Author: f3nano

DATE: 2022-05-02
AO: Patriot
Q: Roadkill
PAX: CableGuy, Flipper, Ice Tea, Legacy, Lucius, Spokes, Sunshine, Wedding Singer FNGs: None
COUNT: 9
WARMUP: SSH, arm circles, IW/HBs, DD/CK, world’s greatest stretch, fellowship lap with 20 pull ups
THE THANG: Paired PAX met somewhere in the middle of the field from opposite goal lines, handing off a single coupon and performing a 50 count exercise together wherever they met, then switching exercises while they progressed to the opposite goal line. Back and forth with the following groupings of movements and exercises: Coupon lunge-Bear crawl-LBCs; Murder bunnies-Lunge-Sit-ups; Rifle carry-Broad jump- ‘Merkins; Farmer’s carry-Crab walk-Leg lifts; Shoulder carry-Karaoke-Flutter kicks; Coupon lunge-Bear crawl-Squats. MARY: Donkey kicks, fire hydrants, Superman.
ANNOUNCEMENTS: Farm Park Challenge this Saturday, Boneathon Saturday May 21
COT: Try to keep in mind when someone is rude/grouchy/testy toward you, it may be who they are, what they’re going through in life, the day they’re having, and may have little to nothing to do with you. Try not to internalize it or take the bait.

DATE: 2022-04-30
AO: Freestate
Q: Winston
PAX: ShowMe, Wildcat, CashOnly, Horshack, Butter
FNGs: Canolli, DungeonMaster, Po, Chief, Sherlock, Novacaine COUNT: 12
WARMUP:
– SSH x 25 IC
– Butt Ups x 10 IC
– lots of other exercises

THE THANG: Split into 2 Groups of 6
– Run 50 yards, 1 burpee, repeat run, 2 burpees… up to 5 burpees, repeat run 6 merkins… up to 10 merkins, then repeat run, 9 merkins, down to 6 merkins, repeat run … 5 burpees, down to 1 burpee

Stay with 2 groups of 6
Group 1: 25 yards bear crawl return crab walk
Group 2: Dips
Switch

Repeat, but round 2 Step Ups

MARY:
– lots of exercises

ANNOUNCEMENTS:
• 1
st F: Q-School begins Saturday April 23rd and will last for three weeks • 3
rd F: April 23rd Earth Day Convergence – Adopt a road – with 4 AOs • 2
nd F: April 29 – May 1 Backpacking trip
• 2
nd F: Dad’s Camp June 4-5
• Memorial Day: 1st F Murph WOD followed by 2nd F Family Potluck Picnic • March 2023 – Grow Ruck in DC

COT:

GET RIGHT: The F3 Workout
Fitness is the 1st F: it’s the magnet that brings men out.
Fellowship is the 2nd F: it’s the glue that keeps the Pax together. Faith is the 3rd F: it’s the dynamite that propels F3’s mission into our community.
The Mission of F3: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The F3 Credo: Leave no man behind. But leave no man where you found him.
Our Five Core Principles:
All F3 workouts…
• are free of charge
• are open to All Men
• are held outdoors, rain or shine, heat or cold.
• are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• end with a Circle of Trust

DATE: 2022-04-29
AO: Sparta
Q: Nano
PAX: Peanuts, Zeus, Monk, K-Pop, Lightyear, Bluegrass
FNGs: None
COUNT: 7
WARMUP: SSH, Arm Circles, Michael Phelps, Cherry Pickers, Rocketts, and a lap.

THE THANG: Round one: Burpee Box-jump pyramid!

* Start with one box jump, then one burpee.
* Next person goes immediately after the first box jump.
* Ramp to 7, then Back down!

Round 2: Ten yard box dash!

* 2 pax carry box 10 yd with 90lb medicine balls inside
* PAX follow with alternating bear crawls and lunge walks
* Keep switching until they get back and forth across the field!

Round 3: Hoover Ball 2.0

* Pax start at 50 yrd line
* Team 1 throws the balls towards team 2’s end zone, while team 2 sprints to their end zone and back. When the last pax makes it to the ball that moves the shortest distance the turn ends.
* Keeping the balls where they were, team 2 now throws the balls towards team 1’s end zone while team 1 sprints towards their end zone and back. * Repeated so each team has 2 turns

MARY:
ANNOUNCEMENTS:
COT:

DATE: 2022-04-30
AO: Farm
Q: Louis
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
MARY: 1/2 Mile Run, 50 Merkin, 50 Situps. 50 Squats
A whole lot of introspection and support. Thanks.
ANNOUNCEMENTS:
COT: Life is better with good friends.

DATE: 2022-04-29
AO: Patriot
Q: Pop Fly
PAX: CableGuy, Bone, Elvis, Sunshine, Ice Tea, Landslide, Legacy, Fish Fry, Lazlo, Big Short, Shake ‘N’ Bake, Old Bay, 2 percent, Lucius FNGs: None
COUNT: 15
WARMUP: Fellowship Lap, WMHs, SSH, Supine Rockettes
THE THANG:
(1) 1x Blockee, 10x Coupon Squats, 10x Kettlebell Swings, 10x Cross-over Merkins, Murder Bunny 10 yards.
–> Repeat down the field <–
– End Result –> 10x Blockees, 100x Coupon Squats, 100x Kettlebell Swings, 100x Cross-over Merkins & 100 yds of Murder bunnies (2) 63 Calf Raises with Coupon
(3) Rifle Carry your Coupon back to starting goal line
(4) Bear Crawl 25 yds, jog back to goal line, Bear Crawl 50 yards and Al Gore (5) Wall Sit and Bear Crawl Line.
–> Before bear crawling from the front of the line to the back of the line -PAX were required to state their F3 name and their favorite book. Some good choices in there. Some non-readers in the group as well MARY: 29 Flutter Kicks IC
ANNOUNCEMENTS: Yep
COT: Lazlo reminded us to be patient and have understanding. As the Q could not offer anything better, he left the PAX with these final words: “Be well, do good work, and stay in touch”