Category: Uncategorized

DATE: 2022-01-19
AO: Horizon-Ao
Q: Old Bay
PAX: 3 mile, Mayberry, Magoo, Mr. Hand, sticks, Brown Bag, vplaxico, Kodiak, Poe FNGs: None
COUNT: 10
NOT A PROFESSIONAL – MODIFY AS NECESSARY

WARM UP:
Side Straddle Hop
Little Bitty Arm Circles
Side Straddle Hop
Michael Phelps
Side Straddle Hop
NightClub
Side Straddle Hop
Downward Dog – Cobra
Side Straddle Hop
Hank Aaron
Side Straddle Hop
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 Setup’s
20 – Kettlebell Swings
Hill Sprint
10 – Carolina Dry Docks
20 – Big Boy Setup’s
15 – Kettlebell Swings

Two – school side
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Side Straddle Hop

Three – School Front
10 – Hernia – Coupon V Up
15 – Coupon Push Up
15 – Lion Kings
20 – Dips
Fellowship Run around parking lot

Four – Between the Schools
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Parking lot sprints
‘
Mary:
Flutter Kicks
Protractor

Announcements:

This weekend – Wreath Cleanup at Arlington Cemetery – see Hightower post ARC – Feb 19th
Polar Bear Plunge – Feb 5th

COT: I used to dread F3 the night before, but now I look forward to it. I’ve had a pretty fair weather F3 existence, a light rain a few times, no big deal, so I was dreading winter workouts, but now that they’re here I find I’m really enjoying them (as long as I keep my hands warm). I Q’d my first ruck Sunday and had a great time at 15*

Embracing the suck, and most importantly doing it with PAX brothers, makes everything conquerable and achievable. THANKS!

DATE: 2022-01-17
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Magoo, Disco, Undertow
FNGs: Kombucha
COUNT: 6
WARMUP: SSH, michael phelps, imperial walkers cherry pickers, WMH, fellowship lap THE THANG:
Q modified exercises to avoid 2” of slush on the field
3 Rounds of coupon fun …
Round 1: 50 reps
* to encourage teamwork and all PAX contributing …
first PAX done ends the set, no PAX can finish first 2x in a row – coupon Swings
– OH thrusts
– curls
– merkins (hands on block)
– lunges
– squats
Mosey to/for 20 yard line with coupon
Round 2: repeat with 40 reps; Round 3: repeat with 30 reps
MARY/Ring of Fire, Calf raises; penguin crunches, monkey humpers ANNOUNCEMENTS: grunt,
COT: On MLK day, YHC cited the courage MLK displayed in the face of danger to fight what he believed. Though we haven’t been called to fight in the same way, we all face challenges and opportunities to be courageous

ANNOUNCEMENTS:
COT:

DATE: 2022-01-18
AO: Delphi
Q: I-Beam
PAX: Juneau, Nano, Gadget, YNAB, Hoolihan, Hightower, Rambler FNGs: None
COUNT: 8
WARMUP: Lap around the library with breaks for SSHs, Cherry Pickers, Michael Phelps, Arm Circles, WMHs, Downward Dog/Cobra THE THANG:
PAX were each assigned a station and exercises were performed while runner station completed a trip to the end of the parking lot and back.

Stations were as follows: Coupon swings, Squat jumps, Dips, Overhead Press, Bent Rows, Divebomb Merkins, and Break the Concrete with a 30lb slamball

Once runner completed lap, PAX completed a different ab exercise for each round: rowboats, rollup/v-ups, oblique sit-ups, wide leg sit-ups, mountain climbers, cycle kicks in/out, Fifer scissor, figure 8s MARY: Each PAX offered an exercise to close us out
ANNOUNCEMENTS: Wreath pickup (check the #3rdf channel)
COT: Find ways to impart wisdom to those coming up behind us (family, at work, at F3)

DATE: 2022-01-18
AO: General
Q: Lazlo
PAX: Booking, citrus, fist pump, Toolbox
FNGs: None
COUNT: 5
The idea today was that cranking up a bunch of metal tunes would make the workout go by faster and take away a little bit of the pain. By that measure, it was a complete and utter failure. Eh, what can you do?

WARMUP: SSH, Imperial walkers, Hillbillies, Michael Phelps, mountain man poopers, cherry pickers Mosey to field, complete warmup with Motivators (counting down from 10)

THE THANG: starting with the new General tradition – done for the very first time of course – the Bearicides. Bear crawl to 10, crawl bear back, then to 20 and back, 30 and back, and finally 40 and back. That seemed like enough.

