Author: f3nano

DATE: 2023-05-10
AO: Patriot
Q: Legacy
PAX: Bone, Lucius, CableGuy, bogey, Ice Tea, Short Rib, Langston, 2 percent, Lazlo, Strange Brew FNGs: Bubbles
COUNT: 12
WARMUP: SSH, Imp Walker, Hill Billy, Itty Bitty AC, Michael Phelps, Cherry Picker, Willy Mays Hayes, Down Dog, WGS
THE THANG: Fellowship Lap, 20 merkins, the 3x bear crawl to the 10 from the goal line, run to the 50. Then: The Balls of York, lots of rules, Leroy Jenkins variation, won’t get in to the score, the important point was that all teams were made to feel miserable–most PAX called LJ–resulting in a total of around 60 burpees for the workout MARY: none
ANNOUNCEMENTS: Sandlot will be at 0630 this coming Saturday; Boneathon, you can run any distance, see channel for details. Murph out at GMU on the Monday of Memorial Day weekend
COT: Joining in the Q’s for Mental Health Awareness Month, I have these leadership points for working through mental health issues: 1) Exercise (not an optional nice thing–it is essential); Fellowship (do not be locked in that house 24/7; your job is probably not going to cut it either); 3) FOCUS ON THE POSITIVE; Focusing on the positive IS NOT denial–but you have to be careful, because Denial is a cousin of Focusing on the Positive: IF YOU HANG WITH THE HIMs of F3, we will keep you focused on the positive–but rooted in reality. Finally, an EH for my Patriot Brothers: please subscribe to the the Sandlot channel and monitor what is going on. Sandlot wants to be your Saturday morning workout choice! SYITG!

DATE: 2023-05-09
AO: General
Q: Anchorman
PAX: Lazlo, 2 percent, Toolbox
FNGs: Blart
COUNT: 5
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Downward Dog, World’s Greatest Stretch THE THANG:
Burpee Fun
AMRAP w/ 400 meter run
10 Burpee
20 Squats
10 Burpee
20 Bonnie Blaris
25 Big Boy Sit Ups

Repeat x 5

Beat Crawl to 50, sprint back
MARY: Freddy Mercury, Leg Raises, Toy Soldiers, Robin Ventura’s left and right
ANNOUNCEMENTS: Boneathon May 20, Dad’s Camp Jun 2-4, Convergence in summer, Bible Study starting up on Thursdays.

COT: Good to be passionate about things but need to find your peace. Example, coaching kids soccer team and almost getting in a fight. Need to distance yourself sometimes to make the experience meaningful for the ones who need the experience the most.

DATE: 2023-05-09
AO: Atlantis
Q: 9-Lives
PAX: Hammerhead, Deflator, Rogue, Infinity
FNGs: Misfire (OH), Plato (OH), JarJar (OH), Geppetto (OH)
COUNT: 9
Warmup:
SSH IC x 30 (each month I add 5)
LBAC IC x 10
LBAC IN REVERSE IC x 10
Michael Phelps IC x 10
Grass Grabbers IC x 10
Piano Tappers IC x 10
Willie Mays Hays

The Thang: 9 exercises done 9 times followed by a weighted carry or run

Each round you remove one exercise of PAX choice.

Exercises
• Burpees
• Squats
• Curls
• Merkins
• V- Ups
• Flutter Kicks
• SSH
• Rows
• Thrusters

Recover Recover

COR/NOR/COT

Q shared a bit of his story, and thankful to Q today to stay on track with my 100 Q goal for 2023. QIC closed in prayer.

What a great day, randomly meeting @Rogue at the Church I selected to attend on Sunday. Then 4 men from Ohio emerged from the gloom to give us the magic number of 9 today. @Hammerhead and @Infinity you guys could not be more accommodating and thank you for the ride back in that epic Bronco. Hope your Mom got some great media.

DATE: 2023-05-08
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Doodles, Zeus, Peanuts, Sam Adams
FNGs: None
COUNT: 5
WARMUP:
Stretching & warm ups

THE THANG:
1 mile run
(6) rounds:
5 burpees
10 merkins
20 air squats
1 mile run

MARY:
Ran out of time

ANNOUNCEMENTS:
Regional 2F: Weds, May 24. Solace in Falls Church
Murph: Mon, May 29

COT:
Grit, starting the morning doing my hard things, breaking sweat. Makes the rest of the day just a bit easier.

DATE: 2023-05-09
AO: Delphi
Q: Pop Fly
PAX: Obadiah, Nano, Rambler, Lightyear, K-Pop, Rocket, Ashe, YNAB, Peanuts, Battleship, Doodles FNGs: None
COUNT: 12
WARMUP: SSH, Squats, Lunges, Merkins, WMHs, World’s Best Goodest Stretch, Mike Phelps THE THANG: Zachary Tellier WOD
The Work: 5 Rounds Total
Round 1:
– 10 Burpees
– 100yd run
Round 2:
– 10 Burpees
– 25 Push-Ups
– 100yd run
Round 3:
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100yd run
Round 4:
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100 Sit-Ups
– 100yd run
Round 5:
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100 Sit-Ups
– 150 Air Squats
– 200yd run

MARY: PAX performed a wall sit. While on the wall, sitting, PAX shared their profession and what was on their plate, or worrying them about their job today.

ANNOUNCEMENTS: Dad’s Camp, 2F Event

COT:
Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”