Author: f3nano

Date: 2023-11-13
AO: horizon-ao
Q: Gherkin
PAX: Magoo, Attache’, Disco, Fish Fry, 3 mile, sticks, Mr Haand, Kodiak, vplaxico, Gherkin, Purple Rain, Classified, Yardbird FNGs: None
COUNT: 14
WARMUP:
SSH, IWs, cherry pickers, Wiley Mays Hays, down dog, worlds greatest stretch, OYO THE THANG:
Bearmuda Triangle
Triangle with points about 30 yards apart. PAX start on one point of the triangle, perform a set of exercises and bear crawl to the next point, where more of the same exercises are performed and repeat for third point with more of the same exercise. Bear crawl back to the first point and start again with a different exercise. Merkins 20, 30, 20
Squats 30, 40, 30
Burpees 15, 20,15
Bonnie Blairs 20, 26, 20
Shoulder Taps (IC) 20, 25, 20
Bobby Hurley 20, 30, 20

MARY:
Flutter kicks, LBCs
ANNOUNCEMENTS:
Trifecta will need surgery. Reach out to him.
COT:
We see the most improvement (in workouts, at work, or when doing anything hard in general) when we get to the point where we want to quit but don’t. Push through and get er done. But also remember, that your F3 brothers are always here for you.

Date: 2023-11-11
AO: thegrunt
Q: Pop Fly , El Niño, CableGuy, Hightower, Rambler, Battleship
PAX: 2 percent, Doodles, Deagle, Horshack, Redrum (F3 Blue Ridge), Katniss, Jenner, Winston, FIFA, Shake ‘N’ Bake, Cannoli, Yard Sale, Peanuts, Stewie, Chasqui, Bone, Boardwalk, Rocket, Obadiah, Popeyes, Roadkill, Grease Monkey, CableGuy, citrus, Booking, Glee, Lazlo, Infinity, Squatter, Nano, Cyclops, Big Ben, Van Damme, Park Place, Rough, Messi, Candyman FNGs: 7 Cyclops, Big Ben, Van Damme, Park Place, Rough, Messi, Candyman COUNT: 42
WARMUP:
The Grunt started on time at 0700. PAX learned the history of Veterans Day. SSH, WMHs, Mike Phelps, Squats, Merkins. 2 Laps up the Lincoln Steps.

THE THANG:
The Q then turned over the Q to El Nino and a mosey over to the Vietnam Memorial. El Nino led a proper beatdown and shared a great story about his connection to Vietnam.

The PAX returned to the Lincoln Memorial where Rambler took over. The PAX rejoiced with Jump Squats

>From there, Battleship led the Pax to the Korean Memorial and led a proper beatdown and shared the story of the first African American pilot in the US Navy.

The PAX returned to the Lincoln Memorial where Rambler took over. The PAX rejoiced with Jump Squats

Hightower took over and led the PAX on a Ricky Bobby to the WW2 Memorial. After a brief run in with the Park Police, Hightower led a proper beatdown and shared a story about what, as a Filipino American, what WW2 meant to him.

>From there, Cable Guy took over and led the PAX to the Washington Memorial. Shoulder Taps and Mountain Climbers where done until everyone was happy. This was followed straight, no chaser, but a 5 hand release merkin ring of fire challenge. Some of the PAX can fly.

The PAX ran back to the Lincoln Memorial where a few more exercises were completed to round out the day. Words were shared.

We ended on time right at 0900. You are welcome.

ANNOUNCEMENTS: Ignite, Clothing Drive, Fairfax County Walk

COT: The Nantan led the pax in a moment of silence.

Date: 2023-11-11
AO: thefarm
Q: Sparky
PAX: Sparky
FNGs: None
COUNT: 1
WARMUP: ssh, calf stretches, Michael Phelps, surrenders, Mozy THE THANG:
All core. Sets of
Bird dogs, LBCs, v ups, Suzanne Sommers, glute bridges, planks, wall sits, side plank, rosalitas MARY: already v covered
ANNOUNCEMENTS:
COT:
To much is given, much is required. Luke 12:48

Date: 2023-11-10
AO: thepatriot
Q: Maguire
PAX: 2 percent, Anchorman, Big Short, Boardwalk, bogey, Bone, Booking, CableGuy, Elvis, Hobbyhorse, Lazlo, Legacy, My Space, Overthrow, Shake ‘N’ Bake, Smokey, Strange Brew, Sunshine, Vila FNGs: None
COUNT: 20
WARMUP: side straddle. Imperials. Hillbillies. Michael Phelps. Little bitty. Cherry pickers. Downward dog. Cobra Kai. Worlds greatest.

THE THANG:

Fellowship lap.

69 yards and reps for everything for the 69th Anniversary of Veterans Day

Start on the 1 go to 35 and run back to goal line – forward then backwards then karaoke (substitute high knees and butt kickers for sequence 3 and 4)

Same distance. LUR-Blockies. 2 lunges. Blockie. 34 calf raises at 35. LUR Blockie back. Repeat run sequence above. 35 calf raisss.

Rifleman up. 34 merkins. Rifleman Back to goal line. Run sequence. 35 merkins.

Fireman carry up. 34 squats. Fireman Back to goal line. Run sequence. 35 squats.

Murder Bunny up. 34 air press. Bunny Back to goal line. Run sequence. 35 air press

MARY: 69 flutters. 69 LBCs. Spell VeteransDay
ANNOUNCEMENTS: grunt tomorrow. Check channel. Falls Church 5k on the 19th

COT: Thank you for your service all F3 Veterans and all Veterans. What you do makes what everyone does easier every single day. Thank you.

Date: 2023-11-10
AO: thefarm
Q: Kaboom
PAX: Infinity, Squatter, Sparky, Firehead, Matthew – Running Man, Lumbergh, Gekko (Keith Capp), Moneyball FNGs: None
COUNT: 9
WARMUP:
(1) Neck rotation
(2) Shoulder rotation
(3) Back stretch (Arms to the front)
(4) Hip rotation
(5) Leg swings to the front
(6) Leg swings to the side
(7) Knee rotation
(8) Ankle rotation
(9) Beet pickers
(10) Side Straddle Hop

Mosey around the field

THE THANG:
(1) Standing Lunges (3 sets)
(2) Incline Push Ups (3 sets)
(3) Mosey to the other side of the park
(4) Close Squats (3 sets)
(5) Diamond Pushups (3 sets)
(6) Mosey to the other side of the park
(7) Jump Squats (3 Sets)
(8) Bench Dips (3 Sets)
(9) Mosey to the other side of the park
(10). Superman (3 Sets)
(11). Short Bridges (3 Sets)
MARY:
(1) Flutter Kicks
(2) Side Crunches (Left / Right)
(3) LBC
(4) Penguin
(5) American Hammer

COUNT-O-RAMA

NAME-O-RAMA

ANNOUNCEMENTS:
Saturday 11/11 #Infinity is participating in #thegrunt at the Lincoln memorial. If anyone wants to join, reach out to him.

COT:
Thought of the Day – We have had 3 people leave my team in the past few months and I have take over their workload till the replacements onboard, probably end of the month. It has been challenging and the thing that I think about when I get frustrated is an observation by Marcus Aurielus in Meditations. “You have power over your mind – not outside events.” Reflecting on it helps me be at peace …

Prayer – Dear Lord, thank you for the opportunity to gather together and better ourselves. Help us to truly listen to one and other and always remind us you are in control of this fellowship. Amen