Author: f3nano

Date: 2023-11-01
AO: delphi
Q: Juneau
PAX: Rocket, Obadiah, K-Pop, Nano, Ashe, Peanuts, Doodles, Hoolihan, Monte Karlo FNGs: None
COUNT: 10
WARMUP: SSH, Wiley mays hays, Michael Phelps, little baby arm circles, downward dog, cobra Kai

THE THANG:
– Frankenstein with blocks down
– Monster crawl down the tennis courts and reverse back
– Rinse and repeat

ABAB: 1 minute of A exercise, 1 minute of B exercise for 8 total minutes, 4 minutes each exercise alternating. – Raise the body (military press)
– Zombie crunch: LBC with legs to one side and then other

ABAB
– Deadlift
– Goblin squats

ABAB
– Slasher: kettlebell swings
– Dead bug: v-ups

MARY: none
ANNOUNCEMENTS: The Grunt, Dec 2 cross country walk
COT: Kids wear their emotions on their sleeves and are irrational but at least they show their emotions. We as adults keep our emotions inside and usually do not have a release. Find a group of guys to talk through your emotions and hold each other accountable.

Date: 2023-10-31
AO: thegeneral
Q: 2 percent
PAX: Lazlo, citrus, Jenner, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Don Quixote’s, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: 1 PAX performs 50 reps of whichever exercise, or combination of exercises he chooses, while the remaining PAX ran 400m – rinse and repeat until all PAX completed their round
To the concrete blocks where QIC unveiled his newly invented exercise, the BJ Derkin (a.k.a. the Box Jump Derkin) – BJ Derkin is a box jump with a 180 twist, then down for 3 derkins. Each PAX ran 400m while remaining PAX performed BJ Derkins until he returned. Constant movement.

Back to the field: Mummy Kicks to the 50, back pedal to the goal line – 3x with 50 Merkins, 50 flutter kicks, 100 Nolan Ryans (50 each side) sprinkled in between sets

MARY: Pretty much covered that with the above

ANNOUNCEMENTS: The Grunt 11/11 0700 Lincoln Memorial, We need 2 more volunteers to post and help Pick Up the 6

COT: Think about how long you have been doing F3. Now think back to before you were doing F3. Did you ever think you could do 50 consecutive reps of one or multiple exercises without stopping? How about 45 minutes of continuous movement? Are you stronger today than your younger self was before you embarked on this F3 journey? What’s with all the rhetorical questions? QIC commended each PAX on their ability to challenge themselves and continue to grow stronger, even with age. That is one of the many great attributes of this community.

Date: 2023-10-30
AO: mondaynightruckers
Q: Rocketman
PAX: Alright Alright, Blip, Jetstream
FNGs: None
COUNT: 4
THE THANG:

4.3 miles through the leaf-strewn woods!

ANNOUNCEMENTS:

– Nov 11: The Grunt in DC
– Nov 13: Food Ruck (flyers available)
– Dec: Rambler Cross County Trail Hike

COT:

“The eye is the lamp of the body; so then if your eye is clear, your whole body will be full of light. But if your eye is bad, your whole body will be full of darkness. If then the light that is in you is darkness, how great is the darkness!

“No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and wealth.

Matthew 6:22-24

Date: 2023-10-30
AO: thefarm
Q: Squatter
PAX: Infinity, Trolley, Firehead, Matthew – Running Man, IKEA, Sparky FNGs: None
COUNT: 7
WARMUP:
– Overhead Arm Raises IC
– SSHs IC
– Rockettes IC
– Willie Mays Hayes IC

THE THANG:
Dora:

Pax 1 Sprints while Pax 2:
100 – Merkins
100 – Overhead press w/ coupon

Pax 1 High knees run while Pax 2:
150 – LBC
150 – glute bridges

Pax 1 Side step run while Pax 2:
200 – Coupon Curls
200 – Goblet Squats

MARY:
– Hillbillies
– American Hammers
– Flutter Kicks
– Reverse Crunches

ANNOUNCEMENTS:

COT:
When the world feels dark you fight with light…
It’s ok to watch a comedy and laugh.
It’s ok to go to a concert and dance.
It’s ok to go to a wedding and celebrate.
It’s ok to go on a date and dream.
You can hold two things at once.
Mourning with those who mourn…
While not letting darkness take you out as well.
When you rise from your knees praying for those in the darkness… from your knees prating for those in the darkness… Throw light like confetti…

Author: Carlos Whittaker

Date: 2023-10-27
AO: thepatriot
Q: My Space
PAX: Ice Tea, Boardwalk, Shake ‘N’ Bake, Flipper, Legacy, Hobbyhorse, Strange Brew, 2 percent, Lucius, Defiance, My Space, Maguire, CableGuy, Lazlo, Old Bay FNGs: None
COUNT: 16
WARMUP: SSH, Hillbillies, Michael Phelps, WMHs, D-dog, etc.
THE THANG: Bert the Weighted ball must go and go everything we do fellow ship lap, 50 yards of walking burpees, 50 air squats, bear crawl back, 20 mericans. 4 laps on the track (sprinting the straights, slow jog the curves). Back to the turf — 50 yards of lurpees, 50 air squats, bear crawl back, 20 mericans. Wall sits in circle. One more lap. MARY: flutter kicks.
ANNOUNCEMENTS: yes.
COT: push yourself when out here. The hardest decision you made was getting up and getting out here. The rest of this is good livin’. Don’t check the box while you are here — push to get better. Q has heard of a lot heart attacks lately all of guys who went thru the motions at the gym/workouts. Get the heart pumping. Make good use of the time.