Author: f3nano

Date: 2024-02-21
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, John Kluge
FNGs: None
COUNT: 3

WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 cherry pickers IC

THE THANG:
Feb is black history month where we celebrate the impact African Americans have had on this country as well as the adversities and burdens they’ve endured throughout our country’s history and still face today.

Today we’ll honor the March on Washington that occurred in Aug of 1963, a pivotal step towards the civil rights act and the outlaw of segregation. We’ll honor it by marching and struggling through some physical adversity all done in respect and appreciation for what the black community has endured.

To help us create our physical adversity this morning we have Sandy (65 lb sandbag), her sister Pebbles (35 lb sandbag) and her brother Ruck (rucksack loaded with 30 lb plate).

Teams of 1 or 2. Pax choose between Sandy and/or Pebbles and/or Ruck – remember it’s supposed to be a struggle so load up. Carry however you want. Also it’s only a walk, absolutely no running with weight on. THIS IS NOT A RACE

Carry team walks to end of black top with weight, drops weight for 5 burpees, regains weight, walks back, loses weight, finishes with 10 SC merkins

Rest of pax do 3 burpees then sprint to end of black top and back, 10 SC mercans sprint half way and back, 15 squats sprint a quarter length and back, 20 SC SSH

MARY:
25 LBC IC
25 side crunch plank IC
20 LBC IC
20 side crunch plank IC
15 LBC IC
15 side crunch plank IC
10 LBC IC
10 side crunch plank IC

ANNOUNCEMENTS:

COT:
On August 28 1963, a quarter of a million people rallied in Washington, D.C. for the March on Washington for Jobs and Freedom to demand an end to segregation, fair wages and economic justice, voting rights, education, and long overdue civil rights protections. It was one of many demonstrations and many public outcries for equality in the supposed land of the free. One of the highlights of that day was the now infamous I have a dream speech given on the steps of the Lincoln memorial by Dr. King. The demonstration was peaceful but pointed – the demands clear: freedom for all. It took congress nearly a year but finally on July 2 1964 segregation was outlawed by the Civil Rights Act. Soon to follow was the Voting Rights Act of 1965 and eventually the Fair Housing Act of 1968. So while we each struggled today, let’s be reminded that it was nothing compared to what Black people in this country have struggled through for hundreds of years and use it as motivation to be the voice, the body, the mind for equality.

Tags: potomac-rising, Promoter, John Kluge

Date: 2024-02-21
AO: ignite
Q: Popeye
PAX: Gherkin, Legacy, Goldfish, Kodak, Kipchoge, Cha Cha
FNGs: None
COUNT: 7

WARMUP: SSH, imperial walkers, hillbillies, arm circles, WMH, cherry pickers, merkins, stretches

THE THANG: Leroy Jenkins
– 5 burpees
– 10 seconds of world’s slowest merkin
– 15 Smurf jacks
– 20 monkey humpers
– 25 Freddie Mercury

MARY: pickle pounders, toy soldiers, dirty dogs, donkey kicks, LBC, big boy sit-ups

ANNOUNCEMENTS: CSAUP coming up!

COT: C.S. Lewis wrote about how our desire for novelty is balanced by a need for comfortable sameness. The answer is seasons – every year, the same Christmas carols feel new again; every Spring, we’re happy to see the same trees in bloom. But the modern world is one flat line of sameness. So rather than chasing novelty in destructive ways, reintroduce seasons into your life.

Tags: ignite, Gherkin, Legacy, Goldfish, Kodak, Kipchoge, Cha Cha

Date: 2024-02-21
AO: thepatriot
Q: Strange Brew
PAX: rbethencourt, 2 percent, Anchorman, Booking, CableGuy, citrus, Hobbyhorse, Lucius, Lazlo, My Space, Ice Tea, SAAS, Wedding Singer FNGs: None
COUNT: 14

WARMUP: SSH, IW, MP, CP, WMH, DD, CK, lap
THE THANG: start at goal line run to 10 yard line-10 burpees, run back to goal line-15 big boy sit-ups, run to the 20 yard line- 10 burpees, run back to the goal line 15 bbs, repeat until PAX crossed field. Track time! 3 laps, running straights and jogging curves.
MARY: 20 Nolan Ryans; 39 flutter kicks (Q may have blacked out); 50 toy soldiers
ANNOUNCEMENTS: Softball. See above. They need a few more guys over 40. A hard 38 or 39 probably works too. See SAAS
COT: Importance of thank you. Gratitude should be felt and expressed. The Q thanked the PAX as he just passed first year with F3. If you have a spouse, remember to thank them regularly as well. As the years pass it’s easy to take all the little things that they do for granted. Don’t. Thank them today for something small so they know it’s appreciated.

