Category: Uncategorized

DATE: 2023-03-29
AO: Patriot
Q: Shake ‘N’ Bake
PAX: Lazlo, Big Short, Legacy, Obadiah, Grape Ape, Booking, bogey, Moneyball, Anchorman, Wedding Singer, Smokey, Lucius, CableGuy, Major Payne FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walker, Hillbillies, Windmills, Cherry Pickers, WMH, Downward Dog, Cobra Kai

THE THANG: LADDER-ISH: 5 Burpees, 10 BBSU, 15 Merkins, 20 Flutter Kicks, 30 Squats (HC), 40 Calf Raises 57 Overhead Claps

– Round 1 (Mosey to the Rock): 5 Burpees; 10 BBSU
– Round 2 (Mosey to the Theater): 5 Burpees; 15 Merkins; 10 BBSU – 28 Wall Dips
– 28 Wall Step-Ups
– Round 3 (Mosey to the Bottom of the Hill): 5 Burpees; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 4 (Mosey to the Top of the Hill): 5 Burpees; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 5 (Mosey to Shop Class): 5 Burpees; 40 Calf Raises; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 6 (Mosey to BB Court): 57 Overhead Claps; 40 Calf Raises; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU; 7 Burpees

MARY: 57 LBC, Bridge, Donkey Kick, Fire Hydrant, 28 Toy Soldiers
ANNOUNCEMENTS: Ruck cleaning party at Major Payne’s house tonight. Check the #growruck_thecapital_2023 channel for details. Boneathon in May, check the #boneathon channel for details.
COT: Shoutout to to the dudes who did the Growruck on Sat/Sun. I was an observer and it was truly amazing to witness what these men accomplished. Conducted and AAR on year 56 and recognized how appreciative I am for F3 and also the importance of self care. Take care of your mind and body and learn to VALUE yourself. You are good enough, you are smart enough and gosh darnit, people like you!

DATE: 2023-03-29
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, IWs, Michael Phelps, and LBACs.

The Thang:
11’s:
– CDDs (IC) and Jump Squats
60m Sprint
– Bonnie Blairs and HRR Merkins
60m Sprint
– Jump Ups and Dips

Calf Stretch
Prayer Pose Stretch

Mary: American Hammers and J-Lo’s.

CoT: In the book that Sparky recommends, The Good Life, it discusses a scientific study that found not all social media use is equal. Often, it can lead to feelings of depression or missing out as we see the curated content of other people’s lives. However, going into social media with the intent to give rather than merely consume what is in there can actually improve feelings of happiness. Instead of just scrolling through a social media feed, try commenting on a friend’s post in a positive way. Just liking or reacting to a post can also bring benefits. Also, posting your own, tactful but honest, photos/news can improve feelings of happiness. So, next time you engage in social media ask yourself whether you are contributing or merely consuming, and change course as necessary.

DATE: 2023-03-28
AO: General
Q: Booking
PAX: 2 percent, Moneyball, citrus, Toolbox, Hard Knox
FNGs: DR PAX: Snookie, Gilmore
COUNT: 8
WARMUP: SSH, Windmills. Imperial Walkers, Hill Billies, Michael Phelps, Lettuce Pickers, WM Hayes, Down dog, greatest stretch, cobra Kai THE THANG:
Lunge burpee to 50, 50 squats, back peddle to goal line
Bear crawl to 40, 40 calf raises, back peddle to end zone
Bear crawl to 30, 30 big bois, back peddle to end zone
Bear crawl to 20, 20 merkins, back peddle to end zone
Bear crawl to 10, 10 burpees, back peddle to end zone

DORA- 100 merkins, 100 plank jacks (IC), 100 WW1 sit ups- run to 50 yard line- 2 burpees

Ring of Fire- 5 hand release merkins- PAX holds plank

MARY: flutters, Nolan Ryan, LBC, penguin crunch
ANNOUNCEMENTS: dad camp in June
COT: check in with friends and PAX that you may not have seen in a while. You never know what someone may be going through and by reaching out you may offer them an outlet of support. We sometimes put on a happy face when there is trouble underneath. We try to battle through it and by reaching out that may mean a lot.

DATE: 2023-03-28
AO: Atlantis
Q: Hammerhead
PAX: Deflator, Infinity, Bone, Bratwurst
FNGs: one downranger from Ohio
COUNT: 6
WARMUP:

Will Mays Warrior Hayes
Snow boarders
Speed skater jumps
Side to Side Jumps
Shuffle Shuffle Touches
Alternating Muscle Mens
Line Hops

The Thang:

Partner 90-60-30s

90s of Ball Merkins* while partner 3/6/9 Parking Space Suicides *both 2- point and 3- point options are in play

60s of partner Line Hops w/Ball while partner Tripple Jumps

Group Game: “Taps” with 30 Reps

(stoppage after each PAX is eliminated 3 times)

Mosey to the Dock
–>>Motivators and Bear Crawling

Mosey to the Swift Boat & Hustle Back

THE THANG:
MARY:
90 sec Cool-down:
Plank routine (45 sec Althernating shoulder following taps followed by 45 sec Alternating elbows/hands

ANNOUNCEMENTS:
20 May – Marathon (run/walk/bike) from the Arlington pad of @Bone

COT: whatever you Kudos, Cross or Crisis….give it up to God. our success is not our own, it should be attributed to Our Creator

DATE: 2023-03-28
AO: Delphi
Q: Pop Fly
PAX: K-Pop, Ashe, Wham-O, Nano, Dunder, Peanuts, I-Beam, Doodles, Flapjack, Battleship FNGs: Battleship (counted above cuz he’s already up on Slack) COUNT: 11
WARMUP: mosey lap, SSHs, WMHs, world’s greatest stretch, cherry pickers, merkins

THE THANG: The Pax split into partners and grabbed one coupon

The Q how to set of exercise cards in two piles turned face down. when the cards were flipped over, one from pile one and one from pile two, the packs had to perform the exercises. The kicker was that one pax always had to be exercising with the coupon

Examples of pairings:
Buttkickers and Squats / Run 300yds and Merkins/ Bear Crawl and Freddie Mercury/ 100 Calf Raises and Squat Jumps.

The pax always had to decide what exercise to do with the coupon, and what exercise to do without the coupon…. Making for some interesting choices.

The Pax got an extra round in because the Q has a watch that tells time differently (and more slowly) than the clock at the naval observatory.

MARY: No time. The Q needs to reset his watch and he owes the Pax 5 minutes back at his next Q at Delphi.

ANNOUNCEMENTS: Dad’s Camp & Dolly Sods

COT: it’s the extra things of F3 that keep us coming back. we invite all our pax to avail themselves of the extra stuff that goes on within F3… whether it be a cornhole tournament or a ruck, or something else, these events create the bonds that make F3 a more fulfilling experience.