The main event was four rounds of AMRAP:
1) 10 bonnie blairs (hard way), 20 BWS, 30 monkey humpers, until Metallica, Enter Sandman was finished
2) 10 dry docks, 20 merkins, 30 OH claps, until Iron Maiden, Aces High was finished
3) 10 burpees, 20 groiners, 30 hillbillies (2 count) until Tool, The Pot was finished
4) greatest hits. 10 bonnie blairs, 20 groiners, 30 OH claps until Anthrax, Bring the Noise was finished

MARY: American twists, WWIs

ANNOUNCEMENTS: ARC, wreath clean up, and lots of CSAUP mumblechatter

COT: Bruce Dickinson (shout out to @citrus), lead singer of Iron Maiden, once said that if heavy metal bands ruled the world we’d all be a lot better off. Probably true. I started thinking maybe if F3 ruled the world we would be a lot better off, then realized that would be a terrible, terrible idea. We’d all wake up too early, do a bunch of hard, pointless things, and that would just be normal. You are all exceptional. You do hard things and push yourself beyond where you think you can go – and that would go away, because everyone would be doing it. Getting out in the cold at 5:30am to slog through a beatdown like today? Let’s keep that exceptional.

DATE: 2022-01-18
AO: Freestate
Q: Horshack
PAX: Winston, Deagle, Butter
FNGs: Dungeon Master
COUNT: 5
WARMUP:
• SSH x 25 IC
• Chinooks x 10 IC forward and reverse / narrow and wide
• Swing Billies x 14 IC
• Windmills x 12 IC
• Two laps with karaoke on the sides
• Alarm Clocks x 10
• Michael Phelps x 11 IC
• Harry Rockettes x 16 IC
• Cherry Pickers x 13 IC

THE THANG:
Playground of Pain x 3 rounds
1. Bear Crawler sets the pace
2. Squats
3. Dips
4. Step Ups
5. Australian Pull Ups (10 count before bear crawl)

Between Rounds
1. Jacobs Ladder 5-4-3-2-1
2. Tennis-i-cides x 2

MARY:
• Box Cutters x 9 Each Way IC
• Reverse crunches x 19 IC
• Plank-o-rama IC (Butter Style – leg up on the sides)
• Dolly Flutters x 16 IC (legs spread apart) to close

ANNOUNCEMENTS:
• Switching over to What’s App
• If you’re not on Slack, let Deagle know
• Thirsty Third Thursday – Irish Inn at Glen Echo at 6:30p
• First Saturday is Feb 5th – Adopt a Road Clean up after our beatdown

COT: What a Difference a Day Makes!

On this day in 1990, Mayor Marion Barry was arrested with a former girlfriend, “Rasheeda” Moore, in a sting operation at the Vista International Hotel by the FBI and D.C. police for crack cocaine use and possession. Moore was an FBI informant when she invited Barry to the hotel room and insisted that he smoke freebase cocaine. During the videotaped arrest, Barry says of Moore, “Bitch set me up…I shouldn’t have come up here…goddamn bitch” After he was convicted and completed his sentence, Barry still had a 75% approval rating of his constituents in Ward 8. In fact, Barry won another term as mayor then in 2004 a City Council seat getting 95% of the vote from Ward 8.

On the polar opposite end of Marion Barry, YESTERDAY, we honored Reverend Dr. Martin Luther King Jr. who at the time just before his death, King’s public approval rating was the exact opposite at only 25%. In 2003, a colleague of King noted sadly that his soaring rhetoric of 1963’s March on Washington is what we remember most about King today. “Brother Martin spent a fair amount of time in jail, but his worst imprisonment may be how his own nation has frozen him in that moment in 1963.”

But after 1963, King became more focused on what he termed “the giant triplets of racism, materialism and militarism,” the civil rights leader began calling for a broader revolution in values. Over time, King began to transform his vision of racial equality into a broader one to end the War Vietnam & military adventurism.

When he saw President Johnson’s War on Poverty was floundering, he began the Poor People’s Campaign with an “economic bill of rights,” for the federal government to prioritize helping the poor with an anti-poverty package that included, among other demands, a commitment to full employment, a guaranteed annual income measure and 500,000 units of affordable housing.