Author: f3nano

Date: 2023-08-25
AO: thehighlands
Q: 2 percent
PAX: Deflator, Jag, Hard Knox, Toolbox, Katniss, LTD, Patrick Kelty, Tweed, Tweed FNGs: 1 Tweed
COUNT: 9
WARMUP: QIC was a solid 15 seconds late to his own Q. Thanks to @Jag for getting started w/ SSH. Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch, Body Weight Squats

THE THANG: Mosey to the Costco stairs for some DORA – PAX paired up and alternated between running the 6+ flights of stairs and performing a total of 50 Squerkins (step up w/ a merkin), 75 Flutter Kicks, 100 Dips, per team
Costco garage ramp – Jacob’s Ladder – 10-1 burpees/merkins with sprints to the top and bottom of the ramp 8-1 Motivators

MARY: Box Cutters, Nolan Ryans

ANNOUNCEMENTS: Welcome FNG Tweed and DR PAX RPE from Tornado Alley. 9/11 Stair Climb, Overnight Ruck 9/10, Travis Manion Race 9/17

COT: QIC reflected on how F3 has impacted his life for the past 4+ years. This is not just a workout. It is a community of men who lift each other up and help to make each other stronger. Not just physically. But mentally and emotionally. Not just in the gloom. But at any hour of the day.

Date: 2023-08-24
AO: olympus
Q: Peanuts
PAX: Nano, Monte Karlo, Doodles, Flapjack, Rambler, Rollingstone FNGs: None
COUNT: 7
WARMUP: SSH, CP, WMH, MP, DB, HSS, Ab Stretch
THE THANG: Line up on GL (10 reps before you depart – cycled between Murpees, burpees, cross over merkins. Merkins). Travel to 25 yd line – cycled between MBs, GBs, BMs and MBs as method of travel. At 25 complete exercise – start with 25 thrusters, followed by 50 tricep extension – OHP, 75 reverse curl – squats, 100 windshield wipers. After completing each exercise return to GL anyway you choose. This got boring so we decided to do the 7th circle of hell: 25 or so air squats, 20 MHs, 20 calf raises, 20 dirty dogs, and 20 donkey kicks. Rinse and repeat – Nano sounded tired (and he has a long night of drinking to do) so we quit after second set of MHs. When I say we, I mean everyone but Rambler – his gout acted up and he had to stop 5 mins in. MARY: 25 Pickle Pointers; 20 Supermans, 20 American hammers
ANNOUNCEMENTS: stair climb, 2nd F, Dads camp
COT: take advantage of your time. It is precious. Winter is coming.

Date: 2023-08-23
AO: fallschurchcolumbia
Q: Major Payne
PAX: Overthrow, 2 percent, Big Short, Bone, bogey, Sunshine, Jag, Maguire, Old Bay, Jenner, Nano, Hard Knox, Elvis, Lucius, Moneyba11, Razor, Ramsey, Kodak FNGs: 4 Moneyba11, Razor, Ramsey, Kodak
COUNT: 19
The launch of the yet-to-be-named new Falls Church AO at Columbia Baptist Church came and went as it impacted men in new and exciting ways. There was magic and moisture in the air, and all became that 1% better that we strive for each day. Here’s what happened…

Quick disclaimer and explanation of F3’s core principles.

WARMUP: 20 x SSH
10 x IW
10 x WMH
10 x Cherry Pickers
10 x BWS
20 x Merkins

THE THANG: Conducted the “Nano Pause” while we waited for our Nant’an to show — wrong turns in the gloom are brutal! This pause consisted of a couple laps around the parking lot, then bear crawl, crab walk, and lunge walk under the volleyball net. Once all PAX were fully assembled, we moseyed across the street to Madison Park for some ring of fire and wet four corners. @Nano carried the sandbag as his penalty for posting late.

Ring of Fire: slide the sandbag right, then perform 5 x Merkins for 2 rounds, then slide the bag left and perform 5 x BWS for 2 rounds.

Four Corners:
Round 1
5 x burpees
10 x Merkins
15 x BWS
20 x LBCs

Round 2
5 x burpees
10 x dry docks
15 x Lunges IC
20 x WWIIs

Modification to the nearby basketball court since YHC noticed the sprinklers were becoming a bit more than anticipated for Round 3

5 x burpees
10 x wide Merkins
20 x flutter kicks
20 x jump squats
Mosey back to 301

MARY:
20 x LBC
20 x American Hammers
20 x Penguin Crunches
20 x Flutter Kicks

ANNOUNCEMENTS: Blew right past announcements…but 9-11 stair climb is coming and there will be an overnight ruck.

COT: We post in the gloom to get ourselves right — physically of course, but also mentally and spiritually. It takes being amongst the PAX to achieve all three, and posting in the gloom is important to each of us so that we can go out in the world and be better husbands, fathers, sons, brothers or whatever our role is at any particular time.

Aye!

Date: 2023-08-24
AO: edge_of_reason
Q: Quip
PAX: Noah Praamsma, Forest, Daniel Nichols
FNGs: None
COUNT: 4
Warmarama:
20 cc SSH
20 cc Im walkers
10 cc Squats
7 burpees
Stretches

Mosey to the track

The Thang:
1 min amrap of following exercises with 2 min run (rest):
Bonnie Blair’s
Outlaws
Merkins jacks
Big bois
Imperial squat walkers
Newtons cradle (in plank arm bends perpendicular to body and

Completed 1 1/6 rounds and a little over 2.5 miles with some planks thrown in

Mary:
30 cc American Hammers
15 cc Hello Dollies
15 cc LBCs

Taps:
Forrest’s job situation
Lindy’s family getting back to the school year
Barista’s long day of orientation for students
Quip’s travels
Possible Hard Launch Date Oct 7th

Date: 2023-08-23
AO: thefarm
Q: Trolley
PAX: Infinity, Chile, Moneyball, Squatter, Matthew – Running Man, Sparky, Firehead, Ka-Boom, OG Kickstand, Minnow, Chill Zone FNGs: None
COUNT: 12
WARMUP:
SSH, Rockettes, Hillbillies, Arm Circles, Cherry pickers, WMH, Downdog, Kobra kai, World’s greatest stretch. Mosey around fields THE THANG:
Sang the song, “Head, Shoulder, Knees and Toes” then we represented this in series of ill conceived exercises (modified significantly due to having our record turn out at The Farm). Blockees 10
Overhead press 15
Coupon curl 20
High knees across field
Bear crawl back
Some other hijinks that I can’t recall.
Paired off.
DORA of 25 blockees, 50 Overhead presses, 100 Shoulder tap push ups while other pax sprinted to half field. Followed up by jump squats, calf raises, dirty dogs, & Mule kicks. MARY:
SSH, LBC
ANNOUNCEMENTS: 9/11 stair climb, Columbia Baptist launch
COT:
Schools have started. We went back to the basics (with the song) and the basics of faith. Read 1 John 4:7-10. Summary: God is power and love – if you know love, you know God. We ought to love one another. Prayed for the PAX.