Category: Uncategorized

DATE: 2022-02-23
AO: Compound
Q: citrus
PAX: El Camino, Roddick, Hightower, Jag, Popeyes, Zeus, Faceplant, Monk, Booking, 2 percent, Yardbird FNGs: None
COUNT: 12
WARMUP: SSH (until the last pax finally posted), cherry pickers, WMH, IW, hillbillies, down dog, cobra kai

THE THANG: Bricky Bobby to the center of Mosaic for 125 step-ups, as a group. Burpee Bricky Bobby to the underground lair for Deck of Death. After a brief magic trick by YHC – circle up, and PAX take turns pulling a card and leading the group through that number of the corresponding exercise: ♥️ = burpees, ♠️ = squats (with the Bricky Bobby weight for the card-puller), ♦️= merkins, and ♣️ = pull-ups. 4 of any suit is a fellowship lap and any 7 is a Ricky Bobby lap. Aces, of course, are 14 reps.

YHC’s intent here was to start preparing the PAX for the Murph, usually done over Memorial Day weekend. We don’t do a lot of pullups here, so seemed like a good time to start. We did three. Not “3 cards, so like 25-30 reps”. Three reps. One person pulled a club, and it was the 3 of clubs.

They say the best time to plant a shade tree was 20 years ago, but the second best time is right now. So…start training on pullups OYO!

MARY: big boy sit-ups, flutter kicks, penguins, and LBCs

ANNOUNCEMENTS: Nifty, nifty, Hightower’s FIFTY (RESPECT!) – join at Glory Days in Burke at 7p TONIGHT; Murph and family picnic Memorial Day weekend.

COT: Old Bay had a great COT two weeks ago, and I doubled down on it. Read it here: https://f3thecapital.com/2022/02/09/mixed-nuts/

I’m not posting what I shared, because Internet, but sharing my struggles and weaknesses with this supportive group helps me admit and own them, which is a huge step toward addressing them – and I appreciate all of you for that.

DATE: 2022-02-23
AO: Patriot
Q: Roadkill
PAX: Bone, CableGuy, Fish Fry, Ice Tea, Lucius, Maguire, My Space, Shake and Bake, Spokes, Sunshine, Wedding Singer FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Hillbillies, CP/WMH, Yurpees
THE THANG: PAX enjoyed an unseasonably warm morning with a circuit workout stopping every corner of the track with the first corner Legs exercises, second Abs, third Shoulders (with coupon), fourth Total body, with PAX volunteering to lead along the way. Legs included various squats, lunges, Everests, speed skaters. Abs various crunches, sit-ups, flutter kicks, American hammers. Shoulders Atlas Shrugs, curls, rows, presses, round the worlds. Total body burpees, Superman, dead bugs, ‘merkins. Four laps to make a LAST mile. MARY: Plank jacks, donkey kicks.
ANNOUNCEMENTS: Congratulations to the four hour and all night ruckers last weekend. Polar Plunge next weekend near the ballpark. Boneathon Saturday May 28.
COT: When facing a challenging grind at work or in life have the courage to pray, ask a friend or colleague for help, or otherwise reach out to others to get through it and see it to the end.

DATE: 2022-02-15
AO: Mountvernon
Q: Early Bird
PAX: Fonda
FNGs: Bus Stop Bill, Miller Time, Ratatouille, Churchill, Azimuth COUNT: 7
WARMUP:
Hold a deep squat for a few, 8 spider walks, 20 SSH IC, 15 Russian Soldiers, 15 Imperial Walkers.

THE THANG:
Run 2 laps to loosen up. Then go to work and try not to rest too much (the instruction was to try to keep the heart rate up, but obviously take an occasional breather as needed. I.e., don’t kill yourselves.) We set a timer for 20 minutes, during which each guy had to do as many rounds as possible (AMRAP) of:

-10 burpees
-20 merkins (scale to knees, if needed)
-20 dips
-20 air squats
-400 meter run

Each guy did 3+ rounds, which is what I was hoping for, so strong work by all.

MARY:
Each guy picked an ab exercise so we did a mix of WWII situps, protractor, low flutters, heel touches, (not sure what those are called), Ronaldos, LBCs, and side plank push ups.

ANNOUNCEMENTS:
This was a gasser. If you’ve been to one of our workouts you know we’re a chatty bunch. (The core of the group has known each other for a long time so this is how it is.) I’ll say there was very little chatter during this workout. And it’s funny, but for the runners in the group the 400M run was like a rest period. For me, the run and burpees smoked me, but I reveled in the other stuff. Such is the diversity of fitness in an F3 AO.

COT:
Standard parking lot chatter. Made up for the lack of chatter during the workout.

DATE: 2022-02-22
AO: Mountvernon
Q: Early Bird
PAX: Natty B’oh
FNGs: Bus Stop Bill, Ratatouille
COUNT: 4
WARMUP:
Hold a deep squat for a couple of minutes, 8 spider walks, 20 SSH IC, 15 Russian Soldiers; 15 Imperial Walkers.

THE THANG:
We have a nearby elementary school playground that we haven’t used in a piece so we jogged over there. Setup 4 stations, and did 3 rounds of: -10 burpees, and while one guy did that the other three did AMRAP of: -Dips on parallel bars
-Pullups (scaled to jumping pullups, as needed)
-Stepups

Walked over to the parking lost for a few minutes of suicides – there and back across 8 or 9 parking spots.

