Author: f3nano

DATE: 2023-06-08
AO: Highlands
Q: Hard Knox
PAX: Jag, Hard Knox, Katniss, Toolbox, Trolley
FNGs: Bono, Wally
COUNT: 7
WARMUP: SSH, overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, windmill, cherry picker, Willy Mayes Hayes, downward Dog, cobra Kai, worlds greatest stretch

THE THANG: – Luck of the Draw: merkins, squats, WW2s, burpees

MARY: – Flutter kick, Gas Pumpers, Hello Dollys

ANNOUNCEMENTS: Happy Hour with Trolly @Nighthawk 6/12 7:00PM, Convergence 6/17, Jags – Alzheimer’s Awareness event at Long Bridge (See his post for full details and consider supporting this worthy cause)

COT: Tame your tongue. You could inadvertently start a fire.

DATE: 2023-06-08
AO: Freestate
Q: FIFA
PAX: David Matthews, Butter, Wildcat
FNGs: Birdman
COUNT: 5
WARMUP:
20 SSH IC
1 round of Burpee suicides

THE THANG:

2x of following circuit:

R otation, each pax picks an exercise – 15 each IC

O ut and back – run .12 miles out and back

Y our choice – 20 IC of whatever Mary you want

G roup effort – 200 total backwards lunges (40 per pax)

B urpees – 10 each

I nverted – 10 derkins IC

V ertical – 20 squat jumps

MARY:
12 lbc IC
12 reverse crunches IC
12 Freddie Merkury IC
12 dying cock roaches IC
12 X factor IC
16 box cutter – 8/8 IC
15 Flutters IC
Plank o Rama

ANNOUNCEMENTS:

COT:
If you were keeping track of the letters they spelled out ROY G BIV. This of course represents each color of the rainbow and being that this is PRIDE month I thought it a fitting tribute to dedicate this beat down to my many friends, family, coworkers and acquaintances who are LGBTQ+. Inclusion is something that we in this group excel at – all men are welcome. And so I encourage each of you to always be welcoming, friendly and inclusive with everyone you encounter regardless of sexual orientation and to teach your kids the same, lest our society continue to be divided until we eventually crumble to ashes.

DATE: 2023-06-07
AO: Aerie
Q: Rocketman
PAX: Brass Monkey, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP/CoP

Some standard warmups.

THE THANG

6 Rounds For Time

20 Sandbag Bent Over Rows (60#/40#)
10 Sandbag Thrusters (60#/40#)
100yd Sandbag Shuffle (60#/40#)

Then AMRAP:

20 coupon swings
10 plank coupon drags
7 burpee hop over coupons
30yd rifle carry

Made it three rounds in!

6 MoM

Situps
Freddie Mercurys
Flutter Kicks

ANNOUNCEMENTS

June 9th: Gainesville SLT meeting
June 10th: afternoon family friendly ruck
June 17th: Anniversary Convergence

WORDS OF WISDOM

2 Samuel 12

What does a good friend look like? For King David, it was Nathan the prophet. He confronted David’s sin face to face and was with him through the consequences of his sin. “You are the man!” The brother who confronts you is the brother who loves you; look for the man who needs you as that brother.

DATE: 2023-06-07
AO: Patriot
Q: Major Payne
PAX: bogey, Ice Tea, Anchorman, Big Short, Bono, Booking, CableGuy, Strange Brew, Short Rib, Lazlo, Legacy, Lucius FNGs: Bubbles
COUNT: 14
WARMUP:
– Fellowship run to senior parking lot
– SSH
– Traveling IW
– Traveling Hillbillies
– LBACs front and rear
– Inch worms
– Mosey to the atrium

THE THANG:

2 x
Min 1 – 20 x 4-count Mountain Climbers
Min 2 – 20 x Derkins
Min 3 – 20 x 4-count flutter kicks
Min 4 – 20 x shoulder taps
Min 5 – lap around atrium

Finish lap around school and back to Patriot field.

