Category: Uncategorized

DATE: 2022-12-09
AO: Patriot
Q: Jag
PAX: CableGuy, Legacy, Fish Fry, Shake ‘N’ Bake, Jenner, Lucius, My Space, Bone, Big Short, Booking, Ice Tea, Lazlo, Wallace, Passport, bogey, Smokey, Crown vic FNGs: FNG Mortimer
COUNT: 19
WARMUP: 12 SSH; 12 Seal Claps; 12 Air Presses; 12 Michael Phelps; 12 SSH; 12 Imperial Walkers; Down Dog; World’s Greatest Stretch; Cobra Kai; and 12 Merkins.

THE THANG: On the first day of F3-mas, F3 gave us: 1 Burpee and a 10-yard out and back run.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a 20-yard out and back run.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a 30-yard out and back run.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a 40-yard out and back run.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 50-yard out and back run.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 60-yard out and back run.

On the seventh day of F3-mas, F3 gave us: 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 70-yard out and back run.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 80-yard out and back run.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 90-yard out and back run.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 100-yard out and back run.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 110-yard out and back run.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 120-yard out and back run.

MARY: 21 WWIIs; 60 LBCs; 21 Freddie Mercuries; 12 Supermen; 60 LBCs (making 120, natch); 21 WWIs; and 12 Nolan Ryans (What’s a holiday without someone punching somebody?).

COT: Make giving thanks a regular exercise, not just one done at the holidays. Out.

DATE: 2022-12-11
AO: Mor-Ruck-Ing
Q: Hightower
PAX: bogey, Sunshine, CableGuy, Ice Tea, Shake ‘N’ Bake
FNGs: None
COUNT: 6
WARMUP:
1/2 mile shaking out the limbs, then stopping for stretches. THE THANG:
EMOM to improve our ruck conditioning
1 min shuffle & 2 min walk, goal to get below 15 min pace
Stop about 3 miles out on WO&D for Ring of Ruck.
Squats, shoulder squat press, ruck swings. Then 10 sec drill to remove plate from Ruck, followed by 15 sec drill to pack ruck. Pick up EMOM again to return to NSS.
Stopping for 2 min PT:
As many merkins for 2 mins
As many big boys for 2 mins
Followed by ruck shuffle all the back to NSS.

MARY:
None

ANNOUNCEMENTS:
Coffee

COT:
Fellowship

DATE: 2022-12-10
AO: Sandlot
Q: Boomer
PAX: bogey, Booking, citrus, Dojo, Lazlo, Legacy, Zeus, Shake ‘N’ Bake FNGs: Flood
COUNT: 10
WARMUP: Mountain Climbers, SSH, Cherry Pickers, Michae Phelps, LBACs, Mosey to Field

THE THANG:

Musical Dora
PAX partnered up and switched off running suicides and exercise. Rather than counts of 1-2-3, only moved to next exercise after song on playlist ended. Round 1: Merkins, V Ups, Air Squats
Round 2: Wide Arm Merkins, Freddie Mercuries, Reverse Lungs
*Unfortunately, the PAX thought this wasn’t very challenging and that the playlist was lousy.

Wall Sits
PAX lined up holding wall sits and went up and down the line doing an increasing number of squats.
*Intention was for Pink Floyd’s Another Brick in the Wall to be playing during this, but in true Boomer fashion his Internet stopped working and he blames Citrus. 😄

Short Tabatta work of 45 second work, 15 second rest including: Merkins, SSH, Four Square, Calf Raises & Bonnie Blairs. At PAX insistence, Burpees were also included.

MARY: Dealers choice of various things: Big Boy Sit Ups, Toy Soldier, Nolan Ryans etc

ANNOUNCEMENTS: Ski Trip in February

COT: Despite the upbeat music, the lyrics of today’s playlist were full of regret, apocalyptic themes, nihilism, and longing for something more. To the extent this mood is at work in the world, I’m working on being someone who encourages, gives hope, and shows people meaning in life. May the men of F3 be ones who serve, love, and sacrifice for their families and friends and show a better way.

DATE: 2022-12-10
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, Butter, ShowMe
FNGs: Birdman, FIFA
COUNT: 8
WARMUP:
SSH, Lunge Willies, Plank Jacks, Mountain Climbers, shoulder taps, wind mills, Cherry pickers

THE THANG:
Split into four pairs, Ran 4 miles along C&O canal tow path and trails, each of the pairs took a turn to stay behind to complete 5 burpees, 5 squats and 5 merkins – then had to catch up to the pack. Repeato until all pairs took their turn. At the top of the widow maker, more burpees, squats and merkins, and then completed the run.

MARY:
Flutters, outlaws, big boi sit ups.
Butter led the pax thru a series of stretches.

ANNOUNCEMENTS:
It’s the Season for Bowling (at Bowlero on Westbard on thirsty F3rd Thursday 6:30p

COT:
Coffeeteria, Adopt A Road

DATE: 2022-12-10
AO: Olympus
Q: Pop Fly
PAX: citrus, Lazlo, Shake ‘N’ Bake, Booking, Monk, Rollingstone, Zeus, El Camino, Peanuts, Ashe, Popeyes, Nano, Doodles, YNAB, Toolbox, bogey FNGs: Kittles
COUNT: 18
WARMUP: Probably the normal stuff. Q was late so Citrus took over

THE THANG:
1) Traveling Jack Webbs: Bear crawl ten yards, do 1 PU, 4 OH Arm Press. Bear crawl 10 more yards, increase 1 PU and 4 OH Arm Presses every time. Start on one goal line, finish on the other goal line. End with 10 PUs, 40x OH Arm Press
2) Traveling Lunges: Lunge Walk 5 yards, complete 2 squats. Repeat to 50 yard line. PAX then reverse lunged from the 50yd line to the goal line
3) Quick Mosey to the concrete stumps. PAX performed 30 step ups, 20 Dips and exhibited their balancing skills by performing 10 toe touches while standing on a stump. Impressive work by all.
4) Ultimate Frisbee: One team was all speed, power and precision. The other team had pluck. The Q (who was late) might have broken the first frisbee by kicking it – which leads the Q to believe the frisbee was already broken to begin with. Not sure who brings a broken frisbee to F3, but the Q has since ordered a replacement for the PAX whose frisbee was sacrificed today.

MARY: Ran out of time

ANNOUNCEMENTS: Not much happening, F3 related for the end of the year. Congrats to those completing the weekly challenge.

COT: Be well, do good work, and stay in touch