Author: f3nano

Date: 2023-12-13
AO: theaerie
Q: Chasqui
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:
Mosey, side straddle hops, michael phelps, bat wings, L/R kicks,

2 sets of:

12 Burpee to Squat

12 Plank Jacks

12 Left Side Plank Elbow to Knee

12 Russian Twists

12 Cross Jacks

12 Curtsy Lunges

12 Right Side Plank Elbow to Knee

12 Speed Skaters

12 Up/Down Planks

12 Reverse Crunches

12 Sumo Squats

12 Jumping Jacks

ANNOUNCEMENTS:
Holiday lights family ruck 12/22 or 12/21. End of the year brew/run ruck tbd.

COT:
Community outreach, stay connected with your community and look for ways to improve it.

Date: 2023-12-14
AO: olympus
Q: Pop Fly
PAX: Ashe, Blue Steel, Crop Duster, Doodles, Pole’er, Peanuts, Bailiff FNGs: 1 Bailiff
COUNT: 8
WARMUP: Warm Up Lap, SSH, Squats, Merkins, World’s Greatest Stretch with modifications thrown in for extra greatness, Bent knee toes touches.

THE THANG: 12 Days of Christmas. Perform each day of Christmas exercise. Run to the 30 yd line and reverse run back. Perform all the ‘day’s’ exercises on your way down the days. Follow along with the song. Super easy. Day 1: 1x Reverse Lunge (both legs)
Day 2: 2x Shoulder Taps (IC)
Day 3: 3x Burpees
Day 4: 4x Squat Jumps
Day 5: 5x Merkins
Day 6: 6x Knee Dips (both legs)
Day 7: 7x Carolina Dry Docks
Day 8: 8x Big Boy Situps
Day 9: 9x Mountain Climbers (IC)
Day 10: 10x SSH (IC)
Day 11: 11x Double Squats (IC)
Day 12: 12x No Surrenders (IC) (Ex – on the 12th day of Christmas, PAX performed all exercises). MARY: No Time
ANNOUNCEMENTS: 2F event tonight!
COT:
(1) Success Comes From a Long Obedience in the Same Direction
(2) 2F events are the glue that bind us together. Go to as many as you can. Start your own.

Date: 2023-12-14
AO: edge_of_reason
Q: Forest
PAX: Chef, Card Shark
FNGs: None
COUNT: 3
WARMUP:
All IC x20
Imperial walkers
Overhead arm claps
Air presses
Ssh
Run 1 lap
THE THANG:
Pull-ups x10
Chin ups x10
Lateral pulls x10

Burpees x50
Squats x50
LBCsx50
Run

Burpees x40
Squats x40
LBCS x40
Run

Burpees x15
Squats x15
LBCS x15

Recover recover

ANNOUNCEMENTS:
Meck Christmas party this Saturday!

COT:
Growth of F3. Praise that Forest will once again be gainfully employed.

Date: 2023-12-13
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Dubin, John Kluge
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO

8 cleans OMQ
Lunge walk to dot, sprint to far side and back to dot, lunge walk to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO

20 bent over rows IC
Lunge walk to dot, sprint to far side and back to dot, lunge walk to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO

10 squats IC
Lunge walk to dot, sprint to far side and back to dot, lunge walk to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Thirsty 3rd Thursday coming next week at Irish inn

Road clean up in Bethesda for anyone whose kids need ssl hours

COT:

Date: 2023-12-13
AO: horizon-ao
Q: Magoo
PAX: Mr Haand, Kodiak, Attache’, Purple Rain, SPINAL TAP, 3 mile, Classified, Gherkin, Disco, 2 percent, citrus, Defiance FNGs: None
COUNT: 13
WARMUP: Hillbillies, Imperial Walkers, Bobby Hurley Twists, Perfect stretchs, deep squat hand raise, Abe vigoda variation
THE THANG: one hand KB swing, 180 jump squats, suuperman merkins, around the world, atlas shrugged, lunge twist, T-stabilizers, single-leg deadlift, overhead KB swing, Karyoke, farmer’s carry MARY: Banana Peel, child’s pose, frog pose
ANNOUNCEMENTS:
COT: Remember people while they are here, not after they are gone.