Author: F3 The Capital

When: 6/11/2018

QIC: PreNup

The PAX: Jenner, NAFTA, Dr. Dandelion, Leprechaun, Gavel, Maj. Payne, Subprime

Warm up:

10 x SSH
8x IW
10x Merkins
Lap around track

The Thang:

1st event-quarter mile run-fast as you can
2nd event-pull ups-as many as you can do without stopping
3rd event-LBC’s-one minute
4th event-100 yard dash
5th event-push ups-as many as possible in one minute
6th event-partner carry-200 yards or however far you can go.
8th event-100 yard bear crawl-

Some highlights: Jenner with a flash-like 1:04 in the quarter mile. Twenty pull-ups by Dr. Dandylion. Subprime carried YHC for 200 yards – no small feat of athleticism! And YHC got 9 pull ups for first time since probably age 25-30 – original goal was 10 pull ups on June 1. Got 9 on June 11, which is close, but not quite. This week hopefully! SubPrime did 11 the day after doing 100 during the weekly Murph (yeah…weekly). He started F3 last September only able to do one! That’s what F3 is all about.

New goal: We all do five pull ups by the next “Measure Monday” and we all do 100 yard timed bear crawl. And the following time, we all do ten and 200 yard bear crawl. That’ll probably be August.

COT: It’s on everyone to help and support the guys who need it so we rise together. Get some!

When : 6/9/2018

QIC: Maj. Payne

The PAX: Prenup, Dr. Dandelion, Leprechaun, FNG Jag, Checkpoint (F3 Charlotte Metro PAX), FNG Vulture, Bucco (F3 Charlotte Metro transplant), 90120 (F3 Raleigh and Chicago transplant), FNG Jerry Maguire, Hook’em, FNG Dodgeball, Subprime, FNG Roddick, FNG Foreman

The Washington Capitals are Stanley Cup Champions for the first time in the club’s 44-year history, winning Game 5 in Vegas against the Golden Knights Thursday, 3-2. The PAX of F3ArlingtonVA chose to honor that amazing feat by toughening themselves with some hockey maneuvers this muggy June morning in the gloom!

Warmup:

1 lap around track: 100m mosey, 100m high knees, 100m buttkickers, 100m hockey skaters
20 x SSH
10 x IW
10 x Around the Worlds
20 x BWS
20 x Merkins

The Thang:

Pair up
– 100m 80% sprint
– 100m Shoulder Check Run (pax1 lean into pax2 shoulder and vice versa, run 50m attempting to stay in straight line, switch shoulders at 50 yard line, continue to far endzone)
– 100m Shot Blocking Practice (pax1: lunge walks, pax2: 5 x burpees and then run to pax 1, swap, repeat)
– 100m 100% Breakaway sprint

15 min Bear-on-Bear Hockey…with a soccer ball. Shirts vs. Skins. Everyone did their best Ovechkin, Oshie and Backstrom impressions and both Dr. Dandelion and Subprime performed just like Holtby, but ultimately, Shirts outscored the Skins after a fierce battle and just a few turf burns.

Mosey to the gauntlet and lunge walk to 1st light post, then traveling burpee to next light post, then lunge walk to next post, then traveling burpee to finish. A nice burst of pain!

Move to baseball diamond for some F3 Kickball. All shirts safely back on everyone’s back. No permanent damage done. Not a hockey themed event, but all good. Rules: Fielding team must complete 3 burpees before playing on the ball. Kicking team must do 10x exercise called by pitcher. FNG Dodgeball earned his F3 name as an expert field day guy by suggesting rule that fielders start 3 x burpees when ball hits ground, allowing them to potentially catch fly balls. If kicker flies out, then kicking team completes 3 x burpees. Big fun!

Mosey back to track for quick Mary – 50 x LBC

COT:

• Churham PAX Adolphus, Coco and Rambler coming for final launch next Sat, June 16!
• Thanks to all for posting today. We’ve got something good going here in ArlingtonVa. When YHC departed F3 Churham, the dream of creating something similar in ArlingtonVa began. It is starting to take form, and none of it would be possible without the support of the ArlingtonVa PAX, F3 PAX across the Commonwealth and elsewhere, the F3Nation, and most importantly our Father in Heaven. Go out and continue to make yourselves better in everything you do!!

