Author: f3nano

Date: 2023-11-18
AO: olympus
Q: Yard Sale
PAX: Peanuts, Pop Fly, Obadiah, Rollingstone, Popeyes, Roddick, Ashe, Monk FNGs: None
COUNT: 9
WARMUP: : YES
THE THANG:

Run around Braddock Lake. Performed Dips, Decline Merkins, and Bearcrawls for 30 ft elevation. Played Ultimate Frisbee in flat windy area. Ran back to school.

MARY:
LBCs, World War II’s, Flutter Kicks, Pickle Pointers, Break Dancers, High Plank hold and jump around circle. ANNOUNCEMENTS: Rambler’s 40 Miler on December 2nd.

COT:
Gave thanks to F3. Giggling with men in group! Teehee

Date: 2023-11-18
AO: thefarm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: ssh, imperial walkers, Michael Phelps, neck stretch, calf stretch THE THANG: 2 rounds
Sumo squats
Merkins
Overhead press
Kneel ups
Elevated glute bridges
Y stretch

Bird dogs
Archer push-ups
Reverse lunge
Suzanne Sommers

MARY:
Plank
ANNOUNCEMENTS:
COT:
“Even if you’re on the right track, you’ll get run over if you just sit there. “. Will Rogers

Put thoughts into action.

Date: 2023-11-17
AO: thepatriot
Q: Smokey , Legacy
PAX: Major Payne, Defiance, Boardwalk, citrus, Fish Fry, 2 percent, Big Short, Anchorman, Roadkill, bogey, Booking, Coconuts, Ice Tea, Lucius, Strange Brew, Jazz hands, Hobbyhorse, Vila, Overthrow, Jag, Popeye, CableGuy, Jazz Hands–already in Slack! FNGs: 1 Jazz Hands–already in Slack!
COUNT: 24
Okay, first of all, there were more PAX at this beatdown than guests who came from my side at my wedding.
WARMUP: SSH, Imperial Walker, Hill Billy, Root Vegetable Extractor, Michael Phelps, Moroccan Nightclub, Downward Dog, Cobra Kai, Worlds Greatest Stretch
THE THANG: Double fellowship lap (slow), then line up on goal line–run 4x striders to the 50 yardline and then back. 6 x 400 meters work out. Break into teams of 4, each team constituted a flight for 6 x 400 meter at a hard, but smart pace. Teams completed these and then did a recovery lap slow. MARY: Flutters, In Cadence (50x)
ANNOUNCEMENTS: FC 5K Sunday, with a pre-run ED Arlington Turkey Trot, Rambler County Ramble Dec. 2 (see channel)
COT: It is Co-Q Smokey’s 1 year anniversary of doing F3. He remembers one early workout with murder bunnys in which the coupon disintegrated. Once you hit double respect, perhaps some folks will treat you differently. Maybe they will push you aside. Don’t accept that. His last year in Federal service was his most productive. At the Patriot, we say “double respect!”

Date: 2023-11-17
AO: horizon-ao
Q: 3 mile , 3 mile
PAX: Katniss, Magoo, Poe, Classified, Gherkin, Kodiak, Disco, sticks, vplaxico FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
Billy Madison – add 11 reps of exercise for each grade
Grade K – SSH, 1 – merkins, 2 – squats, 3 – LBCs, 4 – calf raises, 5 – one legged deadlifts, 6 – j los, 7 – imp walkers 8 jumps squats 9 burpees. PAX didn’t graduate unfortunately. MARY: Flutter kicks 26
ANNOUNCEMENTS: 5ks
COT: My oldest son turned 11 yesterday, which means I’ve been a dad for 11 years. It’s been such an amazing experience, one I’ve learned so much from and hope I can continue to approach with curiosity, presence and love. Grateful to be a dad and among dad’s to help each other on the journey

Date: 2023-11-17
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Chasqui
FNGs: None
COUNT: 4
WARMUP:

– SSH
– Arm Circles
– Cherry Pickers
– No Moneys
– Imperial walkers
– Hillbillies

THE THANG:

Two teams, one team does coupon work while the other team does bodyweight!

– Cleans x15 – Partner does derkins AMRAP
– Rows x15 – Partner does Mountain Climbers AMRAP
– Shoulder Raise x15 – Partner does SSH AMRAP
– KB swings x15 – Partner does squats

Then a mosey around the field.

AMRAP for 20 min! Got 3.5 reps in.

Once wrapped up, head over to the bleachers for:

– Step Ups 50x
– Dips 25x
– Calf raises 50x
– Dips 25x

MARY:

Ring of Fire:
Each Pax pick out an exercise, then everyone does it individually while the rest are planking.

COT:

It’s been two years since the launch of The Aerie. It’s been three years YHC started working out with F3. It’s been a lot of time in the gloom, a lot of situps, pushups, and moseys back and forth across this field.

> The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Think about the Scripture:

> And he said to them, “The kings of the Gentiles exercise lordship over them, and those in authority over them are called benefactors. 26 But not so with you. Rather, let the greatest among you become as the youngest, and the leader as one who serves. 27 For who is the greater, one who reclines at table or one who serves? Is it not the one who reclines at table? But I am among you as the one who serves. > Luke 22:25-27

Christ Himself came to serve, and that’s what we’re doing here. I’m honored to be a part of this effort, to be a part of your life. Here’s to the next year!