Backblasts

DATE: 2023-06-12
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket, Chasqui
FNGs: None
COUNT: 3
WARMUP: Mix warmup
The Thang: 1/2 Murph

Run 1 mile: 1/2 lap intervals x9 sets
push ups: 12 and squats: 12

5 sets of pull ups: 10 and squats: 10

Total:
1 mile
pull ups: 50
push ups: 108
squats: 158

COT: Health and wellness.
Announcements: TBD: 2.0, SLT. Check channel for updates

DATE: 2023-06-12
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp), Firehead, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: Imperial Walkers, Michael Phelps, Willie Mays Hayes, Piano Tappers, LBACs with leg raised, and Mosey.

The Thang:
30 Coupon Chest Press
10 Walking Lunge, IC

30 Coupon Curls
30 Coupon Chest Press
10 Coupon Walking Lunges, IC

30 Bent Over Rows
30 Coupon Curls
30 Coupon Chest Press
10 Coupon Overhead (OH) Lunges

20 Goblet Squats
30 Bent Over Rows
30 Coupon Curls
30 Coupon Chest Press
10 Coupon OH Lunges

Mosey

20 Coupon Shoulder Presses
20 Goblet Squats
30 Bent Over Rows
30 Coupon Curls
30 Coupon Chest Press
10 Coupon OH Lunges

20 Coupon Shoulder Presses
20 Goblet Squats
30 Bent Over Rows
30 Coupon Curls
30 Coupon Chest Press
10 Coupon OH Lunges

Mosey

60m Sprint

Mary: Side Crunches, Coupon Crunches, Coupon Flutter Kicks, Sweat Angels w/coupon Taps, and Plank with Feet on Coupon.

Announcements:
The celebration of the 5th Anniversary of F3 the Capital is this Saturday at 7am at the Patriot AO in Arlington. We will carpool with Sparky. Details to be posted on Slack.

Moneyball will Q Wednesday and Firehead will Q Friday.

CoT: This week’s Q-Source is about groups, defined as a voluntary combination of two or more people. The tendency to form groups is instinctual, as we find strength in numbers, some kind of advantage from being in a group. This is well-illustrated in the movie Cast Away in which a man deserted on an island creates a partner from a volleyball in order to psychologically assuage his loneliness. Loneliness is an instinctual signal that being alone is dangerous. As you consider the groups that you are part of (or need to form), think of how you can bring them to better advantage. Bringing your group to better advantage is the essence of leadership, and the purpose of all we do in F3.

DATE: 2023-06-10
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: sSH, WMH, Surrenders, arm circles, beet pickerd
THE THANG:
We can the Beep Test which is similar to a tabata running test. With 20 yards measured, we would run the 20 yards in 10 second intervals. There are levels based on 8 reos. The test has a chart that measures where you stand based in your age. Our best runner made it to level 7

Followed up with rounds of merkins, Moroccan night clubs, shoulder presses, good mornings, and wall sits MARY:
Lbcs, flutter kicks, rosalitas.
ANNOUNCEMENTS:
Group workout next Saturday. Carpool from Sparky’s

COT:
Idleness is the enemy of the soul. St. Benedict

DATE: 2023-06-10
AO: Sandlot
Q: bogey
PAX: Hightower, Legacy, Zeus, Jenner, citrus, Beaux, Traveler, Booking, Strange Brew, 2 percent, Nano FNGs: None
COUNT: 12
WARMUP: Side Straddle Hop, Imperial Walkers, Hill Billy, Itty Bitty Arm Circles, Michael Phelps, Cherry Pickers, Downward Dog, WGS THE THANG: Phase 1 (Hightower Q); String of Pearls: Mosey, with stops for: 10 Merkins
10 Merkins, 20 Dips,
10 Merkins, 20 Dips, 30 squats (x2)
10 Merkins, 20 Dips,
10 Merkins,
Phase 2 (Bogey Q)
Rifle carry coupons (50yd)
Round 1
15x step ups IC
20x overhead press
20x curls
Round 2
20x step ups IC
20x derkins
25x overhead press
25x curls
Round 3
20x step ups IC
30x overhead press
20x derkins
30x curls
Rifle carry (50yd)
Bat wings (holding arms up until Recover)
20 LBACs IC forward
1x 10 count
20 LBACs IC reverse
2x 10 count
20x seal claps IC
3x 10 count
20x overhead claps IC
1x 10 count
Recover
MARY: 75 Flutter Kicks IC
ANNOUNCEMENTS: Trolley final sermon at United Methodist tomorrow, Sunday, 11:00; Convergence Q Next Saturday at the Patriot 0700
COT: We will not be reporting out the many wise words that were passed along on the subject of marriage. But, indeed, they were wise. We will simply note, we are so proud of Traveler and wish the happy couple the very best! We raised over 300 dollars for St. Charles Borromeo Church in Clarendon with this event! Thank you Sandlot and thank you F3 The Capital SLT!

DATE: 2023-06-09
AO: Sparta
Q: Doodles
PAX: Battleship, Nano, Obadiah, Zeus, K-Pop
FNGs: None
COUNT: 6
WARMUP: SSH, cherry pickers, down dog, arm stretches, high knees, karaoke, Super Mario
THE THANG: Split into pairs. Each pair responsible to carry blocks around the school – either farmer carry or rifle carry allowed – rotating at each corner. Other PAXs would mosey to corner performing two exercises for 10 reps each until pair with Cindy’s arrived. Then new pair took Cindy’s and rest of group moseyed to next corner. Added 5 blockees on 2nd lap to each Cindy segment. Exercises at each corner were: 1. Burpees, Donkey kicks
2. Merkins, jump squats
3. Mike Tysons, Heels to Heaven
4. Squats, SSHs in cadence
Did 2 laps around school.
MARY: LBCs, Freddie mercuries, merkins
ANNOUNCEMENTS: sandlot tomorrow for Bachelor beatdown, June 17 convergence, Q sign ups low so sign up
COT: Phone calls are better than texts or emails because it communicates tone. Don’t hide behind the technology if got to say something, better to pick up the phone.