Author: f3nano

Date: 2023-09-20
AO: thefarm
Q: Matthew – Running Man
PAX: Squatter, Infinity, Kaboom, Van Gogh (visiting from North Carolina) FNGs: None
COUNT: 5
WARMUP:
Willy Mayes Hayes
Don quixote
Calf raises
Itty bitty arm circles
Run around soccer fields

THE THANG:
Stations, switch every 60 seconds:
Weighted ball toss
Wheelbarrow carry
Thrusters
Bicep curls
Bonnie Blairs
Goblet squats
Murder bunnies
Crunchy frogs
Burpees

MARY:
American hammers
Flutter kicks
Penguin crunches

ANNOUNCEMENTS:
Kaboom leads Friday, squatter room lead on Monday

COT:
>From the book Dark night of the soul

His discussion of the “dark night of the spirit,” which considers afflictions and pain suffered by the soul, is followed by an extended explanation of divine love and the soul’s exultant union with God.

Going through the hard times strengthens us.

Date: 2023-09-20
AO: thegeneral
Q: Lazlo
PAX: Toolbox, citrus, Hard Knox, Babel, Fairweather, bogey, Defiance, Apples FNGs: None
COUNT: 9
The gate was open, so there were good vibes today from the start. The Q forgot gloves and @bogey picked him up. More vibes. A new face appeared during warmups. It was Apples coming in from the other side, second post after his first at the Sandlot. Good vibes all around.

WARMUP: pretty standard. SSH, Imperial Walkers, hillbillies, Michael Phelps, cherry pickers, willie Mayes Hayes, down dog, WGS.

THE THANG:
Musical Dora. Partner does an exercise while the other does a movement. Flapjack until the song is over, Repeato with a new song and a new exercise. Exercises were: Burpees
No cheat merkins
Body weight squats
Monkey humpers
Air press (crawl bear instead of running)
SSH (bear crawl instead of running)
Flutter kicks
Bonnie Blair’s

MARY: Captain Thor, always popular

ANNOUNCEMENTS: Dad’s camp

COT: People use the analogy of deposits and withdrawals in relationships. F3 is the same. I’ve been taking withdrawals lately. Thanks to all my F3 brothers for being there and making this thing work. And don’t be shy to lean on each other when you need to.

Date: 2023-09-19
AO: freestate
Q: Dungeon Master (Amon)
PAX: FIFA, Mumford, Butter, CashOnly, Wildcat, Deagle, Horshack, Churchill, Doughboy FNGs: None
COUNT: 10
WARMUP at parking lot:
SSH x 25 IC
Swingbillies x15 IC
Carolina Dry Docks x 15 OMC
Frankenstein x 15 OYO out and back
Neck roll 10 OYO right, then 10 OYO left
Michael Phelps 10 OMC
Arm circles – 10 OMC, forward, backward
Windmills x 10 IC
Willie Mays x 10 IC
Cherry Picker 15 IC

THE THANG:

Agassis – Tennis court suicide drills. 3x

5 of Diamonds on tennis court (it’s dark out!)
Performed on a large diamond (i.e. a square).
For the first round, do 7 reps burpees OYO at each of the 4 corners with a mosey in between corners. Round 2, 10 four-count flutter kicks OMC at each of the 4 corners. Round 3, 15 merkins OMC at each of the 4 corners.
Round 4, 20 squats OMC at each of the 4 corners.
Round 5, 15 big boy situps OYO at each of the 4 corners.
Mosey around playing field. (In total we ran about 3,000 steps)

MARY:
X-factors x 15 IC
American Hammer x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Diamond plank, hikd while each person takes turn to count to 10

ANNOUNCEMENTS:
New AO forming in Potomac

COT:

Date: 2023-09-19
AO: delphi
Q: Rocket
PAX: Hoolihan, Rambler, Peanuts, K-Pop, Crop Duster, Ashe, Battleship, Blue Steel FNGs: None
COUNT: 9
WARMUP: SSH, arm circles, Michael Phelps, cherry pickers, worlds greatest stretch, mosey a lap THE THANG: Billy Madison workout
Run a half lap, 12 SSH
Run a half lap, 12 SSH and 12 LBCs
Continue for 12 Grades (rounds)
Exercises were

1) SSH;
2) LBCs;
3) Merkins;
4. Lunges
5) Mtn. Climbers;
6) Flutter kicks;
7) Overhead Clap;
8) Squats;
9) bicycle (freddie mercury);
10. Pickle Pounders
11. Leg Lifts
12. Burpees.

Only @K-Pop graduated. And he did so with Honors through the AAP program!

MARY: stretching
ANNOUNCEMENTS: dads camp and other things Rambler will post to Slack COT: a personal story

Date: 2023-09-18
AO: acropolis
Q: Hightower
PAX: Peanuts, Doodles, Obadiah, Walk-on, Glee, Monk, Gadget
FNGs: None
COUNT: 8
WARMUP:
Lot ls of stretching and warm ups. Then fellowship jog , then Ricky Bobby lap.

THE THANG:
Spartan 300: 4 rounds
200m sprint
10 burpees
20 big boys
30 merkins
40 air squats

MARY:
Walk recovery and stretching

ANNOUNCEMENTS:
Cornhole tourney Sat, 9/23
Dad’s Camp Oct 13-15

COT:
Growth and expansion is major part of F3. Gratitude for supporting the launch of this new AO. Thanks to Glee, OG from Olympus launch in 2018. Thanks to Obadiah & Monk for all their years supporting F3 The Capital. Self reflect on all that F3 has done for you. How can we use that to spread the word and find FNG’s for this new AO??