Category: Uncategorized

DATE: 2022-05-25
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP: Side straddle hops, high knees, butt kickers, run in place.. THE THANG:
100 yd ladder workout with coupon at each interval

20 squats – 10 yds suicides
20 lunges – 10 each leg – 20 yds suicides
20 high curls with one leg back – 30 yds suicides
30 curls – 15 each arm – 40 yds suicides
20 big boy sit ups – 50 yds suicides
jog with coupon to 60 yds, walk back rifle carry
20 merkins – move coupon left/right – 70 yds run
30 rows – 15 each arm – 80 yds run
20 plank rows – 10 each arm – 90 yd run
20 American hammers- 100yd suit case walk – switch arms at end zone

MARY: Mix stretches
ANNOUNCEMENTS: Old Rag TBD.
COT: Uvalde Texas tragedy – thoughts and prayer for the young souls and adults that left this earth yesterday and for their family and the supporting community. 🙏🏼

DATE: 2022-05-25
AO: Compound
Q: citrus
PAX: Hightower, Mark Euler, Yardbird, Speedo (Brad Luring), Peanuts FNGs: @fourpeat (Mark Euler)
COUNT: 6
Every 9:29 (from the start of the warmup until the end of the COT), we performed 5 merkins and 25 calf raises, representing the amount of time Officer Derek Chauvin knelt on George Floyd’s and the date of Floyd’s murder by Officer Chauvin.

WARMUP: SSH, WMH, cherry pickers, IW, hillbillies, world’s greatest stretch, down dog

THE THANG:
PART 1: Run 1 mile (monthly challenge, ✅)
PART 2: Pyramid of 11s (squats and burpees)
PART 3: Ultimate frisbee with 1 burpee penalty for dropping the disc. Then ultimate football when the disc kept getting dropped. Scoring team chose a Mary-like exercise after each TD.

MARY: Everyone took a turn leading an exercise. Flutter kicks, big boy situps, LBCs, T-stabilizers, merkins.

ANNOUNCEMENTS:
– “Thoughts and Prayers” aren’t enough. 20 kids dead at the hands of a guy with a gun. – Murph WOD: Mon 5/30 starts at 7am at GMU followed by coffeterria – Family Picnic: Mon 5/30 starts at 11am runs all day, Lake Accotink – Anniversary Convergence Sat, June 18 starts at 7am Roosevelt Island

COT: How can we each be an ally to support the Black community as well as others who may be oppressed? How can we continue to support diversity in F3 organization locally and on a national level?
(COT borrowed from here: https://f3princeton.com/2022/02/02/black-history-month-tribute-partner-wo/)

DATE: 2022-05-25
AO: Horizon-Ao
Q: Old Bay
PAX: Jag, sticks, Poe, Fish Fry, Kodiak, Undertow, Old Bay, Brown Bag, vplaxico FNGs: FNG Bambi, Attaché
COUNT: 11
WARM UP:
Side Straddle Hop
Little Bitty Arm Circles
Side Straddle Hop
Michael Phelps
Side Straddle Hop
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:
Mosey to various points around the AO, Coupons & Ladders then run One – Ball Park
10 – Carolina Dry Docks
15 – Big Boy Situps
20 – KettleBell Swings
Hill Sprint
1 Burpee
Two – Woods Hill
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Hill Sprint
2 Burpees
Three – School Front
10 – Hernia – Coupon V Up
15 – Coupon Push Up
20 – Lion Kings
Fellowship Run around parking lot
Four – Between the Schools
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Parking lot sprint

Extra Credit: Wall Sit/Bear Crawl Ricky Bobby – PAX line up on the wall in wall sit position, Ricky Bobby Bear Crawl to move the line, resting in wall sit position.

Mary:
Flutter Kicks
J Lo

Announcements:
2ndF 4th Thursday – Audacious Aleworks
Thursday, May 26⋅7:30 – 9:00pm
Location:
Audacious Aleworks Brewery – Falls Church
110 E Fairfax St, Falls Church, VA 22046, USA

Memorial Picnic
Murph

DATE: 2022-05-25
AO: Patriot
Q: Lucius
PAX: Anchor Man, Big Short, CableGuy, Ice Tea, Legacy, Maj. Payne, Mayberry, Roadkill, Shake ‘N’ Bake, Spokes, Wedding Singer FNGs: Willis
COUNT: 14
WARMUP:
SSH, LBAC, Downward Dog, Cobra Kai, Childs Pose, Cherry Pickers, Michael Phelps, Moroccan Night Clubs

THE THANG:
PAX loaded the car for the annual beach vacation, packing the usual stuff: cooler, beach towels, fishing rods, hi-lift jack, sandbags, cinderblocks, etc. Because they did it wrong, they repeated the process. Several times.

PAX traveled to the beach, beginning with Lunge Walks, slowing to a crawl (Bear Crawl that is), going through the Chesapeake Bay Tunnel (Balls-to-the-Wall and Bear Crawl), stopping for a speeding ticket (Burpees) in Chesapeake, then on to the Outer Banks.

Upon arriving at their beach house, PAX carried their cinderblock to the top of the stairs, then jumped for joy (Squat Jumps). Repeat 3x (slick, with no block).

Hot-Sand Suicides:
– 30 yd Hi Knees, 20 Merkins; 30 Yd Hi-Knees; 20 Merkins
– 20 yd Hi Knees, 10 Merkins; 20 Yd Hi-Knees; 10 Merkins
– 10 yd Hi Knees, 5 Merkins; 10 Yd Hi-Knees; 5 Merkins

Surfer Girls: Carry CB surfboard 40 yards past the breakers, then 3x 8-count surfer ups. Repeat at 35 and 30 yards.

PAX packed for their return trip, carrying their CBs back to storage and collecting sundry coupons at the car.

MARY:
Flutter Kicks, LBCs, Toy Soliders, JLos

ANNOUNCEMENTS:
– Murph – Memorial Day
– Picnic – Memorial Day
– F3 The Capital Tour – See @Lazlo for details
– Capital Convergence June 18

COT:
Planning, packing, and going on trips with family or friends can be stressful. Those who travel with us look to us to set the tone for the trip. Please pack your patience and be the type of person that people like to travel with. Also applies to TSA.

DATE: 2022-05-24
AO: Atlantis
Q: Riot
PAX: True North
FNGs: None
COUNT: 2
WARMUP:
25x SSHs
15x Don Quixotes
15x Cherry Pickers
15x WMHs
15x Michael Phelps

THE THANG:

Mosey
10x merkins
10x squats
PAX choice

Mosey
10x 3 count merkins
10x CH Squats
PAX choice

Mosey
10x Bonnie Blair’s
10x Carolina Dry Docks
PAX choice

Mosey
10x mountain climbers
Plank
PAX Choice

Mosey
10x merkins
10x squats
PAX Choice

Mosey
10x 3 count merkins
10x CDDs
PAX choice

Mosey
10x Mountain Climbers
25x Air Pushers
PAX choice

MARY:
25x American hammers
25x Big Boy sit-ups
Downward dog into cobra

ANNOUNCEMENTS:
COT:

Thank you for coming out today, because if you weren’t here, I would just be by myself.