Author: f3nano

DATE: 2023-06-21
AO: Compound
Q: Roddick
PAX: Peanuts, Obadiah, Sam Adams, Hightower, Doodles, Monte Karlo, Yardbird FNGs: N/A
COUNT: 8
WARMUP: one lap
THE THANG: soccer
MARY:
ANNOUNCEMENTS: backblasts are better a week after.
COT:

DATE: 2023-06-25
AO: Mor-Ruck-Ing
Q: Legacy
PAX: Patchouli, Strange Brew, Magoo
FNGs: None
COUNT: 4
WARMUP: mosey down Park
THE THANG: Out 50 minutes to Fairfax, turn around, go long on way back over the Bridge over Langston (the highest elevation in Falls Church?)(and Magoo made us shuffle) MARY: unilateral ruck loading into our cars
ANNOUNCEMENTS: RUCK n FLOAT 7.8
COT: Great getting out here with you fellas! Let’s get coffee!

DATE: 2023-06-24
AO: Sandlot
Q: Legacy
PAX: Beaux, Old Bay
FNGs: None
COUNT: 3
WEATHER: 75, wet, but not raining–
WARMUP: Preliminary discussion on ailments, SSH, Imperial Walkers, Hill Billys, IBAC, Michael Phelps, Cherry Pickerz, Downward Dog (OYO), WGS, then THE WASHING MACHINE, a great exercise to work out toxicity in your back
THE THANG: Go to Basketball Court, first sequence, Bulgarian Split Squats, “Jenner IBACs” then: BOBBY HURLEY TABATA, then an EMOM, involving: 1) 1 Burpee, 2) 2 Four count Bonnie Blairs, 3) 3 Merkins, 4) Bobby Hurley (Bobby Hurley getting the most minutes he has gotten in a long time), then sequence: 1) Shoulder Taps 2) Mountain Climbers, repeat, then short recover, then one more sequence, then calf-raises, set of 20, then set of 40 MARY: Standing Mary: IMP Walkers, Hill Billy, More “Jenner IBACs”
ANNOUNCEMENTS: Q IS OPEN FOR NEXT WEEK! RUCK AND FLOAT SAT 7/8 (Stay tuned for Sandlot scheduling)
COT: In the Ballston/Virginia Square/Clarendon Corridor there are THOUSANDS OF MEN who need F3; WE NEED TO SERVE THEM –The Men of 22207 need to figure out a way to serve the Men of 22201. Need to find them, first. In this vein, stand by for announcements, etc designed to get us some traction in 22201. SYITG!

DATE: 2023-06-24
AO: Olympus
Q: Obadiah
PAX: Rambler, YNAB, Patchouli, citrus, Peanuts, Ashe, Pop Fly, El Camino, Doodles FNGs: FNG – Guac!
COUNT: 11
WARMUP: SSH, Michael Phelps, cherry pickers, down dog, merkins, couple rounds of burpees due to tardiness. THE THANG:
After a lackluster, uninspiring warm up from the Assistant to the Q, the PAX got after it with an A/B partner workout.

While A did the round, B ran around half the track (~200 meters) to where A was finishing up getting across short side of the football field. Swap.

Rd1: 10 burpees/rifle carry
Rd2: 20 Curls/murder bunnies
Rd 3: 30 Merkins/sprint
Rd 4: 35 dips/bear crawl
Rd 5: 40 calf raises/broad jump
Rd 6: 30 rows/sprint
Rd 7: 20 overhead press/carry the coupon
Rd 8: 10 Thrusters/Lunge
Rd 9: 10 burpees/ rifle carry

Transitioned to ultimate where the FNG scored two for the winning team. I don’t believe Peanuts ever touched the disc which may have contributed to A team win.

MARY: Assistant to the Q started well, but faltered so the Q had to step in. dying starfish, LBCs, American Hammers, row boats, toy soldiers ANNOUNCEMENTS: f3 float July 8; dads camp fall Oct 14, AT Georgia late October. COT: stronger together.

DATE: 2023-06-24
AO: Farm
Q: Sparky
PAX: Infinity, Gekko (Keith Capp)
FNGs: B Roll
COUNT: 4
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: Even though Sparky is listed as Q, his 2.0, B Roll led us in yoga. We will be hurtin for certain but in a different way.

Infinity turns 44 today!

COT: B Roll- The word of the day is “composure.” We need to maintain composure at all times. When things get crazy around us, it takes strength both physically and mentally to stay composed. If you panic or overreact, people will not follow. Be the calm in the storm.