Author: f3nano

Date: 2023-09-29
AO: thepatriot
Q: Ice Tea
PAX: Lazlo, Overthrow, Boardwalk, Defiance, 3 mile, Spud, Major Payne, bogey, 2 percent, citrus, CableGuy, sticks, My Space, Big Short, Strange Brew, Fredo FNGs: None
COUNT: 17
WARMUP:
SSH, Itty Bitties, Wind Mills, WMHs, Downward Dogs, Cobra Kai’s

THE THANG:
Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

Round 1
Murder Bunny 10yds to 1st cone and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

Round 2
Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups) Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

Round 3
Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees) Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF WORKOUT

MARY:
😂

ANNOUNCEMENTS:
Kids Camp, 5K, GTE in NC

COT:
Good job finishing IPCW4 and the entire IPC month of Sept. See? You can do hard stuff. Now rest up and get ready for the next challenge.

Date: 2023-09-22
AO: thepatriot
Q: My Space
PAX: 2 percent, 3 mile, Big Short, bogey, Booking, CableGuy, citrus, Defiance, Ice Tea, Lazlo, Legacy, Major Payne, My Space, Shake ‘N’ Bake, Strange Brew, Feel free to tag folks. A week has gone by (oops). FNGs: None
COUNT: 20
WARMUP: quick warmup of the regular
THE THANG: Week 3 goes like this. Start each round with 10-15-20-25-30 reps of the following exercises then 400 M run Round 1- merkins and thrusters
Round 2 – thrusters and v ups
Round 3 – v ups and jungle boys
Round 4 – jungle boys and blockies
Round 5 – blockies and merkins
MARY: HA!
ANNOUNCEMENTS: Dad Camp, The Grunt, 5ks
COT: flip the narrative to gratitude in challenging situations. Instead of saying “I have to do this workout, or I just need to get thru this hard week at work” think/say, “I get to do this workout with my pax and the opportunity to push myself.” Studies show that a gratitude my set in challenging situations makes you more efficient, level headed and more supportive of your peers. So be thankful for these challenging workouts and pick up the 6!!!

Date: 2023-09-29
AO: theaerie
Q: Stewie
PAX: Jetstream, Chasqui, Lonestar
FNGs: None
COUNT: 4
WARMUP:

SSH
IW
MICHAEL PHELPS
MOUNTAIN CLIMBERS

THE THANG:

Here is the full workout. This workout really needed every bit if 45min to complete, however with the warmup and water breaks we got through 2 Rounds and called it to respect the scheduled stop time.

WE AREN’T PROFESSIONALS

– Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin. Round 1

– Murder Bunny 10yds to 1st cone and perform 10 thrusters
– Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters – Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters – Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters – Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters – Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) – END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

Round 2
Same as Round 1 but sub WW3 Situps for Thrusters

Round 3
Same as Round 1 but sub Blockees for Thrusters

– END OF WORKOUT

MARY: no e
ANNOUNCEMENTS:
1. OCT7 Battlefield ruck. See Mondaynight ruckers channel
2.Grunt
3. Thanksgiving food ruck

COT:

Q forgot the verse in the car but paraphrased scripture in the COT…

John 15:2 says, “He cuts off every branch in me that bears no fruit, and every branch that does bear fruit he prunes so that it will be even more fruitful”.

In this parable, Jesus describes himself as the “true vine” and his followers as branches of himself, and God the Father cuts off branches that don’t bear fruit and prunes branches that do bear fruit.

In our day to day life we also need to trim our own branches and remove those vices that bring us further from God, from being a better husband, a better father, and better employer or employee. Prayers
Parking Lot Coffeteria

Date: 2023-09-29
AO: thefarm
Q: Infinity
PAX: Squatter, Moneyball, Chile, Firehead, Sparky, Matthew – Running Man FNGs: None
COUNT: 7
WarmUp: Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and LBAC with leg raised.

The Thang: Tour of the Farm
– 60sec Fist-Bumps while doing Wall Sit
– Sprint 60m to halfway mark on first field
– 20 Derkins off bench
– Sprint 60m to end of first field
– Tabata Squats, 8 rounds
– Bear Crawl 40m across field
– 10-1 Motivators
– Sprint 80m to 2nd field far corner
– 5-10-5 Jack Webb’s
– Walking Lunge 40m to halfway mark of 2nd field
– 20 Erkins off bench
– Crab Walk 30m to end of 2nd field
– Balls to Wall on fence
– 30m Reverse Walking Lunge
– Mosey to start

Mary: Jamie (20s Boat Pose, 20s Crunchie Frogs, 20s Boat Pose), American Hammers, WWI Sit-Ups, LBCc, and Rosalitas.

CoT:
I joined F3 in October 2019 at Atlantis (SE DC), worked out with them once a week through the winter, and then saw the AO shutdown temporarily due to COVID precautions. I was absent from F3 for four months until my friend invited me to join him for a 4th of July workout at the Patriot in Arlington. My first, inward response was “Hell no.” The Patriot is 30 minutes from my house and meets at 0530. But then he informed me the workout would be a 0700 due to the holiday. So, I posted and discovered two elements of workouts I had been missing out on, despite doing a lot of running and weight training. First, the workout burned muscles that I hadn’t worked in a long time. Second, I didn’t realize the strength that comes from camaraderie—working out with others. So, despite the 30-minute drive, I started posting three times a week at the Patriot, and two months later started this AO. So keep on inviting your friends and colleagues out—posting to an F3 workout doesn’t come naturally. And you never know who really needs it and who will go and do great things.

Date: 2023-09-27
AO: thefarm
Q: Chile
PAX: Infinity, Sparky, Matthew – Running Man, Squatter, Hydrant, Wapner (DR) FNGs: None
COUNT: 7
WARMUP:
Grady Corn
Beet Pickers
Michael Phelps
Willie Maes Hayes
Imperial Walkers

THE THANG:
Movie trailers got their name because they were originally shown after the movie. Frank Sinatra was offered the starring role in Die Hard when he was in his 70s.

15 Lunges (one leg at a time)
20 Merkins
20 Squats

Women blink nearly twice as much as men.
Women hiccup less than men.
A “jiffy” is about one trillionth of a second.

15 Overhead press (coupon)
10 Nolan Ryans (each side)
20 Dips

Pogonophobia is the fear of beards.
On average, 100 people choke to death on ballpoint pens every year.

15 Bent over rows (coupon)
Plank – 30 seconds
15 Durkins

Your fingernails grow faster on your dominant hand.
The Main Library at Indiana University sinks over an inch every year. Engineers failed to account for the weight of all the books that it would eventually hold.

12 Single Leg Deadlifts (each leg)
15 Glute Bridges
20 Urkins

Cap’n Crunch’s full name is Captain Horatio Magellan Crunch. The average American/Canadian will eat about 11.9 pounds of cereal per year!

15 Coupon Curls
Ball Toss around circle – 20 Mountain Climbers for drops

A giraffe can clean its ears with its 21-inch tongue.
You spend 92 days of your life on the toilet.
The average adult spends more time on the toilet than they do exercising.

MARY:
Penguin Crunches
Rosalitas
Toe Touches
Doggy Paddle

COT:
Trustworthiness, stick-to-it-iveness, and determination are the qualities that will help you to win the battle of life. – Heber J Grant