Author: f3nano

DATE: 2022-05-09
AO: Horizon-Ao
Q: Kodiak
PAX: Mr Haand, Disco, Old Bay, 3 mile, Brown Bag, vplaxico
FNGs: @attache
COUNT: 8
WARMUP: SSH, Arm circles, michael phelps, don quixote, cherry pickers, WMH, stretching
THE THANG: Fellowship lap to the Coupons; murder bunny to the 6, 18, rifle carry to the 50 and to the 18; murder bunny to the 6 and the goal line with 10 air squats at each stop; repeat.
Coupon carry to various stops around the AO to perform merkins, overhead press, curls and squats; stop at the Discovery turf for a 5-burpee ring-of-fire while pax hold various plank positions; return to the AO for 10 final air squats (and a final of 120 for the monthly challenge)

MARY: Flutter kicks
ANNOUNCEMENTS: Check slack for details about upcoming events such as Memorial Day BBQ

COT: Thinking about my COT yesterday on Mother’s Day, I thought about something I admire in my M. In our catholic tradition, we’re encouraged to welcome the stranger. This year my wife has put that into action, and our family has helped move settle two Afghan refugee families into our NoVa community by securing donations, collecting and delivering furniture, etc. For that I’m thankful and proud of her. I encourage all of you to welcome the stranger as well.

DATE: 2022-05-09
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: SSH, Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, and short mosey.

The Thang: Coupon Block Slide Race with Dora Relay.
One partner does the exercises listed below while the other bear crawls out to the next 10-yard marker, sliding the coupon block 10 yards at a time out to 110 yards, then runs back and trades places. DORA 1-2-3 100 HRR Merkins cumulative both teams
200 Air squats cumulative both teams
300 LBCs cumulative both teams
Continue with these exercises until a coupon block reaches 110-yd line: 100 Reverse Lunges
100 Single-leg Bridge Raises
Mosey back to pick up the coupons and cones

CoT: What is the most important step a person can take?
“The ancient code of the Knights Radiant says ‘journey before destination.’ Some may call it a simple platitude, but it is far more. A journey will have pain and failure. It is not only the steps forward that we must accept. It is the stumbles. The trials. The knowledge that we will fail. That we will hurt those around us.

But if we stop, if we accept the person we are when we fall, the journey ends. That failure becomes our destination. To love the journey is to accept no such end. I have found, through painful experience, that the most important step a person can take is always the next one.” ― Brandon Sanderson, from the book Oathbringer

DATE: 2022-05-07
AO: Freestate
Q: Winston
PAX: Horshack, Deagle
FNGs: Cannoli, Novacaine
COUNT: 5
WARMUP:
25 ssh ic
15 imperial walkers ic
10 6 count lunge high knees ic
15 plank jacks ic
15 mountain climbers ic
15 seal claps ic
10 Abe vigodas ic
2 laps
10 cherry pickers ic

THE THANG:
45 seconds on 15 seconds off
4 rounds of…
Blockies
Curls
Taint scrapers
Incline mirkins
Jump rope
One suicide
Pax plays murder ball

MARY:
10 flutters ic
10 scissors ic
10 long flutters ic
10 X factors ic
20 flutters ic

ANNOUNCEMENTS:
COT:

DATE: 2022-05-05
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Wildcat, Dungeon Master, Butter
FNGs: Lefty, Cannoli
COUNT: 8
WARMUP:
• SSH x 25 IC
• Swingbillies X15 IC
• Hairy Rockets X15 IC
• Imperial Walkers x 15 IC
• Monkey Humpers x 15 IC
• 2 moseys around the blacktop, HK/AK
• Frankenstein x 15 out and back
• Cherry Pickers x 15 IC
• Moroccan Club X15 IC
• Michael Phelps x15 IC
• Windmills x 15 IC

THE THANG:
10 exercises, 25 repeats each, IC/on Q call
• Coupon curls
• Coupon squats
• Coupon overhead presses
• Step ups (1 each leg does 25)
• Dips
• Mosey around the blacktop
• Jump overs (both sides)
• Windshield Wipers (1 each side)
• Lunges (without coupon)
• Coupon chest press
• Overhead claps
Modified “Century Run” – up the hill, burpee at the top, total 74 burpees

