Author: f3nano

DATE: 2023-06-13
AO: General
Q: Obadiah
PAX: Lazlo, Hard Knox, citrus, Fairweather, Doodles, Toolbox FNGs: None
COUNT: 7
WARMUP: SSH, cherry pickers, mtn climbers, morrocan nightclubs, overhead arm claps THE THANG: 4 rounds of killer Bs
10 yard broad jump
10 burpees
10 yard broad jump
10 IC Bonnie Blair’s
10 yard broad jump
10 big boys (Inc ten each round)
1 lap (or blap if you prefer)

MARY: American hammers, flutterkicks, gas pumpers, rolling bananas?, heel taps ANNOUNCEMENTS: convergence 6-17
COT: in baseball 3bs on defense: ball, base, backup. Ball is the expected, unexpected hit your way. Base is your job. First and primary responsibility to cover down and man that post.
Third is backup. Look for opportunities to support and supplement your teammate. True in baseball, true in life.

DATE: 2023-06-12
AO: Patriot
Q: Wedding Singer
PAX: CableGuy, Ice Tea, 2 percent, Roadkill, Legacy, Flipper, Major Payne, Big Short, Booking, Vila, Smokey, bogey, Elvis, Lucius FNGs: Coat Factory
COUNT: 16
WARMUP: SSH, imperial Walker, hillbilly, Michael Phelps, ittybitty arm circles, downward dog, World’s Greatest Stretch, fellowship lap

THE THANG: 20 overhead press, 20 merkins, rifle carry to 25
20 curls, 20 squats, rifle carry to 50
20 coupon swings, 20 IC shoulder taps, rifle carry to 25
20 Atlas Shrug, 20 IC mountain climber, rifle carry to end
20 curls, rifle carry full field

Ultimate frisbee. 2 merkins when it hits the ground. 25 LBC or flutter kick when either team scores.

MARY: Nolan Ryan each side, leg lift each side, dirty dogs, donkey kicks, big bois, flutter

ANNOUNCEMENTS: 5 year anniversary on Saturday. Bring a FNG

COT: Q does not like frisbee and has no skill. Elvis offered to co-Q to celebrate his birthday. Say “yes” to things that take you out of your comfort zone and/or bring joy to people who are important to you.

DATE: 2023-06-12
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket, Chasqui
FNGs: None
COUNT: 3
WARMUP: Mix warmup
The Thang: 1/2 Murph

Run 1 mile: 1/2 lap intervals x9 sets
push ups: 12 and squats: 12

5 sets of pull ups: 10 and squats: 10

Total:
1 mile
pull ups: 50
push ups: 108
squats: 158

COT: Health and wellness.
Announcements: TBD: 2.0, SLT. Check channel for updates

DATE: 2023-06-12
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp), Firehead, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: Imperial Walkers, Michael Phelps, Willie Mays Hayes, Piano Tappers, LBACs with leg raised, and Mosey.

The Thang:
30 Coupon Chest Press
10 Walking Lunge, IC

30 Coupon Curls
30 Coupon Chest Press
10 Coupon Walking Lunges, IC

30 Bent Over Rows
30 Coupon Curls
30 Coupon Chest Press
10 Coupon Overhead (OH) Lunges

20 Goblet Squats
30 Bent Over Rows
30 Coupon Curls
30 Coupon Chest Press
10 Coupon OH Lunges

Mosey

20 Coupon Shoulder Presses
20 Goblet Squats
30 Bent Over Rows
30 Coupon Curls
30 Coupon Chest Press
10 Coupon OH Lunges

20 Coupon Shoulder Presses
20 Goblet Squats
30 Bent Over Rows
30 Coupon Curls
30 Coupon Chest Press
10 Coupon OH Lunges

Mosey

60m Sprint

Mary: Side Crunches, Coupon Crunches, Coupon Flutter Kicks, Sweat Angels w/coupon Taps, and Plank with Feet on Coupon.

Announcements:
The celebration of the 5th Anniversary of F3 the Capital is this Saturday at 7am at the Patriot AO in Arlington. We will carpool with Sparky. Details to be posted on Slack.

Moneyball will Q Wednesday and Firehead will Q Friday.

CoT: This week’s Q-Source is about groups, defined as a voluntary combination of two or more people. The tendency to form groups is instinctual, as we find strength in numbers, some kind of advantage from being in a group. This is well-illustrated in the movie Cast Away in which a man deserted on an island creates a partner from a volleyball in order to psychologically assuage his loneliness. Loneliness is an instinctual signal that being alone is dangerous. As you consider the groups that you are part of (or need to form), think of how you can bring them to better advantage. Bringing your group to better advantage is the essence of leadership, and the purpose of all we do in F3.

DATE: 2023-06-10
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: sSH, WMH, Surrenders, arm circles, beet pickerd
THE THANG:
We can the Beep Test which is similar to a tabata running test. With 20 yards measured, we would run the 20 yards in 10 second intervals. There are levels based on 8 reos. The test has a chart that measures where you stand based in your age. Our best runner made it to level 7

Followed up with rounds of merkins, Moroccan night clubs, shoulder presses, good mornings, and wall sits MARY:
Lbcs, flutter kicks, rosalitas.
ANNOUNCEMENTS:
Group workout next Saturday. Carpool from Sparky’s

COT:
Idleness is the enemy of the soul. St. Benedict