 

When: 6/8/2108

QIC: Hightower

The PAX: Major Pain, Horse Punch, Sub Prime, Prenup, Leprechaun, Shamrock, Dr Dandelion, Gavel, NAFTA, Hightower

Warmup:

30 SSH, 10 Hill Billies, Mountain Climbers & Peter Parkers

The Thang:

4 Members of the PAX brought their rucksacks for a special coupon WOD. The PAX split into 4 groups with 1 ruck into each corner of the field. First corner Ruck curls, second corner ruck squats, third corner ruck shoulder press, forth corner ruck tri extension. Each person does 20 reps at each corner, then rotate by either lunge walk on short ends and bear crawl on long ends.
Then the PAX moved to center field for next Buddy Carry. Split into 4 groups for 59 yard Buddy Carry, while last group does Ruck Burpees Then switch partners for 5 rounds and rotate for burpees.

Mary:

PAX finished with ring of Mary led by each member.

COT:

Launch Workout #2 tomorrow. Be there!
Happy hour tonight at Westover Beer Garden

 

 

When: 6/6/2018

QIC: Horsepunch

The PAX: Maj Payne, PreNup, Speedo, Dr D, Gavel, SubPrime, Hightower

On the morning of June 6, 1944, Allied forces staged an enormous assault on German positions on the beaches of Normandy, France. The invasion is often known by the famous nickname “D-Day.” On this 74th anniversary of D-Day, 8 men gathered to pay respects and crush themselves amongst brothers. It’s never easy, but it’s always worth it.

Warm up:

SSH
Windmills
Cherrypickers
Arm Circles Forward/Rear/Seal Clap
Frankenstein’s Walk
Traveling Dancer (Warrior)
Merkins
Mosey to BB Court

The Thang:

2 Stations, 2 teams, Rotate, 3 Rounds

Station1…The 1000lb Tire. Team tire flip down and back court then sledge til team 2 completes circuit.

Station 2…The Circuit. Team rotates through Slam Ball, Medicine Ball Toss, Ugi Abs, TRX Shoulders, KB Squat, weighted Door Knobs, and the Battle Rope. When each team member has completed each exercise the teams switch stations.

Repeat for 3 rounds then mosey to Patriot Field for a 4 min body weight squat, dry dock, merkin, and lunge burn out.

Mary:
LBC
Bicycles
American Twists
WWII
Flutters
Scissors
Ring of Fire (SubPrime and PreNup were beasts)
Plank Punch

COT:

Some say “Need a friend?…get a dog….” I found a whole pack.

When: 6/4/2018

QIC: Speedo

The PAX: Horsepunch, Dr. Dandelion, Prenup, Subprime, Leprechaun, Shamrock, Major Payne, Hightower and FNG Gavel

With the official launch complete, the PAX of F3ArlingtonVa moved forward into the week with extreme gusto as Speedo led a workout on this cool first Monday of June that stirred the viking spirit amongst all present.

Warmup:

15 x SSH
10 X Cherry pickers
10 x Merkins
2 min hammer pass left and right

The Thang:

With everyone’s shoulders sufficiently smoked, it was time to mosey to the arena for a 5-station workout (split off into pairs)
Station 1: 3 stair runs as timer (first time up hit every stair once; then every other; then two feet per stair)
Station 2: Partner plank: slap your own left shoulder, plank, then slap your own right shoulder, plank, then partner high five – repeato!
Station 3: Box jumps on low wall
Station 4: Dips on low wall
Station 5: Partner sumo squats (Sit and stay in low squat facing partner – slap left chest, then right chest then partner double high five – repeato!

Mosey back to the turf field for some Viking Hammer Games
Half of the group fellowship run for two laps around track. Hold a plank until second group completes…

Station 1: Forearms – Timer – jog to bleachers and forearm roll 8lb gnome-smasher hammer and string: Control unroll until it touches the ground and bring it back up
Station 2: In squat – behind your head triceps curls with 10lb sledge (Viking) hammer.
Station 3: Static hold with 10lb sledge in front of you; adjust grip for difficulty
Station 4: Conan swings with hammer – never touching the ground
Station 5: Regular ax chops without hammer hitting ground – alternate right and left

Round of Mary
Ring of fire
Bonni’s torture
Jackknives
American twists
V-sit hammer pass

COT:

Thanks to all who come out to share the beatdowns in the gloom. F3 has been an important part of making each day better for YHC.

Welcome FNG Gavel!!