MARY:
• LBCs x 25 IC
• American Hammer x15 IC
• Freddie Mercury x 15 IC
• Heel touches x 20 IC
• Reverse Crunches x 15 IC
• Protractor and Flutters x15 IC

ANNOUNCEMENTS:
COT:
• On May 14, 1948 David Ben Gurion, executive head of the World Zionist Organization and chairman of the Jewish Agency for Israel, issued the Israeli Declaration of Independence which declared the establishment of a Jewish state in the Land of Israel • The following day, Iraq, Egypt, Jordan and Syria invaded Israel…
• Since its establishment in 1948, the State of Israel has fought 8 recognized wars
• Israel awarded for 12 Nobel Prizes – 5 Chemistry, 3 Economy, 3 for Peace, 1 for literature • Israel has more museums per capita than any other country in the world. • Fun facts about some cities:
o The City of Jerusalem, Israel’s capitol, is a center of pilgrimage and an object of devotion for three religions. During its history, it’s been under attack 52 times, captured and recaptured 44 times.
o Tel Aviv has been announced as the world’s best gay city in a Competition conducted by American Airlines and gaycities.com from internet users all over the world for the best and most recommended city for the gay community worldwide. Also, the city has 13 official beaches

• Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s May 5, 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations.
• The Battle of Puebla lasted from daybreak to early evening, and when the French finally retreated they had lost nearly 500 soldiers. Fewer than 100 Mexicans had been killed in the clash.
• Although not a major strategic win in the overall war against the French, Zaragoza’s success at the Battle of Puebla on May 5 represented a great symbolic victory for the Mexican government and bolstered the resistance movement.
• In 1867—thanks in part to military support and political pressure from the United States, which was finally in a position to aid its besieged neighbor after the end of the Civil War—France finally withdrew
• In the United States, Cinco de Mayo is widely interpreted as a celebration of Mexican culture and heritage, particularly in areas with substantial Mexican-American populations.
• Chicano activists raised awareness of the holiday in the 1960s, in part because they identified with the victory of Indigenous Mexicans (such as Juárez) over European invaders during the Battle of Puebla.
• Today, revelers mark the occasion with parades, parties, mariachi music, Mexican folk dancing and traditional foods such as tacos and mole poblano. Some of the largest festivals are held in Los Angeles, Chicago and Houston

DATE: 2022-05-07
AO: Sandlot
Q: 2 percent
PAX: Traveler, Anchor Man, Lazlo, Kodiak
FNGs: Wolverine(not on Slack yet), FNG Bronco, FNG TripAdvisor COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles (forward & reverse), Moroccan Nightclubs, Don Quixote’s, Willie Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: • 25 burpees – On my count. It’s not about the actual number of reps. It’s about maximum effort. • Mosey to W&L, hopped the fence
• 3 stations – 3 rounds
1. Pull up bar – Each PAX completed 10 pull ups (or max effort) while the other team members alternated between wall sits and balls to the wall. 2. Ricky Bobby – 1 lap around the track, PAX in the back sprints to the front.
3. Football field (line up on the goal line) – broad jump to the 10 yard line, perform 10 merkins, murder bunny to the 20 yard line, 10 merkins, bear crawl to the 30 yard line, 10 merkins, back peddle to the goal line • Closed out with 10 Australian Merkins
• Mosey’d back to the Sandlot

MARY: • Toy soldiers, Box cutters, flutter kicks, American Hammers, Nolan Ryan’s
ANNOUNCEMENTS: The Murph 5/30, Memorial Day Picnic 5/30 Lake Accotink Park 11-3pm, Bone-A-Thon 5/21. Prayers for @Traveler’s sister who is pregnant, prayers for 2%’s father who was recently diagnosed with Parkinson’s
COT: On the leadership call this week, Major Payne, reinforced the core principles of F3 and stated the mantra: F3 is a national network including 3,233 free, peer-led workouts for men in 247 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
We are not just a workout group. We are a community. It’s not about the reps. It’s about putting forth the maximum amount of effort in everything that we do to make ourselves and each other better men.