Author: f3nano

DATE: 2023-04-11
AO: Delphi
Q: Rocket
PAX: Nano, Battleship, Hoolihan, Wham-O, Glee, Doodles, Peanuts, Dunder, K-Pop FNGs: Obadiah
COUNT: 11
WARMUP: SSH, Michael Phelps, arm circles, Willie Mays Hayes, mosey a lap (with butt kickers, high knees, and karaoke) THE THANG:
1st & 10 (11s with sprint)
On Goaline: 10 merkins and 1 burpee then sprint to other goaline, mosey back to the 10 yard line

10 yard line: 9 merkins and 2 burpees then sprint to other goaline, mosey back to the 20 yard line

20 yard line: 8 merkins and 3 burpees then sprint to other goaline, mosey back to the 30 yard line

Repeat until you complete 1 merkin and 10 burpees and 10 yard sprint

B.O.M.B.S
Modified Dora (partner workout)
One partner does calisthenics while other runs length of football field and back Together try to complete the following reps:
50 Burpees
100 Overhead Claps
150 Merkins (we skipped these due to time)
200 Big Boy Sit-ups
250 Squats

MARY: stretching
ANNOUNCEMENTS: Murph prep, Dad Camp, Peanuts had some jokes. I’m probably missing a few others COT: fear is always real to the person experiencing it

DATE: 2023-04-05
AO: Patriot
Q: My Space
PAX: Ice Tea, My Space, Wedding Singer, citrus, Pop Fly
FNGs: DR — Five Putt
COUNT: 6
WARMUP: the normal + Thunderstruck Burpees
THE THANG: Partner workout AMRAP:
RD 1:
20 YD Run (jog back) (Mercans)
40 YD Run (jog back) (squat jumps)
60 YD Run (jog back) (shoulder taps)
80 YD Run (jog back) (burpees)
100 YD Run (jog back (burpees)
RD 2:
20 YD crab walk (jog back) (plank)
40 YD bear crawl (jog back) (Mercans)
60 YD long jumps (jog back) (squats)
80 YD frog walk (jog back) (calf raises)
100 YD bear crawl (jog back) (all together)
Finisher:
40 walking burpees
MARY: stretching
ANNOUNCEMENTS: dad camp, Murph, Boneathon, 4th of July, and Christmas.
COT: the previous night I went to my first Iftar (dinner for breaking of the fast during Ramadan). During the Holy week, you have Ramadan, Passover, Good Friday and Easter. In talking with my Muslim and Jewish friends at this Iftar, it was striking how similar and closely related all of these religions really are. Our culture and society have us run to differences and faults of others. Instead, try and focus on finding similarities. It feels a lot better and is much more productive. And he’ll, you just might learn something (I did).

DATE: 2023-04-10
AO: Patriot
Q: My Space
PAX: Booking, CableGuy, Shake ‘N’ Bake, Strange Brew, Legacy, Roadkill, Big Short, My Space, Patchouli, bogey, Nano, Lucius, Flipper, Wedding Singer FNGs: None
COUNT: 14
WARMUP: the normal —
THE THANG: over the Hills and Far Away — ran to the steps and did 20 step ups (in cadence) and 20 dercans, Ran to corner of Little Falls and Yorktown. Broke into two groups. While the first group ran over the hill and far away and back the other group did:

Round 1: 20 Mercans, 20 squats, and 20 LBC (continue cycle until Group 1 returns and switch)

Round 2: 10 Burpees, 20 calf raises (continue cycle until Group 1 returns and switch)

Round 3: 20 Bonnie Blairs, 20 flutter kicks (continue cycle until Group 1 returns and switch)

Round 4: Ran out of time.

Jogged back to lit basketball court

MARY: 50 Freddie Mercurys (in cadence)
ANNOUNCEMENTS: dad camp, Murph, Boneathon, 4th of July and Christmas.
COT: watching the Masters started a discussion in my house about mental resilience and what it takes to be a professional athlete. All athletes make mistakes. The good ones (and teams) don’t allow runs of 3-4 continual mistakes. They don’t wallow, they move on. It is easy to miss one or two workouts and give the excuse that you can’t make it and that you are out of shape. If you miss a day, have the mental resilience to make sure you make it to the next workout or find another way to be active. Don’t let it be a pattern. Hold each other accountable. Look around, and if you haven’t seen someone here for a bit, reach out and check on them and encourage them to show up.

DATE: 2023-04-10
AO: Horizon-Ao
Q: Lazlo
PAX: Mr Haand, Purple Rain, 3 mile, Gherkin, Disco, Kodiak, Magoo, 2 percent FNGs: Attache
COUNT: 10
One of the beautiful things about F3 is that you never really know what you’re showing up for. It was too chilly for April, it was a day when schools were out, it was the day after Easter and spring break, but still 10 HIMs made it out in the gloom this morning. And quite possibly regretted it. Not because of the beatdown, but the mental anguish of listening to one-hit-wonders from the 80’s and 90’s. And who knew @gherkin was a pop trivia whiz. I’ll take him and @cable guy on my team for trivia night next chance I get.

WARMUP: SSH, copperhead squats, imperial walkers, cherry pickers (aka root vegetable extractor), michael phelps, moroccan night club, downward dog, fellowship lap

THE THANG: The PAX did a series of one-hit-wonder-themed exercises, each for two minutes. Bonus points (there were no actual bonuses) for naming the band, and double points for naming any other song they wrote. The routine: 1. “Jump Around” (House of Pain): Bobby Hurleys )
2. “Kung Fu Fighting” (Carl Douglas): Nolan Ryans (1 minute per side) 3. “Somebody’s Watching Me” (Rockwell): Monkey Humpers
4. “Don’t Worry Be Happy” (Bobby McFerrin): calf raises
5. “Unbelievable” (EMF): no-cheat merkins
6. “Cotton Eye Joe” (Rednex): Hillbillies
7. “Runaway Train” (Soul Asylum): bear crawl
8. “I Touch Myself” (Divinyls): WWIs
9. “Maniac” (Michael Sembello): High knees
10. “Da Butt” (E.U.): J-Lo’s
11. “You Spin Me Round (Like a Record)” (Dead or Alive): alternating Gorilla Walk 12. “Toy Soldiers” (Martika): duh
13. “I Know What Boys Like” (The Waitresses): burpees

MARY: ran out of time

ANNOUNCEMENTS: Boneathon, Murph

COT: Take time to appreciate the present, the people around you, and the time you have together. This might be your one hit wonder.

DATE: 2023-04-10
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Doodles, Peanuts, Battleship, Zeus
FNGs: None
COUNT: 5
WARMUP:
SSH, static lunge, WMH, down dog on tire, more stretches

THE THANG:
1/2 mile run
8 rounds: 5-10-15
5 pull ups
10 merkins
15 air squats
1/2 mile run

MARY:
Ring of fire round of Core exercises

ANNOUNCEMENTS:
KingsTown soft launch coming Juneau & BlueGrass

COT:
Happy Easter, god bless you all.