Author: f3nano

Date: 2023-10-30
AO: thepatriot
Q: Booking
PAX: CableGuy, Wedding Singer, Big Short, Maguire, Lucius, Lazlo, citrus, Ice Tea, Tea Party, Spud, Boardwalk, Smokey, bogey, Major Payne, Strange Brew, Legacy, Roadkill, Jag, Overthrow FNGs: None
COUNT: 21
WARMUP: SSH, Imperial Walkers, Hill Billies, Arm Circles, Michael Phelps, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:

Run 100 yards/ 10 burpees/ Run 100 yards/ 10 squats
Run 90 yards/ 9 burpees/ Run 90 yards/ 9 squats
Continue this pattern- dropping 10 yards and 1 rep each round to get to… Run 10 yards/ 1 burpee/ Run 10 yards/ 1 squat
total of 55 burpees/ 55 squats/ 1,100 yards

Bear Crawl to 50- 50 calf raises- backpedal to end zone
Bear Crawl to 40- 40 SSH (s/c)- backpedal to end zone
Bear Crawl to 30- 30 Big Bois- backpedal to end zone
Bear Crawl to 20- 20 merkins- backpedal to end zone
Bear Crawl to 10- 10 shoulder taps- backpedal to end zone

Lunge walk to 20- 20 copperhead squats
Lunge walk to 40- 20 plank jacks
Lunge walk to 40- 20 WWI
Lunge walk to 20- 20 merkins
Lunge walk to end zone- run to opposite end zone

MARY: LBC, flutters, toy soliders, dirty dog, mule kicks
ANNOUNCEMENTS: Grunt 11/11
COT: Q spoke of the nice visit this past weekend from his parents in their 80’s who live in Richmond and the positive impact they had on the kids.

Date: 2023-10-30
AO: f3thecapital-news
Q: Booking
PAX: Big Short, CableGuy, citrus, bogey, Wedding Singer, Maguire, Lucius, Lazlo, Tea Party, Spud, Boardwalk, Smokey, Ice Tea, Major Payne, Strange Brew, Legacy, Roadkill, Jag, Overthrow FNGs: None
COUNT: 21
WARMUP: SSH, Imperials, Hill Billies, Arm Circles, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai THE THANG:
Run 100 yards/ 10 burpees/ Run 100 yards/ 10 squats
Run 90 yards/ 9 burpees/ Run 90 yards/ 9 squats
Continue this pattern dropping 10 yards and 1 rep each round ending with… Run 10 yards/ 1 burpee/ Run 10 yards/ 1 squat

Total of 55 burpees/ 55 squats/ 1100 yards

Bear Crawl to 50- 50 calf raises- backpedal to goal line
Bear Crawl to 40- 40 SSH – backpedal to goal line
Bear Crawl to 30- 30 big bois- backpedal to goal line
Bear Crawl to 20- 20 merkins- backpedal to goal line
Bear Crawl to 10- 10 shoulder taps- backpedal to goal

Lunge walk to the 20- 20 copperhead squats
Lunge walk to the 40- 20 WWI
Lunge walk to the 40- 20 plank jacks
Lunge walk to the 20- 20 merkins

Run back to opposite goal line- DONE!

MARY: Flutters, LBC, Toy Soldiers, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: Grunt 11/11
COT: Value the positive impact that Grandparents can have on your kids and make sure that your kids spend time with them!

Date: 2023-10-30
AO: acropolis
Q: Hightower
PAX: Obadiah, Battleship, Aldi, DataMac, FNG
FNGs: 2 DataMac, FNG
COUNT: 5
WARMUP:
SSH, WMH, Michael Phelps, Imperial Walkers, DownDog, CobraKai Followed by high knees, butt kickers, karaoke and fellowship jog.

THE THANG:
5 stations:
Round 1:
Station 1: 25# med ball curls
Station 2: bear crawl, Timer
Station 3: squat thrust 20# med ball on wall
Station 4: wall sit
Station 5: sand bag dead lift
Followed by Rickie Bobby around parking lot

Round 2:
Station 1: 25# med ball tricep extensions
Station 2: lunge walk up hill, timer
Station 3: sand bag squats
Station 4: Mike Tyson against wall
Station 5: 20# med ball side toss
Followed by Rickie Bobby around parking lot

Round 3:
Station 1: 25# med ball curls
Station 2: sprint up hill, timer
Station 3: hold low plank
Station 4: Balls against wall
Station 5: 20# med ball slam

MARY:
Ring of Fire lead by each PAX

ANNOUNCEMENTS:
Vets Day, Grunt

COT:
F3 more than just workout group! It’s more men’s leadership development group disguised as fitness group.

Date: 2023-10-28
AO: thesandlot
Q: Defiance
PAX: Lucius, Lazlo, Boardwalk, Watson
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, WMH, DownDog
THE THANG: Simulated a 7-inning game on the Sandlot diamond. Each inning the pax completed an increasing number of reps of an exercise at each base. 1st inning: 7 burpees x 3 bases
2nd inning: 14 flutter kicks (in cadence) x 3 bases
3rd inning: 21 bobby hurleys x 3 bases
4th inning: 28 LBCs x 3 bases
5th inning: 21 merkins x 3 bases
6th inning: 14 mountain climbers (IC) x 3 bases
7th inning: 7 burpees x 3 bases

MARY: 2 Post-game “poles” had to be run due to mental errors committed throughout the game. Each pole run consisted of a bear crawl to first base, an exercise, a sprint out to the foul pole and back, another exercise, then a bear crawl home. Exercises were 15 reps of American Hammer (IC), Freddy Mercuries (IC), then 20 reps of V-ups and toy soldiers (IC).

At the end of the run, Arlington County fire and emergency literally came past the AO with lights on, giving the team the World Series parade it deserved.

ANNOUNCEMENTS: Nothing new
COT: Q recently attended Game 7 of the NLCS despite not being a fan of either team. The energy and passion of the fans was contagious. Surround yourself with people who are positive and passionate and their energy rubs off on you. Keep those light poles greased for next year, Philly.

Date: 2023-10-28
AO: sparta
Q: Nano
PAX: Peanuts, Monk, Monte Karlo, Battleship
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG:
Part 1:The PAX set off towards the street lights stopping at each one for 1 merkin and 2 air squats. At the second light the numbers doubled, then tripled and so in until they hit light 10 after which they worked their way back down to one.
Part 2: This left the PAX a short mosey from the outdoor classroom with huge rock benches. Here they had another pyramid workout: 1 burpee, 1 jump up, increment 1 each time until reaching 10 of each.
Part 3: Time to stretch the legs a bit. We to the scenic route to the track where we finished with 2 laps, Ricky Bobby style.

MARY: Yes!

ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).

COT: Be a role model for those you love and care about.