Author: f3nano

Date: 2024-01-20
AO: olympus
Q: Pop Fly
PAX: Hightower, El Niño, Derecho, Ashe, Peanuts, Red Baron, Popeyes, Rollingstone, citrus, Nano, Odyssey FNGs: None
COUNT: 12
WARMUP: A light jog in the snow. SSHs, Lunges, Windmill, Modified WGS

THE THANG:
Round 1: Forgetting 42
– Bear Crawl drag your coupon 10 years (ish). The field was covered in snow, and luck would have it, we just did our best. Do 10 Merkins Repeat this 4 times.
Once we reached the 40yd line (or thereabouts), we went 2 more yards and did 2x merkins. Farmer carry coupon back

Round 2: Becoming 43
– Murder Bunny 10 yards (see above for distance measurement techniques). Perform 10x Over head Press, 10x Bicep Curls, 10x KB Swings – Repeat 4 times
– Once we reached 40 yards, we did 3 murder bunnies and 3x each exercise again. – 50 Calf Raises
– Rifle Carry Coupon back to start

Round 3: Being 43
– Broad jump 5 times (which would require us to jump 6 feet every time – 10 Burpees, 10x Bonnie Blairs (double count), 10x WW2s
– Repeat 4 times
– 3 more broad jumps, do all exercises 3 times
– 81 Calf Raises
– Bear Crawl back to Start line

Ultimate Frisbee

MARY: During Ultimate

ANNOUNCEMENTS: Another farewell event tomorrow. Right about now, Nano showed up. But he showed up.

COT: The Q remarked that he’d been doing F3 for about 5 years or so. YNAB, Nano and Pop all started about the same time. It’s been great. But seeing everyone out in the snow today filled the Q’s heart with love. You don’t always expect folks to show up when days are the worst, but you always appreciate when they do. It’s the coolest part of F3 – that people will show up

Date: 2024-01-20
AO: thesandlot
Q: Defiance
PAX: Lazlo, Tibs, Hobbyhorse, CableGuy, Tim Leahy (Forceps), Major Payne FNGs: None
COUNT: 7
WARMUP: SSH, Willie Mays Hayes, Cherry Picker, Arm Circles, Down Dog
THE THANG: Dora activities at various stations around the TJ campus. First station: the turf (snow) field for 50 burpees, 150 dips and various MOT. Second station: calisthenics park for Dora AMRAP pull-ups, Aussie Merkins, and leg lifts while Pax completed various exercises (more burpees). Third station: Dora real mountain climbers, featuring runs and bear crawls up the snowy hill while partner performed… more burpees.
MARY: 7 minutes for 3 sets of 20x merkins, V-ups, and Mountain climbers (in cadence, thanks Major)
ANNOUNCEMENTS: Drinks to celebrate Major Payne at Punchbowl Social tomorrow (Sunday) at 3 pm. Also, the TJ site has a lot to offer, even in the snow. We should continue to explore it as a potential home base.
COT: F3 supported Wreaths Out after the beatdown. The number of volunteers for cleanup is tiny compared to the crowd that comes to lay the wreaths. One way to lead is to be on the “cleanup crew” in different aspects of your life, whether at work (doing the tasks that must be done but don’t get the attention) or at home.

Date: 2024-01-19
AO: thepatriot
Q: Major Payne
PAX: Kodiak, Lazlo, Pilsbury, 3 mile, 2 percent, Magoo, Smokey, Strange Brew, Gherkin, Wedding Singer, Fish Fry, CableGuy, Big Short, bogey, sticks, Jenner, Defiance, Ice Tea, Boardwalk, Maguire, Hobbyhorse, Legacy, citrus, Lucius, SubPrime, Old Bay, 2.0 Messy FNGs: None
COUNT: 28
28 undeterred PAX ultimately posted for YHC’s last Q as an F3TheCapital PAX since Tampa Bay will be my new home for a while. Waves of late comers wandered up, so penalty burpees were conducted twice, totaling 10 burpees to honor their lateness. Note: It was perfectly understandable why PAX were late given the snowy weather — better late than never — but hey, we have timeliness standards and it IS MABA month, soooo… Great to welcome back an OG and full fledged Kotter — Subprime!

WARMUP: SSH, IW, LBACs front and rear, WMH, Cherry pickers, Copperhead squats, Merkins

THE THANG: Count off by 6s. Groups form up at your station and rotate when the sandbaggers finish their carrying!
Station 1: Sandbags. Get them around the lacrosse goal and back. This will be the counter. Station 2: 10 x Burpees, 10 count
Station 3: Log PT: 15 x curls; 15 x OH Press; Rinse and repeat Station 4: 10 x Burpees, 10 count
Station 5: Sled push/pull
Station 6: 10 x Burpees, 10 count

MARY: 25 x Flutter kicks, 15 x American Hammers, 100 x LBCs

ANNOUNCEMENTS: Wreath clean up tomorrow at ANC. Meet at the Pentagon North Parking Lot (Arlington, VA 22202) at 8 AM. Wear F3 swag to get noticed so we can connect. Text Sparky at 703-867-8671 to help coordinate meeting up. Also, Sandlot will be at Thomas Jefferson Community Center Soccer Field tomorrow. EC Ruck at 0600. Beatdown at 0700. Talk to Defiance or check #thesandlot channel for more info.

COT: Fitness, Fellowship and Faith — those three Fs mean so much. YHC started this region five and a half years ago somewhat selfishly — just to get a free workout somewhere — and it has exceeded all expectations on that front. We have crushed it on the fitness front! But what really happened was this group of high impact men came together and we’ve built some amazing bonds across F3TheCapital. Never take these bonds — this fellowship — these friendships — for granted. They are special and it is worth maintaining them! It’s worth expanding them too, bc there are so many men out there in the gloom who need F3! And finally, the faith. Faith has become such a central part of my life and recognizing a higher power is part of what we’re about — whatever that is for you. For YHC, it’s Jesus Christ, and I pray every day that he might use me to shine His light on others. It takes all three Fs to make a complete man, and we’ll never be fully complete in our lifetimes, but it’s really about the journey and continuing to press. Every. Single. Day.

Aye!

Date: 2024-01-19
AO: sparta
Q: Lightyear
PAX: Red Baron
FNGs: None
COUNT: 2
WARMUP: walk down to the field
THE THANG: 100m run, 50 Burpees, 100m run, 40 burpees, 100m run, 30 burpees, 100m run, 20 burpees, 100m run, 10 burpees, 100m run MARY: stretching
ANNOUNCEMENTS: none
COT: a classic – Proverbs 27:17 As iron sharpens iron, so one man sharpens another.

Date: 2024-01-18
AO: edge_of_reason
Q: Quip
PAX: Chef, Toto
FNGs: None
COUNT: 3
WARMUP:
20cc SSH
20cc Mt Climbers
15cc arm circuit with Michael Phelps
Fellowship Run

THE THANG:
11s starting with 1 burpee and 10 merkins
Sprint to one side in the snow ❄️ and lateral exercises back including the following: Bear crawls
Lunges
Karaoke
Skips
Bernie Sanders
Bunny hops
Big arms
Crab walks
Long jumps
Crawl bears

MARY:
20cc Am Hams
20cc LBCs
20cc Hello Dollies
20cc dying cockroaches

ANNOUNCEMENTS:
Bros and Beers is at 7 and @Lindy is hosting

COT:
Gratitude for F3 to be a little bit of home no matter what part of the map you’re on. Quip and M to have patience with new dog and that she can settle in more.