Author: f3nano

Date: 2023-09-12
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Winston, Mumford, Butter, Wildcat, Dungeon Master (Amon), FIFA, Cannoli, Deagle, Baguette FNGs: None
COUNT: 11
WARMUP:
Assorted CARDIO cards from the F3 deck
Cherry Pickers x 15 IC
Michael Phelps x 15 IC
Willie Mays Hayes x 5 IC

THE THANG:
Assorted Cards on UPPER BODY from F3 Deck
Assorted Cards on LOWER BODY from F3 Deck

MARY:
Assorted Cards on ABS & CORE from F3 Deck

ANNOUNCEMENTS:
Whitewater rafting – last call
Move back to Waldorf School on Saturday

COT:
We are marking the 3rd Anniversary of FreeState. We started with 3 and have doubled every since – now with 12 -14 regulars. When YCH joined F3 in 2012, it was small and now accounts for 85,000+ men. We’ve succeeded when people bring their friends, family and neighbors.

History quiz: When do we mark the birth of the USA: The date of the Declaration, or the date we won the Revolutionary War?

Declaration: MoCo (Montgomery County MD) is a developmental region: 3 years, 5 AOs, 100 Pax

Date: 2023-09-12
AO: delphi
Q: Hightower
PAX: Rambler, Jimmy Garbak, K-Pop, Doodles, Peanuts, Fortran, Gadget, Glee, Monte Karlo, slider, MerMan FNGs: 1 MerMan
COUNT: 12
WARMUP:
Warm up and lots of stretching
High knee skips, butt kickers, Karaoke followed by fellowship lap around field

THE THANG:
Plyo workout
Round 1, 4X 10 reps
1. Pop Squats: squat wide, pop up feet together
2. Burpee
3. Apollo Ono

Round 2, 2X 10 reps
1. Single sided Bonnie Blair
2. Hand release push up: pop up
3. Burpee to tuck jump

Round 3, 2X 10 reps
1. Reverse Lunge to High Knee
2. Tuck Jump: vertical jump, hands slap knees in air
3. Broad jump burpee

MARY:
Stepped over to bleachers for final series of stretching

ANNOUNCEMENTS:
Dad’s Camp Oct 13-15, see Rambler
Cornhole tourney Sept 23, see Bone
Acropolis launch Mon, 9/18
Dec hike with 3F, see Rambler

COT:
It’s not all about the Leader, it’s more about the First Follower. Looking back at 9/11 Stair Climb or the launch of Delphi both years ago. Both have grown well beyond expectations, and it really has been driven by the First Followers that have embraced and spread the word. Then more followers, and they continue to spread word. Very grateful for what has become of our regional F3 group, and it’s all of our First Followers. Let’s keep growing and impacting more men’s lives!

Date: 2023-08-29
AO: freestate
Q: CashOnly
PAX: Andrew Churchill, Butter, CashOnly, FIFA, Horshack, Mumford FNGs: None
COUNT: 6
Warm Up
· SSH x 15 IC
· Mountain Climbers x 15 IC
· Plank Jacks x15 IC
· Michael Phelps x 15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC
· Arm circles – x 15 IC

The Thang:– Coupon Dora 5-4-3-2-1

Split in two teams – 4 sprints up the Jacob’s hill before taking turns o 500 Chest press
o 400 Upside-down rows
o 300 Jump over
o 200 Curls
o 100 Squats

Mary:
· Flutters x20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· Sizers x20 IC
· Reverse Crunches x 20

Date: 2023-09-12
AO: thegeneral
Q: citrus
PAX: Lazlo, Hard Knox, Spud, Booking, Babel, Toolbox, Invictus (DR Omaha) FNGs: None
COUNT: 8
WARMUP: tempo squats, WMH, Michael Phelps, arm circles, cat/cow, donkey kicks, fire hydrants, WGS

THE THANG:
Starting on one goal line, jog to the other end zone and back before each round of the ladder (started at the top of the ladder): 5 burpees (no pushup)
10 merkins
15 shoulder taps
20 single leg lunges
25 flutter kicks
30 monkey humpers
35 LBCs
40 SSH
45 air presses
50 calf raises

Made it down to the round that started with flutter kicks.

MARY: See THE THANG.

ANNOUNCEMENTS: Dad’s camp in Oct, The Grunt in Nov

COT: One of the timeline readings at the 9/11 stair climb yesterday reminded us that the FAA grounded all air traffic for the first time in US history. The man who made that decision was Ben Sliney (FAA National Operations Manager), and September 11, 2001 was his first day in that job. https://nowiknow.com/bens-big-decision/

The COT at the stair climb was that all of the training and hours put in by everyone who played a role in responding to the 9/11 attacks was put into use that day. Mr. Sliney is a reminder that you don’t always get the time to ease into putting your training to work.

Date: 2023-09-12
AO: thefarm
Q: Chile
PAX: Squatter
FNGs: None
COUNT: 2
WARMUP:
Frankensteins
Beet Pickers
Michael Phelps
Willie Maes Hayes
Arm circles
THE THANG:
25 Reverse Crunches
60 Sec Wall Sit
10 Burpees
15 Sit Ups
25 Bicycle Crunches
30 Squats

25 Dips
20 Squat Jumps
25 Sit ups
30 SSH

10 Merkins
10 Dips
10 Derkins
10 Dry Docks

20 squats
20 Lunges
20 Reverse Lunges
15 calf raises

20 Bird Dogs
30 Superman
15 Glute Bridges

MARY:
30 Sec Plank
20 Side crunches (each side)
20 Penquin crunches
15 Leg lifts
20 Nolan Ryans (10 each side)

COT:
The pictures of airplanes flying into buildings, fires burning, huge structures collapsing, have filled us with disbelief, terrible sadness, and a quiet, unyielding anger. These acts of mass murder were intended to frighten our nation into chaos and retreat. But they have failed; our country is strong.
A great people has been moved to defend a great nation. Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shattered steel, but they cannot dent the steel of American resolve.
America was targeted for attack because we’re the brightest beacon for freedom and opportunity in the world. And no one will keep that light from shining.
Today, our nation saw evil, the very worst of human nature. And we responded with the best of America — with the daring of our rescue workers, with the caring for strangers and neighbors who came to give blood and help in any way they could. President George W. Bush, Statement to the Nation 9/11/01