3 x
200yd run
20 x Ground to Overhead OYO
3 x 10 count overhead hold

4 x
100yd run (50yd line and back)
10 x coupon swings
10 x coupon box squats

MARY: 41 x 4-count flutter kicks (inadvertently inflected voice before the goal of 50. Must’ve been fate, bc it was 0615 and time to finish!)

ANNOUNCEMENTS:
1. Traveler’s bachelor party beatdown this Saturday at the Sandlot.
2. Trolley’s farewell sermon at 11a Sunday at Calvary United Methodist Church and farewell celebration at Nighthawk pizza Monday evening at 7p.
3. F3 The Capital 5-year Anniversary convergence Saturday, June 17 at 7a at Patriot field. Coffeeteria and burritos hosted by the Mt. Vernon AO PAX.

COT: YHC was wearing the original shirt designed for the region back in 2018, which had “F3 Arlington Patriots” on the back. The point is, at that time, we didn’t know what we were really doing or how big F3 The Capital would become (we didn’t even have the proper name). But we DISRUPTED the status quo by establishing the region. Disruption is something all successful leaders do. We started using terms like mumblechatter, and calling the workout lead the “Q,” and calling each other PAX. We began to engage in the unique LANGUAGE that is part of any effective group. Because man is a group-seeking animal, the new GROUP we formed within the F3 Nation Organization felt right. The Team we formed at our AO, the Patriot, would be followed by many other Teams at other AOs. We instituted a Leadership Development Process (LDP) complete with Q-School, Apprenticeship, Opportunity and Failure, which is where we learned the most. And finally we practiced developing PREPAREDNESS, getting ready for the expected while being ready for the unexpected. Life twists and turns everyday, and this F3TheCapital region helps men to avoid its whiplash through a strong brotherhood that prepares men to be community leaders in whatever community they find themselves- to be better fathers, husbands, sons, brothers, co-workers or whatever role they serve within.

The challenge now is to live up to accelerating your lives. Love with intentionality today and be the best you can be

Aye!

DATE: 2023-06-07
AO: Compound
Q: Hightower
PAX: Patchouli, citrus, Poe, Doodles, Peanuts, Popeyes, Monk, Sam Adams, Roddick FNGs: None
COUNT: 10
WARMUP:
Stretching and warmups to get started. Then Ricky Bobbie up through middle school parking lot, ending at basketball court. 1/2 court Frankenstein
1/2 court butt kickers
Full court karaoke out and back
Full court burpee broad jump

THE THANG:
Round 1:
All line up on End Line, 1 PAX at a time dribble full court layup, rebound and back. Call out exercise before leaving, rest of group perform exercise. Rinse & repeat until all PAX done. Round 2:
1 PAX at a time dribble full court jump shot, rebound and back. Call out exercise before leaving, rest of group perform same exercise. Rinse & repeat until all PAX done. Round 3:
2 PAX full court dribble, pass for shot and rebound. Call out exercise, rest of group perform exercise. Rinse & repeat until all PAX done. Round 4:
2 PAX vs 1 defender, full court out and back. Call out exercise, rest of group perform exercise. Rinse & repeat until all PAX done.
Set up 5 vs 5 teams for full court game. After each score, team calls out exercise, entire group performs together.

MARY:
Flutter kicks

ANNOUNCEMENTS:
Trolley send off this wknd and 2F Mon night
5th anniversary convergence Sat, June 17 at 7am, meeting at Patriot F3 regional shirt order open, check Slack

COT:
Recommend watching Ted Lasso on Apple TV. Ted pulls friends together, sets up Diamond Dog group to help cope with stress and talk through problems. Similar to what we provide for each other in F3. In F3 it’s called a Shield Lock, small group of PAX that meets when needed for each other to talk through their issues, open, honest feedback. It’s what older men struggle with, talking openly about their feelings. Highly recommend setting up your own Shield Lock, Diamond Dog support group.