Author: f3nano

Date: 2023-09-13
AO: thepatriot
Q: Flipper
PAX: CableGuy, bogey, Bone, Ice Tea, Lazlo, 2 percent, Spokes, Elvis, @myspace, @invictous, @fredo FNGs: None
COUNT: 14
WARMUP: SSHs, Windmills, Potato Pickers, WMHs, DDs, World’s Greatest Stretch

THE THANG: Fellowship lap with the kettle bell, head to the front of Yorktown. At all times during the moseying, PAX had to share the burden of the kettle bell

-Steps ups
-Dips
-Durkins

Head to the basketball court.

-mountain climbers
-squats
-should taps

-Aussie merkins
-merkins

Head back to the field. The PAX did a modified Ricky Bobby with holding plank and passing the kettlebell underneath the adjacent man then running to the end of the line and holding plank. Repeated down the field and back.

Finished off with another kettlebell-carrying fellowship lap.

MARY: flutterkicks, should taps

ANNOUNCEMENTS: Next 9/11 stairclimber on 9/11/24. Dads camp coming up.

Let’s also please reach out to @Anchorman and offer our support after his recent scooter accident. We’ll hope for a quick recovery.

COT: Find something to do that is fun. Tried to mix it up today with the workout. Fun doesn’t have to involve bettering yourself mentally or physically. Find something that makes you smile or laugh on a regular basis.

Date: 2023-09-13
AO: thefarm
Q: Infinity
PAX: Chile, Kaboom, Squatter, Firehead, Matthew – Running Man, Joystick (F3 Orlando) FNGs: None
COUNT: 7
WarmUp: Imperial Walkers, Beet Pickers, Don Quixotes, Willie Mays Hayes, and Grady Corns.

The Thang: Coupon Dora
Divide the PAX up into three teams, each team sharing one coupon. One PAX performs traveling exercise while the other performs the coupon exercise, and then they swap, counting reps cumulatively as follows: Round 1:
– 200 Coupon Chest Press
– 120m Run
Round 2:
– 150 Coupon Shoulder Press
– 120m Run
Round 3:
– 100 Coupon Goblet Squats
– 50m Bear Crawl
Round 4:
– 150 Foot Over Coupon Leg Raises (an abs exercise)
– 50m Walking Lunge
We mixed in some EC exercises of Al Gore, Wall Sit, and Elbow Planks for those who finished first. At the end of it all, we did: – 10 Burpees

Mary: Crunchy Frogs, Penguin Crunches, American Hammers, Anchored Leg Raises, Flutter Kicks, and Big Boi Sit-ups.

Announcements: Moneyball has the Q Friday

CoT: Workouts like this are good practice for training our resilience.
This workout may have been discouraging when you heard the team next to you was ahead of you and/or you realized you are only halfway through and you aren’t sure you can finish. But, we all stuck with it and finished. Resilience is the ability to stick with it despite hardship, discouragement, and setbacks. Recognize it in yourself and others, and cultivate this positive character trait as best you can.

Date: 2023-09-13
AO: theaerie
Q: Chasqui
PAX: Stewie
FNGs: None
COUNT: 2
Warm ups:
Side straddle hops
Michael Phelps
Bat wings
Imperial walkers
1 loop

The thang:
10/15/20
squats w/coupon
merkins
burpees
1/2 loop

10/15/20
Thrusters
rows
curls
+ Plank hold w/shoulder taps
-Motivators
-1/2 loop

PAX mix
Skull crushers
Kettlebell swings

cool down: mix stretches

Announcements: Upcoming Capital Region events:
– 3rd Annual Cornhole Tournament, Saturday, Sep 23 · 16:00–18:00 – 5k at Burke Lake, Saturday, Sep 30 · 09:00–12:00
– F3 – Fall 2023 Dad’s Camp, Friday, Oct 13 at 17:00 –
– Sunday, Oct 15 at 11:00
– Battlefield ruck challenge TBD

COT: keep the 🔥 going!

Date: 2023-09-13
AO: atlantis
Q: Obadiah
PAX: Deflator, Hammerhead, True North, Tim Leahy (Forceps), Infinity, Full Nelson FNGs: None
COUNT: 7
WARMUP: SSH, WMH, down dog, WGS
THE THANG:

IPC Week 2 along the waterfront. The Q marked out a 200m out and back along the Anacostia River

400m run
5 BDE burpees
400m run
5 BDE merkins

MARY: none
ANNOUNCEMENTS: none
COT: hardest thing to do today we got out of the way.

Date: 2023-09-12
AO: mountvernon
Q: Winklevoss
PAX: airhead (JEFFCO), Ole Ball Coach, Musk, Bus Stop, Miller Time, Azimuth FNGs: None
COUNT: 7
WARMUP: Nothing unusual, little stretch, little SSH, you know the deal

THE THANG: #ironpax week two graciously accepted by us skinny runners (say it loud and proud). Nothing but 400m laps interspersed with the genius 5 BDE burpees or BDE merkins (alternating each lap) for 45 minutes. The visiting @airhead killed us all by getting at least 3.5 miles but he had to leave early so we’ll never know.

MARY: snuck in some LBCs and protractor on principle even though the clock technically expired.

ANNOUNCEMENTS: 9/11 stair climb was huge success and everyone was impressed with those of us who did it.

COT: Always grateful for visitors, we hoped we showed a good time.