Author: f3nano

Date: 2023-11-13
AO: acropolis
Q: Obadiah
PAX: Hightower, Battleship, Monk, Rambler, Peanuts
FNGs: None
COUNT: 6
WARMUP: lap, squats, ssh, WMH, arm circles, imperial walkers, down dog, WGS THE THANG:

Partner A runs a lap (400m)

Partner B commences the workout with the block with a murder bunny out to each segment and rifle carry back to goal line.

5 yards = 5 blockies
10 yds = WW3
15 yds = 15 thrusters
20 yds = 20 merkins
25 yds = 25 windshield wipers
30 yds = 30 curls

Partner A takes over at wherever Partner B is at in the workout and switching continues.

30 min goal is NLT 4 rounds.

MARY: ran out of time
ANNOUNCEMENTS: Ramble on in December along with coat drive
COT: 1 Peter 5:5 “Clothe yourselves in humility…”. Pride is our default setting. Think less of ourselves, show honor, give up our choice seats and personal comfort freely.

Date: 2023-11-14
AO: freestate
Q: Horshack
PAX: FIFA, Dungeon Master, Cannoli, CashOnly, Deagle, Winston, Butter, Mumford, Iron Dome, Lefty FNGs: None
COUNT: 11
Warm Up: 27 reps each for the 27M people who are trafficked at any one time worldwide. • 27 SSH
• 27 Little Baby Arm Circles
• 27 Goofballs (climb an imaginary ladder)
• 27 Copperhead Squats (3 count down, up on count)
The Thang: Partner workout. 1 PAX does reps while the other runs out and back. Pick up the 6 after each exercise before continuing to the next one.
• 500 reps for the 500 square foot building F3 Muletown helped rehab. This will be used for emergency placement of girls removed from sex trafficking.
• 500 LBCs
• 250 Coupon Curls (coupon touches legs at the bottom and chest at the top) • 150 Bobby Hurleys (jump shot and touch ground)
• 100 Hand Release Merkins
• 25 Blockees (burpee with a coupon in your hand)

Mary: 1 in 5 victims of sex trafficking are children. 5 ab exercises for 1 minute each • 1-minute high plank
• 1-minute Freddie Mercuries
• 1-minute Low Flutter Kicks
• 1-minute High Flutter Kicks
• 1-minute Low Plank

ANNOUNCEMENTS:
• Thirsty F3rd Thursday this week! 6:30p at Irish Inn at Glen Echo

COT: Today’s workout is to celebrate the work of the HIMs in F3 Muletown. A local non-profit needed assistance rebuilding part of their property to help save more victims from sex trafficking. F3 Muletown partnered with the F3 Foundation to raise the money needed for the project and the PAX went to work fixing it up! Together with Muletown, today’s beatdown was brought to you by The F3 Foundation. The foundation is the charitable arm of F3 to support the mission and fund grants for regions of the nation. The annual Accelerate Campaign is the way to fund more projects like the one in F3 Muletown (Columbia, TN) that inspired the beatdown today. They raised funds and received a matching donation from the foundation to rehab a 500 square foot building to help victims of sex trafficking in partnership with a local non-profit. Help F3 reach more sad clowns and increase community impact opportunities like this by donating to the campaign.

Date: 2023-11-14
AO: atlantis
Q: Infinity
PAX: Tim Leahy (Forceps), True North
FNGs: None
COUNT: 3
WarmUp: Rockettes, IWs, Beet Pickers, Don Quixotes, and LBACs.

The Thang: 21, 18, 15, 12, and 9 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters
Calf Raises

Mary: AH’s, Side Crunches, Starfish Crunches, Sweat Angels, Penguin Crunches, and Glute Bridges.

Announcements: Forceps will take the Q next week.

