Author: f3nano

Date: 2023-09-03
AO: mother-ruck-ing
Q: citrus
PAX: Monk, Big Short, Strange Brew
FNGs: None
COUNT: 4
WARMUP: No
THE THANG: Yes
MARY: No
ANNOUNCEMENTS: No
COT: On the fly

Date: 2023-09-03
AO: olympus
Q: Doodles
PAX: Ashe, Obadiah, Monk, Peanuts, Nano, Popeyes, Rollingstone, Socks, Magic, Dr J FNGs: None
COUNT: 11
WARMUP: SSH, imperial walkers, hillbillies, cherry pickers, down dog, WGS, THE THANG: Partner up and take turns doing the following:
Partner A runs 100 yds while Partner B does exercises and switch until total is met.

50 burpees
100 merkins
200 lunges
200 air squats
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-09-02
AO: thesandlot
Q: Legacy
PAX: Major Payne, Tweed, Defiance
FNGs: None
COUNT: 4
WARMUP: SSH/Imp Walker/Hill Billy/Michael Phelps/Moroc Night Club/Cherry Picker/Itty Bitty AC/Downward Dog/WGS/Cobra Kai
THE THANG: Mosey in a big loop heading down Wash Blvd, cutting into neighborhood, go down to Kirkwood and come back, stopping at various points for 3 x 15 Merkins, then, into W-L stadium for, 3x through round of max pull ups while other PAX wall sit or hold plank, then to goal line, 3x 15 yards of bear crawls, then: stair climb session; Do a loop up and down the W-L endzone stairs with, at bottom: 2 merkins, then 1 four-count Bonnie Blair, then 1 burpee–approx 25 minutes of this MARY: 40 LBCs, 20 Toy Soldiers, 30 Flutters
ANNOUNCEMENTS: Patriot and Horizon have 0700 starts this coming Monday, NEW AO IN FALLS CHURCH 0530 Wednesdays, 9/11 Stair Climb (overnight option, check channel), 11/11 the Grunt (and GTE in Cape Fear).
COT: F3 is here to counteract the voice inside guys’ head that says YOU ARE NOT GOOD ENOUGH. We always need to be conveying the message–you are good enough. Its not about the number of reps you do. It’s about being out here and challenging yourself. SYITG!

Date: 2023-09-01
AO: theaerie
Q: Stewie
PAX: Chasqui, Brass Monkey
FNGs: None
COUNT: 3
WARMUP:

CLOCK START
(13) REPS EA. (4 CT)
SSH
IW
SHOULDER TAPS
MOUNT CLIMB
PLANK JACKS

THE THANG:

(OYO, COUPONS ON #4, #6,#8)
1. 800M MOSEY
2. 85) HAND RELEASE MERKINS / (8) BURPEES
3. (85) BIG BOYS / (8) BURPEES
4. (85) GOBLET SQUATS / (8) BURPEES
5. (85) DIPS / (8) BURPEES
6. (85) OH PRESS / (8) BURPEES
7. (85) FLUTTER KICKS / (8) BURPEES
8. (85) KBELL SWING/ (8) BURPEES
9. 800M MOSEY

MARY: NOPE
ANNOUNCEMENTS:
9-11 STAIR CLIMB
IPC EVERY FRIDAY IN SEPT
COT: PRAYERS

Date: 2023-09-01
AO: sparta
Q: Peanuts
PAX: Monk, Hightower, Doodles
FNGs: None
COUNT: 4
WARMUP: WMH, MP, CPs, DD, HSS, AB STRETCH
THE THANG: Head over to the hill for a beatdown in honor of the sickly Louis XIV. We set out to do 14 hill sprints with 36 reps of each exercise at the top and bottom of the hill to mark the 72 years of his reign. Merkins; air squats; calf raises; LBCs; SSHs; BBS; Shoulder Taps were all done. Unfortunately we ran out of time for MHs; IWs; lunges and whatever else I could dream up MARY: nope
ANNOUNCEMENTS: 9-11; etc
COT: make sure you take a pause as we accelerate through the seasons. I am the State.