Author: f3nano

DATE: 2022-05-03
AO: General
Q: Booking
PAX: 2 percent, citrus, Traveler, Toolbox, Trolley, Hard Knox FNGs: IC Light
COUNT: 8
WARMUP: SSH, Windmills, Hill Billy, Cherry pickers, michael Phelps, merkins
THE THANG: Dips, step ups, box jumps, calf raises then head to field. PAX broke into 3 groups. Group 1 ran a lap around track abscess timer, group 2 did 15 merkins, plank jacks, monkey humpers, SSH, group 3 did 15 hand release merkins, mountain climbers, BW squats, SSH. Do various means if transportation bw station 2 and 3. Completed 3-4 complete rounds. MARY: flutter kicks, Freddy mercuries, dirty dog, mule kicks
ANNOUNCEMENTS: sandlot new AO meets Saturday 7 am, bone a thon, various Memorial Day events, see Trolly about blood drive at Calvary Methodist
COT: be grateful for your blessings. Your frustrating job is the dream of the unemployed. Your house is dream of the homeless. Your smile dream of the Depressed. Be grateful

DATE: 2022-05-03
AO: Freestate
Q: Horshack
PAX: Winston, Butter, Wildcat, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 8
Disclaimer – Read!
WARMUP:
• SSH x 25 IC
• Willie Mays Hayes x 10 IC
• Alarm Clocks x 5 OMC
• Carolina Dry Docks x 12 IC
• Karaoke across the blacktop and back
• Windmills x 12 IC
• Overhead Claps x 15 IC
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC

THE THANG: Mini-Murphs – Less than 4 weeks until Memorial Day! • Clockwise Lap Around the School and Park
• Break into 3 groups and rotate until 0630 (Got in 7 Rounds) o 5 Pull Ups
o 10 Merkins
o 15 Squats
• Counter-Clockwise Lap Around the School and Park

MARY: Don’t let your feet touch the ground
• Partner-up for Ukrainian Throw-Downs 30 seconds each
• Rodeo Flutters Outlaws & Flutters x 10 each direction IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama

ANNOUNCEMENTS:
• 1F: Capital Tour CSAUP (May 15-21) Lazlo
• 1F: Boneathon (May 21) – despite the name, this is not porn-related – it’s an annual marathon event organized by F3 Bone. He’s showed up at a few of our Thirsty F3rd Thursdays. He is looking for people to help with nurishment stations along the route. • 1F: Murph WOD Memorial Day (Mon May 30) Yardsale/Roddick
• 2F: Family Picnic (Mon, May 30) Nano
• 2F: Dad’s Camp (June 4-5) Rambler
• Anniversary Convergence (June 18 at Teddy Roosevelt Island) MjP • Harpers Ferry Ruck & Tubing (Date TBD) Jenner
• Sept 11 Stair Climb (Sun 9/11) I Beam
• The Grunt Veterans Day Weekend – TBD
• March 2023 GrowRuck DC Old Bay

COT: Wrap up each workout
Administrivia:
Ensure the Shovel Flag is collected (Site Q, you, or assigned PAX) Connect with the FNG(s) before they leave
• Collect their given name, F3 name, e-mail address, and phone # • Pass this info to the Site Q for invitations to Slack and update Whats App • Acknowledge any FNGs
Backblast: Post the workout and photo
Should be written and posted to The Capital Region Slack site prior to the next workout at this AO. If you’re not on Slack, please get on it: https://join.slack.com/t/f3thecapital/shared_invite/zt-o40agsqq-9Kc9AI2LVr6oEDXB0EC_JQ • Best practice is within 24 hours
• Slack has the “Backblast Cheat Sheet” that walks you through how to post and what to include in your Backblast Closing Thoughts:
• Don’t be afraid to focus on exercise form; coach the PAX (poor form is a precursor to injury)
• Your Q will have an impact on how a Pax begins his day; for better or for worse.
• Serving as Q is Evolutionary Leadership; not revolutionary – and sets us up for taking on greater responsibility – Every fall we switch up leadership: o 1st F: Site Q, have Qs lined up, CSAUPs, etc.
o 2nd F: Happy Hours, Social Events, Comms, What’s App, etc. o 3rd F: Adopt-A-Road, Blood Drive, Fundraisers, etc.

DATE: 2022-04-26
AO: Atlantis
Q: True North
PAX: Deflator, Infinity, Grease Monkey
FNGs: None
COUNT: 4
WARMUP: karaoke loops x2, box jumps + urkins, reps of 10 down to 1
THE THANG: teams of 2, 1 team on suicides ladder with 4 rungs, other team doing workout which must end only on a rep ending in 0 (squats, freddy mercuries, planks, burpees)
MARY: mosey and reduced suicide ladder with 2 rungs + crunchy frogs on the water. 10 reps only box jumps and derkins, 1 min plank ANNOUNCEMENTS: check out workouts of the day
COT: be thankful for everything, every day

DATE: 2022-05-02
AO: Farm
Q: Infinity
PAX: Chile, Louis, Sparky, Matthew – Running Man
FNGs: None
COUNT: 5
Warm up: Don Quixotes, Cherry Pickers, Willy Mays Hayes, Bent Over IT Band Stretches, Bent Over Shoulder Stretches, World’s Greatest Stretch, and LBACs.

The Thang:
2RFT 10 reps, IC, with coupon:
– Coupon Shoulder Presses
– Bulgarian Split Squats, left leg
– Bulgarian Split Squats, right leg
– Bent Over Coupon Rows
– Derkins
– Reverse Lunges, left leg
– Reverse Lunges, right leg
– Weighted Calf Raises
– Squat-Curl-Press
– Coupon Swings

Mary: Legs over coupon raises, Flutter Kicks w/coupon, Nolan Ryans, LBCs, and Elbow Plank hold.

CoT:
“I will take responsibility for what I have done. If I must fall, I will rise each time a better man.” – Brandon Sanderson, Oathbringer (The Stormlight Archive #3)

We need to accept our poor decisions, bad actions, and mistakes and use them to learn and become better. Journaling will assist in this, but write your journal for yourself, not for others. Provide an unvarnished picture of your life for you to accurately reflect upon and learn from.

DATE: 2022-05-02
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Faceplant, Kodiak, Lazlo, Magoo, Old Bay, Poe, vplaxico, Yardbird FNGs: Attaché
COUNT: 11
WARMUP: SSH, Moroc. NC, MPh, Windmill, CP, WMH, Rocking stretch, D Dog THE THANG: Run the street with coupons
Stop 1: Curls/T stabilizers
Stop 2: Derkins/Carioca up/down hill
Stop 3: Walking curls/lunges
Stop 4: Atlas/run up/down hill
Stop 5: Overhead press/Bear crawl
Stop 6: Pullthroughs/Run bases
MARY: Flutters, Fred Mercury, J Lo, LBCs
ANNOUNCEMENTS: Magoo Week – Breakfast, Q: New monthly challenge; Week-long Capital Challenge postponed to June. COT: GPS released for civilian use 22 years ago today.