CoT: I heard a good quote at the Veterans Day program at Chantilly HS last Friday. It’s by Churchill: ‘It’s not enough that we do our best; sometimes we have to do what’s required’

Date: 2023-11-14
AO: thegeneral
Q: citrus , Lazlo, SubPrime, Toolbox, Spud, Hard Knox, Jenner, Defiance PAX: citrus
FNGs: None
COUNT: 8
The PAX rotated the Q today, using various ~5 minute songs as the timer (lost to the history of a free Slack workspace is the reason this is called “7 minute beatdowns”, not “5 minute beatdowns”). No breaks – when a new song started, we went straight into the next beatdown.

Also, Slackblast requires at least one PAX. So wtv.

It only occurred to YHC late last night that more than 7 people might possibly show up, so this playlist was a desperate grab. https://open.spotify.com/playlist/7c4HaeQA4vttP212lNvXWs?si=b0a57c7351e94e0e

WARMUP:
SONG 1 (@citrus)
Mosey, WMH, cherry pickers, mosey

THE THANG:
SONG 2 (@toolbox)
Bear crawl 10 yards, 1 merkin
Bear crawl 10 yards, 2 merkins
Bear crawl 10 yards, 4 merkins
…
Bear crawl 10 yards, 32 merkins
Lunge 10 yards, 1 squat
…
Lunge 10 yards, 32 squats

SONG 3 (@jenner)
7x, 5x, 3x, 2x: 1 armed decline merkins; decline mountain climbers 7x, 5x, 3x, 2x: 1 arm dips; 1 leg step ups

SONG 4 (@lazlo)
“Stairway to Seven”
Run lap up the stairs, across the landing, down the stairs
At the top do 1 burpee, and increase by 1 burpee each lap

SONG 5 (@defiance)
Suicides to 10/20/30 with end zone dance
Sprint suicides + ?? end zone dance
High knees + V-ups for end zone dance

SONG 6 (@spud)
Flutter kicks
Gas pumpers
LBCs
Penguins
(plus 3 other Mary exercises)

SONG 7 (@subprime)
1 PAX is the timer doing pull-ups
3 PAX hold peoples’ chair
4 PAX hold plank
Count total pull-ups

SONG 8 (@hard_knox)
Sharks and minnows
Tuck jumps to exhaustion

SONG 9 (@citrus)
Motivators

MARY: See SONG 6

ANNOUNCEMENTS: 5ks galore

COT: 67 seconds of quiet contemplation on what each PAX will accomplish today. 67 = total # of pull-ups

Date: 2023-11-13
AO: thepatriot
Q: citrus
PAX: Lazlo, Strange Brew, 2 percent, Spud, My Space, Jag, Roadkill, bogey, Vila, Lucius, Wedding Singer, Legacy, Boardwalk, Booking, Pilsbury, Hobbyhorse, CableGuy, Popeye, Overthrow, Ice Tea, Big Short FNGs: None
COUNT: 23
T-claps (whatever those are) to @yardsale for inspiring this beatdown. And by “inspire”, YHC means half of it is literally what @yardsale Q’d last week. The other half is 100% original recipe.

WARMUP: SSH, WMH, root vegetable extractors, side planks, donkey kicks, down dog

THE THANG:
In groups of 4, with 2 partners moving and 2 exercising, complete the following rounds:

ROUND 1 (4x):
Move: Murder bunny to 20 and Bunny murder back
Exercise: Shoulder press

ROUND 2 (3x):
Move: Rifle carry to 40 and back
Exercise: Coupon swings

ROUND 3 (2x):
Move: Farmer’s carry to other goal line and back
Exercise: Chest press

ROUND 4 (1x):
Move: Bear crawl coupon drag to 20 and crawl bear back
Exercise: Bent over row

MARY: Flutter kicks, LBCs, penguins, Nolan Ryans (@citrus edition)

ANNOUNCEMENTS: 5k at #ignite on 11/19 (https://runsignup.com/Race/VA/FallsChurch/SpendYourself5k) and 5k turkey trot on 11/23 (https://arlingtonvaturkeytrot.org)

COT: Shout out to those who attended #thegrunt this past weekend to honor our veterans. If you haven’t attended a CSAUP yet, pick one and post. Support a cause, meet some PAX who don’t post at your normal AO, or just step outside your comfort zone. Worst case, you lose a pint of blood (thanks, @jag).