Then back to playground for more stations. This time three rounds of: -5 burpees, and AMRAP of
-Dips on a bench
-Air squats
-Box jumps onto a bench

Then a short jog back to the high school.

MARY:
10 WWII situps, 10 Ronaldos, 10 LBCs, 10 low flutters IC.

ANNOUNCEMENTS:
We were missing some key personnel today, specifically guys who rarely miss a workout. Miller Time apparently did some strenuous hiking over the weekend, and the only time this dude misses a workout is when he’s out of town or because of some recent physical pursuit – like a marathon or strenuous hike – so we can let this slide. We found out after the workout that a couple of guys had injuries that only people in their 40s and above have, so since many (most?) of us are in our 40s or 50s we can let this slide as well. And our captain – Winkelvoss – is legit sick, so he gets a pass as well. We know everyone will come back strong next time and we’ll have a laugh about which next old guy ailment will befall one of us.

COT:
Circled up briefly and wondered aloud where everyone was today. See above for answers.

DATE: 2022-02-22
AO: Freestate
Q: Horshack
PAX: Winston, CashOnly, ShowMe, Butter
FNGs: Cannoli, Dungeon Master East, Lefty
COUNT: 8
WARMUP:
(22 x 11 = 242 reps):
• SSH x 22 IC
• Mountain Climbers x 22 IC
• Frankensteins x 22 – out El Capitans x 22 – back OYO
• Swing Billies x 22 IC
• 2 Laps – Karaoke on the long sides
• Imperial Walkers x 22 IC
• Twisters x 22 each way IC
• Apollo Ohnos x 22 IC
• Cherry Pickers x 22 IC

THE THANG: 22 x 22 – Grab a coupon (22 x 22 = 484 reps)
• Arms Going Up (11 Exercises)
1. Blockies x 22
2. Dips x 22
3. Merkins x 22
4. Curls x 22
5. Grave Diggers x 22
6. Carolina Dry Docks x 22
7. Upward Press x 22
8. Elf on a Shelf x 22
9. Triceps Arm Extensions x 22
10. Chest Press x 22 (from your 6)
11. Upright Rows x 22
• Legs Coming Down (11 Exercises)
1. Squat x 22
2. Alternating Lunge x 22
3. Toe Touches x 22 IC
4. Bonnie Blairs x 22 IC
5. Jenner Jump Overs (tall coupon) x 22
6. Side Squats x 22
7. Murder Bunnies x 22 (11 out, 11 back)
8. Taint Scrapers x 22 (to eye level)
9. Leg Press x 22 (feel in coupon)
10. Calf Raises x 22
11. Al Gore Hold with Coupon x 22 seconds

MARY:
11 x 22 = 242 reps, never let your feet touch the ground):
• Reverse Crunch x 22 IC (Holding Coupon Up)
• Windshield Wipers x 22 IC
• Plank-o-rama (Hands on Coupon) 22 + 22 + 22 + 22 + 22 IC
• Big Boi Sit ups (feet in coupon) x 22 OMC

ANNOUNCEMENTS:
• Thirsty 3rd Thursday this week – 6:30p, Feb 24th – at Irish Inn at Glen Echo?
• Saturday March 12 – Old Bay & Magoo tri-state Ruck / Hike across Chain Bridge Road. It will end with a breakfast at Bob & Edith’s restaurant (5050 Lee Hwy, Arlington)
• The next Adopt a Road Clean up will coincide with Earth Day – on April 23rd (3rd Saturday). • Aiming for a Q-School in the spring so we can broaden our Q rotation

COT:
• On this Day in 1980 – The Miracle on Ice: US Beat Soviets in Olympic Ice Hockey
• The Soviet team had captured the previous four Olympic hockey golds, going back to 1964, and had not lost an Olympic hockey game since 1968.
• Friday afternoon, February 22, the American amateurs and the Soviet dream team met before a sold-out crowd at Lake Placid. The Soviets broke through first, deflecting a slap shot beyond American goalie Jim Craig’s reach in the first period. Midway through the period, Buzz Schneider, the only American who had previously been an Olympian, answered the Soviet goal with a high shot over the shoulder of the Soviet goalie.
• The relentless Soviet attack continued as the 1st period progressed with a goal and a 2-1 lead. With just a few seconds left in the first period, American Dave Christian shot the puck down the ice in desperation. Mark Johnson picked it up and sent it into the Soviet goal with one second remaining in the 1st period. After a brief Soviet protest, the goal was deemed good, and the game was tied.
• In the second period, the irritated Soviets came out with a new goalie, and turned up the attack. The Soviets dominated play in the second period, outshooting the United States 12-2, and taking a 3-2 lead with a goal just over two minutes into the period. If not for remarkable saves by Jim Craig, the Soviet lead would have been higher than 3-2 as the third and final period began.
• Nearly nine minutes into the period, Johnson took advantage of a Soviet penalty and knocked home a wild shot by David Silk to tie the contest again at 3-3. About a minute and a half later, Mike Eruzione, whose last name means “eruption” in Italian, picked up a loose puck in the Soviet zone and slammed it past the goalie with a 25-foot wrist shot and the crowd erupted in celebration.
• There were still 10 minutes of play to go, but the Americans held on, with Jim Craig making several more fabulous saves. With five seconds remaining, the Americans finally managed to get the puck out of their zone, and the crowd began counting down the final seconds. When the final horn sounded, the players, coaches, and team officials poured onto the ice in raucous celebration. • Play last 10 seconds of the game https://youtu.be/qYscemhnf88