Category: Uncategorized

DATE: 2023-03-16
AO: Freestate
Q: Wildcat
PAX: Deagle, Horshack, Winston, Butter, Cannoli, Dungeon Master (Amon), CashOnly, FIFA FNGs: Mumford, Brony
COUNT: 11
Warmup:
Side-Straddle-Hop: x 15 IC
Swingbillies: x 15 IC
Arm circles/Chinooks: x 10/5/5/10 IC
Cherry Pickers: x 15 IC
Mountain Climbers: x 15 IC
Hairy Rockettes: x 15 IC
Plank Jacks: x 15 IC
Windmills: x 15 IC

The Thang:
2 rounds of:
20 Coupon Curls
10 Burpees
20 Overhead Coupon Presses
10 Taint Scrapers
10 Merkins
20 Coupon Chest Presses
20 Coupon Rowers
with assorted Moseys w/Karaoke or High Knees, Bear Crawls & Frankensteins, and Crawl Bears and El Capitans thrown in.

Mary:
Freddie Mercury x 15 IC
LBCs x 15 IC
Plankorama/Nolan Ryans: 10/10/10/10 IC
X Factors x 15 IC
Flutters x 10 IC

COT: I haven’t been around much lately, and I’m about to leave for another month in Israel, but I should be around a lot more after that (except for around the wedding this summer of my son Jonathan/F3 Curveball, and one other possible wrinkle). I will, of course, miss you guys while I’m gone. The possible wrinkle is that Curveball and I may be getting on a TV game show soon and, if we do, we’ll have to fly to the UK to film it. I don’t know if we’ll get on or not (I think probably not after crashing and burning at our callback audition yesterday!), but one of the things that prepping for this game show has highlighted for me is just how much our lives depend on luck – being in the right place at the right time, or the wrong place, or being subject to what somebody else or something else does that may lead to big changes in our lives. The one thing we can control, though, is to be grateful for the lucky breaks we have, and to be aware that we can’t take full credit for such a large part of our good fortune. In that vein, I am very grateful for you guys’ coming out here, as well as for Horshack’s having posted about Freestate, which is how I found F3 in the first place.

DATE: 2023-03-15
AO: Compound
Q: Peanuts
PAX: Yardbird, Snake (Will Harris), Booking, Hightower
FNGs: None
COUNT: 5
WARMUP: mosey undercover for some SSHs; MP; CPs; WMH; DD; WGS; CK; HSS; AS
THE THANG: Mosey underground two levels for some partner work in the form of B.O.M.B.S. and just a touch of B.L.I.M.P.S. MARY: she got left behind
ANNOUNCEMENTS: we got this big event this weekend
COT: make sure you take some time to laugh. It can be very important medicine and sometimes all we can do is laugh.

DATE: 2023-03-15
AO: Patriot
Q: Major Payne
PAX: bogey, Ice Tea, FIFA, CableGuy, Anchorman
FNGs: None
COUNT: 6
WARMUP:
10 SSH
10 IW
10 Cherry Pickers
10 LBACs front and rear
Down Dog
20 HRPUs
20 BSUs

THE THANG:
Pair up — Each group pick up a sandbag

4 laps around track.

Lap 1. Regular ruck and carry 60#-80# sandbag. Move as fast as you can. Followed by 10 x Ruck thrusters and 20 x Ruck Flutter Kicks (in cadence).

Lap 2. No strap lap. Carry ruck or coupon And 60# – 80# sandbag. Follow up with 10 x Ruck/coupon swings and 20 x Ruck mountain climbers IC.

Lap 3. Carry 60#-80# sandbag. Move as fast as you can. Follow up with 10 x Ruck Merkins and 20 x Ruck Big Boy Sit-ups.

Lap 4. Overhead carry lap. All PAX move as a team. Whenever someone’s ruck touches their head or it goes below shoulders, team does 3 x burpees and continues on.

MARY: 50 LBCs

ANNOUNCEMENTS: Sign up for the GTE raffle! Grand prize is a bottle of Pappy’s bourbon ($3K value) + a bunch of other stuff. See here: https://f3thecapital.com/gte35-fundraiser/

COT: When it comes to leadership, before we can do anything else, we need to get ourselves right. Getting right involves pushing yourself to become 1% better every single day. Additionally, no man can get right by himself. Part of this process means that we need to reach out to others to get ourselves right. No OYO!

Aye!

DATE: 2023-03-15
AO: Horizon-Ao
Q: Magoo
PAX: Strange Brew, Kodiak, Median, Trifecta, SPINAL TAP, Purple Rain, Gherkin FNGs: None
COUNT: 8
WARMUP: M.Phelps, AbeVigoda, lunge twist, donkey kicks, high kick, mosey to wind protected area THE THANG: 8 rounds of tabata
MARY: wedged into the tabata
ANNOUNCEMENTS: Bring rucks for @Kodiak’s Friday workout
COT: You get out what you put in.

DATE: 2023-03-15
AO: Aerie
Q: Stewie
PAX: Lonestar, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP:

Mosey
Highknees
Imperial walker
Hillbillies
Shoulder taps
High plank leg stretch (elbow and knee 90deg)
Michael phelps
Arm circles

THE THANG:

MoM
1. Murderbunny + cindy
2. Rifle carry + sand pill
3. 45 lb ruck shuffle+50lb Sandbag drag (tied to rucksack)
4. Bearcrawl + bowling ball,
5. Unweighted mosey.

The route was reduced from a full field to half field due to only 3 PAX. All agreed this would be way better with a larger group. Rules are 1PAX moseys at all times. As the mosier laps a coupon lugger, coupon is swapped and relieves. PAX that was relieved then moseys to the next coupon lugger in succession….and so on until all MoM has been performed for one lap. Repeato 2x.

Extra Credit!!!

Each PAX select his favorite MoM to start and move 20yard (OYO) Al Gore till all arrive then rotate to the right. At 60yd about face and return repeato back home.

Motivators: SSH 8ct (144 total hops)

MARY:
LBC
Australian Snow angel
Flutterkicks

ANNOUNCEMENTS:
Book thang
Murph

COT:

There are two ways to store up knowledge: reading and relationships. Your life is largely influenced by the books you read and the people you meet.

“An intelligent mind acquires knowledge, and the ear of the wise seeks knowledge.” ‭‭Proverbs‬ ‭18‬:‭15‬

“The wise lay up knowledge, but the babbling of a fool brings ruin near.” ‭‭Proverbs‬ ‭10‬:‭14‬ .”

“To get wisdom is to love oneself; to keep understanding is to prosper.” ‭‭Proverbs‬ ‭19‬:‭8‬.”