Free Outdoor Morning Workouts To Build Community Leaders
Q-Chew Toy PAX- Almanac, FNG
F3 Mission
F3 Core Principles
The Thang:
100 Reps Kettlebell Swings with a block
100 Reps Squat Thrusters with a block
100 Lt. Dans
300 Walking Lunges
400 Squats PAX completed somewhere between 5 and 7 rounds breaking down into 10,10,10,30 & 40.
COR
NOR
FNG-Huckleberry
Announcements
Prayer- For our country, first responders and military
AO: The Patriot
QIC: Maj Payne
The PAX: Three Mile, Lucius, Fuzz, Elvis, Jenner, Brown Bag
Lucky seven PAX gathered in the post-snow gloom after surviving the first blizzard of 2020. Temps hung around 30 degrees, which was cold enough for YHC and others to cover up the legs. The beatdown was simple, and it kept us out of the snow. Perhaps we’re all getting too soft. Perhaps. But the beatdown was real. Here’s what we did…
WU: SSH x 20, IW x 15, WMH x 10, Cherry Pickers x 10, LBACs front and rear x 10, Copperhead Squats x 10.
The Thang: Mosey to grab some cinder block coupons and head up to the sheltered area near the restrooms.
Pair up. Knock out the following exercises Dora style (each PAX does half) . Then, do the burpees together (each PAX does all).
Exercise: 100 x walking lunges
10 x burpees
Exercise: 90 x Cinderblock curls
9 x burpees
Exercise: 80 x BB sit ups
8 x burpees
Exercise: 70 x Mountain climbers (IC)
7 x burpees
Exercise: 60 x Cinderblock press
6 x burpees
Exercise: 50 x jump squats
5 x burpees
Exercise: 40 x Cinderblock squats
4 x burpees
Exercise: 30 x Cinderblock Merkins
3 x burpees
Exercise: 20 x Bent over rows
2 x burpees
Exercise: 10 x Thrusters
1 x burpee
And back up…
1 x burpee
Exercise: 10 x Thrusters
2 x burpees
Exercise: 20 x Bent over rows
3 x burpees
Exercise: 20 x Bent over rows
4 x burpees
Exercise: 40 x Cinderblock squats
5 x burpees
Exercise: 50 x jump squats
6 x burpees
Exercise: 60 x Cinderblock press
Due to time (we’ll blame time…), the PAX had to stop the upward progression and move to Mary.
Mary: Flutter kicks x 20, LBCs x 20, Supermans x 20
COT: It’s always a pleasure to lead the PAX. Gratitude for those who posted in the frigid gloom today. It’s tough to post when the gloom is dark and cold, but it is those times where we feel as though we’ve accomplished something worthwhile alongside those we can truly call brothers.
AO: Delphi
QIC: Nano
PAX: Hightower, Mule, Obadiah, U-boat, and YNAB
Warm up: SSH, mountain climbers, Willie Mays Hayes, Frankenstein’s
The Thang: After a short mosey to the Pohick Library, the PAX had three rounds of:
After a short Mosey to Peter Roy Ct., the PAX performed a series of:
After a short Mosey to the next station:
A half-mile mosey to the next station which was a cul-de-sac where the packs ran around the outside and the line leader ran to the center and did 10 merkins…time to get back!
With about 1 mile to get back, that’s when the fun began!
Mary: To keep the Mary active we all spread out around the basketball court. The center man called lead an exercise, then we sprinted to the next spot and repeated. Exercises included:
COT: Happiness is not derived in material goods but rather is achieved through a recognition of the greatness things we have in our life. Keep this in mind as you seek material goods that really won’t make you any happier, and instead try to find ways to help others and give back and you’ll see how much more fulfilled you will become. Personally, I am extremely grateful for my wonderful family and this includes my F3 brothers!
AO: The Patriot
QIC: Lucius
THE PAX:
Bone; Brown Bag; Elvis; Fish Fry; Fuzz; Jenner; Lazlo; Maj. Payne; Shark Week; Sticks; Sunshine; Tea Party; Three Mile
Today, the PAX confirmed the best-laid plans of mice and men go astray. YHC was expecting 16 or more PAX to post, allowing eight teams to work through a fun series of stations. We ended up with 15 PAX … one short. Since no-one wanted to exercise (or carry a log) alone, the PAX helped YHC adjust the stations, saving the beat-down.
WARM UP:
SSH; Windmills; LBACs; Moroccan Nightclubs; Downward Dog; Merkins
THE THANG:
The PAX split into pairs, then carried coupons between exercise stations. Coupons included a log; a sandbag train; a heavier log; two sand-filled buckets, and a bonus tricycle. Stations included:
(1) CB curls; CB presses; CB high-pull;
(2) 4-count step-ups, derkins; and 4-count lunges; and
(3) dips; mountain climbers; squat jumps.
All exercises performed with a smile on the PAX’s faces.
THE MARY:
Unknown abdominal exercises; box cutters.
COT:
During recent travels, YHC visited a hotel gym. Despite having “heat,” “lights,” and a “roof,” it was awful— with unfriendly gym goers. This reminded YHC that it is the PAX that make posting in the gloom rewarding. Unlike a New-Year Resolution gym membership, friendships forged by carrying coupons and lifting cinder-blocks (or even helping the Q count to fifteen) endure. Thanks for coming out. And next time, bring one more friend.
The Love Train sped into 2020 with full passenger cars!! 5 Runners + 7 Ruckers = 13 PAX workin’ the W&OD railroad. That’s by far the greatest turnout, thanks to Hightower bringing Ruckers and to two runners, Mayberry and Tea Party, on the train for the first time.
We got a bit of a late start, but it was well worth the wait as a few PAX rolled in almost right on time. Temps were in the mid-30’s, but the brisk wind made it feel colder, and everyone was ready to get started.
I was impressed with the Ruckers, who not only carried their ruck sacks but also hoisted sandbags on their shoulders for the 3 mile ruck. I can’t speak for them, but they looked in pain as we runners passed them about a half mile from the AO. When we went back for them, they had already picked the pace to a jog for the last quarter mile.
Announcements: 1) First Service project of 2020 coming up next Sat, Jan 11. Cleaning up wreathes at Arlington National Cemetery. 2) Bone has a variety of 2ndF events coming. Tune in to the 2ndF channel in Slack. 3) QSource in F3TheCapital re-starts this Thursday, January 9 at 7:30 at Northside Social in Falls Church.
COT of thanksgiving for the great crowd at the Love Train this morning and the energy recently poured into getting F3TheCapital organized and ready to grow.
Monk
PAX: Maj. Payne, Jenner, Hightower, YNAB, Tea Party, Mayberry, Nano, Monk, Lazlo, Bone, Elvis, Early Bird, and JAG
F3 The Capital 