
Music by BlackBerry Smoke Radio
WARMUP: 7 burpees (thanks citrus), SSH, IWs, HBs, Moroccan Nightclubs, MPs, cherry pickers, WMH, DownDog, Kobra Kai

THE THANG: 4 rounds of 3 exercises, all reps IC, run a lap between each round.

Round 1
15 T-Merkins
15 Copperhead squats
15 American Hammers
Run a Lap

Round 2
15 Burpees
15 Imperial Squat Walkers
15 Box Cutters
Run a Lap

Round 3
12 Peter Parker Merkins
15 Forward Lunges
20 Shoulder Taps
Run a Lap

Round 4:
15 Chuck Norris/Knerkins
15 Reverse Lunges
15 Mountain Climbers
Run a Lap

50-yd bearcrawl to goal line, jog back to the 50yd line,

Bat Wings (all IC) – hold arms up until recover. 20 LBACs forward, hold for 1x 10-count, 20 LBAC’s reverse, hold for 2x 10 count, 20 seal claps, hold for 3x 10 count, 20 overhead claps, hold for 1x 10 count. Recover.

MARY: see Bat Wings

ANNOUNCEMENTS: check out new #hamilton AO, Mondays 0530 (you’ll be glad you did), convergence June 1 at Roosevelt Island, Boneathon

COT: YHC shared he recently completed a heavy ruck challenge with Hightower. Proper training and preparation helped achieve the goal and not get hurt in the process. YHC also shared that his daughter is back in the hospital, and the family is trying to figure out next steps. No amount of preparation is enough for these sorts of family events, but F3 (and particularly the men of F3) has helped YHC meet the moment and lead his family throughout this difficult season. The men of F3 show up in the gloom to do hard things so we are prepared to handle the hard things when they come into our lives. (And they do.) YHC also shared that his heavy challenge training isolated him from the regular F3 beatdowns, and he expressed thanks to be back in the gloom with the HIMs of The Capital Region. Thank you, men.

Tags: thepatriot, Lazlo, Strange Brew, citrus, Legacy, Ice Tea, Boardwalk, CableGuy, Shake ‘N’ Bake, Short Rib, Popeye, Groundhog, Smokey, Sunshine, Flipper

Date: 2024-03-22
AO: sparta
Q: Blue Steel
PAX: Blue Steel, Crop Duster, Flapjack, Hoolihan, K-Pop, Megatron, Monk, Mounthe, NOAA, Peanuts, Rambler, Iron Eagle, Thunder FNGs: None
COUNT: 13

WARMUP:
SSH
WGS
Lower lumbar hip twist
Quad stretch
THE THANG:
GROUP WORKOUT
(Team up w/ a partner)
Your Partner will bear crawl to 50,30,20,10 then backpedal back to goal line while opposite partner reps are completed. WHEN FINISHED, Hold Plank until all finish
100 Slow&Low Squats with Cindy
WHEN FINISHED, Hold Plank until all finish
50 BlueSteels
WHEN FINISHED, Hold Plank until all finish
100 Bonnie Blair with Cindy
WHEN FINISHED, Hold Plank until all finish
100 Nerkins
WHEN FINISHED, Hold Plank until all finish
100 Super Phelps
WHEN FINISHED, Hold Plank until all finish

MARY:
Skull crushers
Short pumps for Rambler
Hernia some call is a weighted V-Up
ANNOUNCEMENTS: Murph,
COT:
Be a better person.

Tags: sparta, Blue Steel, Crop Duster, Flapjack, Hoolihan, K-Pop, Megatron, Monk, Mounthe, NOAA, Peanuts, Rambler, Iron Eagle, Thunder