Author: f3nano

Date: 2023-12-26
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Birdman, Bluto, Cannoli, Deagle, FIFA (F3 The Capital) FNGs: None
COUNT: 7
WARMUP:
SSH x 25 IC
Hairy Rockettes x 15 IC
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Michael Phelps – x 10 IC
Leg stretches x 10 OYO
Cherry Pickers x 12 IC

THE THANG:
Warm-up mosey along street with Ricky Bobby
Get coupons

4-Square: Station one person in each square of the 4-square. Three SETS, declining reps each set: Curls (with coupon) 30-25-20
Merkins 20-20-15
Squat (with coupon) 30-20-20
Overhead press (with coupon) 20-20-15
Mosey 1x around basketball court
Repeat for 3 sets total

Bro Burpees with partner in opposite square, 10x. Mosey around basketball court

Court exercises:
Forward Lunge walk across court. Backward run.
chair sit, passing ball down line from left to right, right to left Calf raises and dips
Mosey around basketball court
Repeat all 1x, but substitute high knees and skipping for the forward lunge walk.

Bro Burpees with partner in opposite square, 10x. Swap people in squares. Bro Burpees with partner in opposite square, 10x

MARY: none (Bro-burpees)

Count-a-rama

COT: celebrating DM’s 2 years in F3.

COT: reflect on life in your 4-square

Date: 2023-12-20
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: John Kluge, Promoter, Prefontaine
FNGs: None
COUNT: 4
WARMUP:
20 SSH IC
15 high knees IC
12 mountain climbers IC
10 shoulder taps IC
10 merkins IC
8 Carolina dry docks IC
6 fast feet

THE THANG:
1 burpee
2 over head press IC
3 fast feet plus high knee pull on 4th count
4 blockies SC
5 merkins IC
6 curls IC
7 squats IC
8 bent over rows IC
9 mountain climbers IC
10 chest press IC
11 Carolina dry docks
12 cleans SC
Mosey the blacktop
Reverse the order

MARY:
Ran out of time

ANNOUNCEMENTS:
Merry Christmas!

COT:

Date: 2023-12-26
AO: delphi
Q: Pop Fly
PAX: Blue Steel, Obadiah, Doodles, RedOktober, Mounthe, Crop Duster, Gadget FNGs: None
COUNT: 7
After some back and forth on the Slack channel about whether or not the Q was going to be in a place of mental and physical preparedness for today’s workout, the Q rallied and brought the bear crawl business.

WARMUP: SSH, WMHs, Mike Phelps, Fwd Lunges, Reverse Lunges, Squats, Down Dog, World’s Greatest Stretch. THE THANG:
Part 1:
(a) Bear Crawl to 50yd line. Broad Jump remaining 50 yards. Do 5 Burpees after every 3rd Broad Jump + 50 Calf Raises
(b) Bear Crawl to 50yd line. Broad Jump remaining 50 yards. Do 3 Burpees after every 5th Broad Jump + 50 Calf Raises

Part 2:
(a) Travelling Jack Webb.
– Bear Crawl 10 yards. 1 Merkin + 4 OH Press
– Bear Crawl 10 yards. 2 Merkins + 8 OH Press
– Bear Crawl 10 yards. 3 Merkins + 12 OH Press
— Continue this pattern until reaching the opposite goal line and ending with: – Bear Crawl 10 yards. 10 Merkins + 40 OH Press
Editors Note: This equals 55 Merkins + 220 OH Press

(b) Travelling Jane Webb.
– Lunge Walk 10 yards. 1 squat + 4 Sit Ups
– Lunge Walk 10 yards. 2 squats + 8 Sit Ups
– Lunge Walk 10 yards. 3 squats + 12 Sit Ups
— Continue this pattern until reaching the opposite goal line and ending with: – Lunge Walk 10 yards. 10 squats + 40 Sit Ups
Editors Note: This equals 55 Squats + 220 Sit Ups

MARY: Nope – see the Thang

ANNOUNCEMENTS: 11 January 2F event

COT: Find grace and joy in the small, large, and medium sized things – because they are there everyday waiting for you to take and find joy in them.

Date: 2023-12-26
AO: thegeneral
Q: Lazlo
PAX: Major Payne, bogey, Booking, Toolbox, Gherkin, Legacy
FNGs: None
COUNT: 7
It was a soggy morning and a few inconsiderate Arlingtonians decided to warm up in the place where we warm up. So we moseyed to the parking deck where the PAX could stay dry. We used the loop going down the down ramp and up the up ramp, to be in compliance with all known rules, except the one about urinating in public.

WARMUP:
SSH, Imperial Walkers, copperhead squats, Michael Phelps, tempo merkins, down dog

THE THANG:
Two laps of bear crawl down the ramp, run around to the start, and do 10 burpees. Two laps of broad jump down the ramp, run around, and do 10 tuck jump burpees. Two laps of high knees down the ramp, run around, and do 10 kraken burpees.

Next, leg work. Run a lap between the following: 100 squats, 75 Smurf jacks, 50 lunges, 25 Bobby Hurley’s.

Finally, 5 minutes of fun.
5 Bonnie Blair’s (hard way)
10 merkins
20 reverse lunges
Run a lap
Repeato for 5 minutes

MARY:
Flutter kicks, American hammers

ANNOUNCEMENTS:
Forgot to ask

COT:
The Q read a poem over the break that apparently has been around since the 20s, but was new to him. Called Desiderata, it seems to contain all good advice ever given in one place, and seemed worth reading in full.

https://www.desiderata.com/desiderata.html

Date: 2023-12-25
AO: horizon-ao
Q: Magoo
PAX: Defiance, Vila, Kodiak
FNGs: None
COUNT: 4
WARMUP: SSH, Lunge-twist, Disco Death Roll
THE THANG: Carry heavy presents interspersed with catch-up exercise, e.g., shoulder and chest press, weighted squats, Bobby Hurley MARY: LBC, heels to heaven, superman, OYO stretch
ANNOUNCEMENTS: Merry Christmas! Thanks to @kodiak for bringing fresh roasted coffee! COT: Enjoy your kids now. Don’t forget to take pictures!