Tags: thepatriot, rbethencourt, 2 percent, Anchorman, Booking, CableGuy, citrus, Hobbyhorse, Lucius, Lazlo, My Space, Ice Tea, SAAS, Wedding Singer

Date: 2024-02-21
AO: horizon-ao
Q: Old Bay
PAX: Disco, Bone, Classified, SPINAL TAP, sticks, Magoo, Fish Fry, vplaxico, Purple Rain, Mr Haand, Attache’, Old Bay FNGs: None
COUNT: 12
WARM UP
– Little Bitty Arm Circles
– Michael Phelps
– Side Straddle Hop
– Willie Mays Hayes
– Cherry Pickers
– Fellowship Lap

Beatdown 1: Coupons baby!

– Plank Walkouts
– Coupon Lunge
– Coupon Two Handed Row
– Merkin w/ Coupon
– Coupon Military Press

Beatdown 2:

– https://f3nation.com/exicon/entry/3558/?gvid=398721 –

– Run Court – 100 LBCs
– Run Court- 100 calf raises
– Run Court – 50 flutter kicks (in cadence)
– Run Court – 50 Reverse Crunches

Beatdown 3: WonderWall

– London Bridge
– Wall Dirkins
– Peoples Chair w/ Seal Claps
– Windshield Wipers
– Peoples Chair w/ Kung Fu
– Wall Tricep Merkin

Beatdown 4: Killer Kodiak -coupons

– 20 Around The World
– 20 Squats
– 20 bent over row
– 100 coupon press
– 10 curls

Circle of Mary

COT: – F3 The Capital did leave me where they found me, I owe a lot to the men of F3, for the motivation, camaraderie, friendship and beers. I appreciate you all!

Tags: horizon-ao, Disco, Bone, Classified, SPINAL TAP, sticks, Magoo, Fish Fry, vplaxico, Purple Rain, Mr Haand, Attache’, Old Bay

Date: 2024-02-21
AO: thefarm
Q: Infinity
PAX: Matthew – Running Man, Squatter, Lumbergh
FNGs: None
COUNT: 4
WarmUp: IT Band Stretches, IWs, WMHs, LBACs with leg raised, Rockettes, and Mountain Climbers.

The Thang: Knee strengthening/recovery exercises. All exercises in this workout in some way strengthen the knees or the muscles in the hips and ankles and support the knees. We did 3 sets of 10 reps, IC, of the following: – Standing Suzanne Summers
– Single Leg Glute Bridges (lay on back, extend one leg, and raise hips to sky while keeping extended leg straight and off the ground) – 30s Sumo Al Gore (focus on pushing knees out)
– Side Lunges (slower than normal)
– Standing Leg Extensions (Stand on one leg, other leg lifted, and extend foot of lifted leg and bring back, flexing the quads. Stand next to fence, but only touch it if you need to.)
– Knee over toes static lunge with arms raised (Low lunge with hands on ground initially, bend your front knee so it goes over the toes of your forward foot, back leg straight, and then raise hands above head for a 10-count.) – Reverse Lunges
– Band Walks Forward/Backward 10m (put bands above knees around thighs, get in half-squat position, and walk forward 10m and then backward 10m)
– Band Walks Lateral 10m (put bands above knees around thighs, get in a half-squat position, and walk sideways 10m and then back facing the same way 10m)

Mary: Flutter Kicks, Side Crunches, Freddie Mercuries, Penguin Crunches, Leg Raises, and American Hammers.

CoT:
D&C 81:5 – “Wherefore, be faithful; stand in the office which I have appointed unto you; succor the weak, lift up the hands which hang down, and strengthen the feeble knees.”

While we literally strengthened our feeble knees this morning, we should figuratively lift up and strengthen each other as best we can. Even if it’s just being there and relating with what we are going through, we can gain strength in this manner.

Tags: thefarm, Matthew – Running Man, Squatter, Lumbergh