Category: Uncategorized

DATE: 2022-05-31
AO: Atlantis
Q: Infinity
PAX: Deflator, Hammerhead
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, Michael Phelps, and Grady Corns.

The Thang: Run to four spots along the waterfront (yellow lifeguard chairs, scenic pier, old swift boat, & back to scenic pier), stopping to execute one round of Glute and Posture exercises: – 10 Donkey Leg Kicks on elbows, left, IC
– 10 Donkey Leg Kicks on elbows, right, IC
– 20 Reverse Merkins, IC
– 20 Reverse Lunges, IC
– 10 Single Leg Glute Bridges, left, IC
– 10 Single Leg Glute Bridges, right, IC
– 20 LBACS with leg raised, fwd & rev, IC

Mary: American Hammers

CoT:
We focused a lot on posture this workout.I find poor posture not only makes me look bad, but also causes physical problems in my body. Here is a good quote on posture:
“Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.” – Jordan Peterson

And since yesterday was memorial day, here’s a good quote:
“And if words cannot repay the debt we owe these men, surely with our actions we must strive to keep faith with them and with the vision that led them forth to battle and to final sacrifice.” – Ronald Reagan

Closed with words of prayer suffering from recent mass shootings and for our nation to develop effective solutions to the problem.

DATE: 2022-05-30
AO: Patriot
Q: Lucius
PAX: Big Short, CableGuy, Ice Tea, Jag, Kodiak, Lazlo, Legacy, Magoo, My Space, Old Bay, Shake ‘N’ Bake, Sunshine, 2 percent FNGs: Attache; Monet; Willis; 12 Point
COUNT: 18
WARMUP: SSH; Cherry Pickers; Windmills; Downward Dog; Cobra Kai; Child’s Pose; LBACs (fore and aft); Michael Phelps; Moroccan Night Clubs

THE THANG:
Lap around track (100 yd Bear Crawl; 100 yd Lunge Step; 50 yd Ricky Bobby Wall Sit CB pass; Bleacher Run; 50x Step Ups; 20x Dips; 50x Step Ups; 20x Dips; Bleacher Run; 10x Chicken Peckers (IC))

Favorite Things: PAX determined exercises by choosing their favorite things (e.g. Dogs v. Cats; Mountains v. Beach; Bacon v. Veganism; etc.). Exercises included 20x: Alt. Shoulder Taps (IC) or Plank Jacks (IC); Hand Release Merkins or Tempo Merkins; Copperhead Squats or Jump Squats; Air Press (IC) or Overhead Claps (IC); Burpees or Burpees; Carolina Dry Docks or Dive Bomber Merkins; Lunge Steps or Body Weight Squats.

Lap around track (50 yd Bear Crawl; 100 yd Lunge Step; 50 yd Mosey; 50 yd Crawl Bear; 50 yd Ricky Bobby Wall Sit CB pass; 1x National Anthem Balls to the Wall)

MARY:
LBCs; Flutter Kicks; American Hammers; Toy Soldiers

ANNOUNCEMENTS:
– Murph Today – You Missed it.
– Picnic Today – There’s Still Time
– Capital Tour 2022 – June 5-11
– Convergence – June 18

COT:
– Moment of Silence.
– Today’s workout focused on life’s little joys – the things that those who served but did not return will not get to enjoy again. This holiday weekend, live life to the fullest in their honor.

DATE: 2022-05-28
AO: Olympus
Q: CableGuy
PAX: Hightower, Roddick, Juneau, Rollingstone, Zeus
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Cherry Picker, WM Hayes, Arm Circles, Down Dog, Fellowship lap THE THANG: Pax formed two teams for four rounds of the following: 50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees
400M Run
Thang 2: Thunderstruck crusher with merkins on ‘thunder,’ burpees on ‘thunderstruck’ MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Murph, Picnic, Tour De AO’s
COT: Empathy – the ability to walk in the other person’s shoes. This workout is in that spirit where we do it all as a team and take turns leading the exercises. Get in the grime with people and meet them where they are. Aye!

DATE: 2022-05-29
AO: Mor-Ruck-Ing
Q: Kodiak
PAX: Old Bay, Magoo
FNGs: None
COUNT: 3
WARMUP: It’s a beautiful day, let’s get moving
THE THANG: Making a brisk rucking pace, the PAX made their way to the Brandymore Castle and scrambled to the top, cut their way to Arlington on Ohio Drive and hiked up a second high point on Minor’s hill; some squats and and additional hill scrambles were added along the way. MARY: Let’s have coffee
ANNOUNCEMENTS: None
COT: It’s a beautiful day; let’s make the most of it.

DATE: 2022-05-28
AO: Sandlot
Q: Maj. Payne
PAX: citrus, Lazlo, Shake ‘N’ Bake, Toolbox, Moneyball, Michael (Bronco) FNGs: Attaché
COUNT: 8
Eight PAX embarked on a secret journey this A.M. at #thesandlot. To believe the feats of epic excellence that occurred, one would have to have actually been there. The following is a very loose account of what happened. Remember, it’s top secret.

WARMUP: Yes, and it included the SSH, IW, WMH, Cherry Pickers, LBACs front, back and seal clap.

THE THANG: Head over the rollbar for some down and backs culminating in a whole lot of Absolutions! Men, this was tough business.

Once finished, back over the rollbar for some traveling. The PAX moseyed here and there and through the Bearmuda triangle. Several crashed along the way, but their brothers were there to pick them up. Well done for this phase.

Cool down included a quick game of F3 Kickball. Bears rules. ‘Nuf said.

MARY: Oh, there’s always something about Mary, and the PAX all participated in a flapjack fashion. H/T @Lazlo for reminding YHC that this was an hour-long workout. Check.

ANNOUNCEMENTS:
1. The Murph 0700 on Monday, May 30. Google Map RAC Field. Pull-up bars are on the tennis courts immediately adjacent.
2. F3TheCapital picnic 1100-1500 Monday, May 30 at Lake Accotink Park. Google Map Lake Accotink Park.
3. The Capital Challenge is coming! 8 beatdowns in 7 days – June 5-11. Watch Slack for deets.
4. And finally, F3TheCapital 4-Year Anniversary Convergence 0700, Saturday, June 18 at Roosevelt Island. Google Map Theodore Roosevelt Island.

COT: Leadership comes in many flavors, and it’s important to stress your leadership skills in different ways. Always look for ways to accelerate your life so that you can become a better father, son, husband, brother, friend or crazy uncle — whatever your role at any particular time might be!

Aye!