Author: f3nano

DATE: 2023-05-02
AO: General
Q: Moneyball
PAX: Lazlo, citrus, Toolbox, Hard Knox
FNGs: Blart
COUNT: 6
WARMUP: SSH, root vegetable extractor, Willie Mays Hays, arm circles, imperial walker, hillbilly, Michael Phelps, down dog, World’s Greatest Stretch
THE THANG: Wilt Chamberlain – 4 sets of 25 reps, with a 50 yard jog in between. Did one of Merkins and one of LBCs. Toe taps, dips, box jump.
One PAX did pull-ups while the others did tempo squats, Carolina dry docks, mountain climbers, or a wall sit.
MARY: circuit of LBCs, Big Boys, and WWIs; flutter kick; Nolan Ryan; Freddie Mercury
ANNOUNCEMENTS: XL (and Trolley) farewell at Nighthawk this Friday, Murph on Memorial Day, Boneathon
COT: For Catholics, yesterday was the feast of St. Joseph the Worker, which is a reminder of the dignity and value of good work. Work that is well-done gives us a sense of satisfaction and accomplishment, which is why I find that my day feels a lot better when it starts with F3. This is also an opportunity to refocus on what we are working on/at and why so that we can make sure our work is intentional and properly directed, which will benefit us and others. And thank you to all of you for supporting and inspiring me up to this point!

DATE: 2023-05-02
AO: Delphi
Q: Battleship
PAX: Ashe, Battleship, Doodles, Flapjack, Hightower, I-Beam, Juneau, Monte Karlo, Nano, Peanuts, Pop Fly, Rambler, Rocket, Zeus FNGs: None
COUNT: 15
WARMUP: Lap around the field, Michael Phelps, quadriceps stretch, downward dog, sun gods, hamstring stretch, Childs pose.
THE THANG: Coupon thrusters (20) followed by 1 lap on the field with coupon: (4 sets) as a team. Burpee-broad jumps length of field (out and back), lunges length of the field (out and back) as a team.
MARY: Tyson push-ups, Russian twists, planks, flutter kicks, bicycles, in-and -outs, duck-duck goose (?) ANNOUNCEMENTS: Dad’s Camp, Apollo Site opening tomorrow, Murph Workout
COT: We all have our frog floats. Build the best dam frog float you can. At some point in your life, you’ll be given a task that you don’t want to do, but if you’re going to do it, do the best you can. Those who take pride in the little tasks will be found worthy of the bigger ones.

DATE: 2023-05-01
AO: Patriot
Q: Major Payne
PAX: Ice Tea, Gherkin, CableGuy, bogey, Jenner, Maguire, Wedding Singer, Booking, Legacy, Lazlo, Lucius, Anchorman, Langston, Big Short FNGs: None
COUNT: 15
WARMUP: SSH, IW, WMH, BWS, LBACs front and rear, Merkins, Fellowship lap

THE THANG:
Station rotation with the following exercises (not in order, but you get the idea). 50 seconds on, 10 seconds off.

1. 60# sandbag over the shoulder lift and drop
2. 80# sandbag deadlift
3. Jump box
4. Chain lift
5. Jump rope
6. Medicine ball toss
7. Coupon curl
8. Battle rope
9. Agility ladder
10. Coupon curl
11. Merkins
12. Goblet squats (45)
13. Jump rope
14. plate static overhead hold (45)
15. Arm spreaders w/ elastic band
16. Burpees
17. Bench dips
18. Plate trap high rows (30)
19. DB triceps kickbacks (10)

Fellowship lap

Another 50 on/10 off station rotation, but with a buddy this time.

1. 60# sandbag over the shoulder lift and drop
2. 80# sandbag deadlift
3. Jump box
4. Coupon curl
5. Jump rope
6. Agility ladder
7. Bench dips

MARY: Flutter kicks (of course!)

ANNOUNCEMENTS: Kudos to the backpackers who made it through a soggy weekend and built some great bonds! Also Dads camp is coming. And F3TheCapital 5 year anniversary is June 17 at The Patriot.

COT: Mental Health Awareness Month is upon us. Note how the first station rotation was as a singleton. It was pretty tough, maybe not as fun. The second round, where you completed it with a buddy was easier and more fun. Whenever we do something with others, it’s better. But too often, we try to navigate life alone, pushing through our struggles all by ourselves. We forget how important it is to reach out to others and how much better we can feel if we can just share those burdens that weigh us down. Take time this month to share your burdens — we all have them. And be there to listen to and help your brothers around you. It means a lot — more than you might realize, to both share your struggles and to receive them. No OYO!

Aye!

DATE: 2023-04-29
AO: Freestate
Q: FIFA
PAX: Wildcat, Cannoli, Butter, Horshack
FNGs: Mumford, Brony, Showme
COUNT: 8
WARMUP:

20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:

Round 1
1 person in center, does 10 cleans WC then 10 merkins then 10 taint scrapers then 10 merkins

All other PAX do AMRAP merkins until center pax is complete

new pax in center, outside pax do squats

new pax in center, outside pax do LBCs

new pax in center, outside pax do low plank

Mosey the field

Round 2
Center pax does 10 blockies, then 10 squats, then 20 curls, then 10 squats

Outside pax, plank jacks

New pax in center, outside pax high knees

New pax in center, outside pax low plank

New pax in center, outside pax SSH

Mosey the field

Repeat round 1
Mosey the field
Repeat round 2
Mosey the filed

MARY:

10 big boy sit-ups
15 scissors
15 X factor
10 dying crab cockroach
10 breakdancers
Plank o Rama

ANNOUNCEMENTS:
COT:

DATE: 2023-05-01
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Battleship, Peanuts, Roddick, Sam Adams
FNGs: None
COUNT: 5
WARMUP:
Stretching & light warm ups

THE THANG:
Modified Murph training.
Run 1 mile
(6) rounds:
10 Bigboys, 20 Merkins, 30 air squats
Run 1 mile

MARY:
Quick round Flutter Kicks, American Hammer and more BigBoys

ANNOUNCEMENTS:
Apollo launch this Weds, 5/3
More research on Murph location, TBD

COT:
As we all arrived this morning to our shock and disappointment, pull up rack/bars were gone. But we have to Modify/Pivot to keep moving forward. Similar to how life those these unexpected hurdles our way. Couldn’t dewel on loss of bars, we pivoted and pushed forward. Well done fellas!