Category: Uncategorized

DATE: 2021-11-30
AO: Delphi
Q: Nano
PAX: Zeus, Heatstroke (MeCa Region), Hightower, Pop Fly, Dunder, Hoolihan FNGs: None
COUNT: 7
WARMUP: SSH, Willy Mayes Hayes, Arm Circles, Calf Raises
THE THANG: Today marked the final day of the #monthlychallenge so YHC figured it would be nice to end it with a bang. The PAX lined up at 6 stations:
CB Curls, Merkins, Squats, LBCs, Lunges, and Big Boys. The final station and the timer lined up in front and had to do 5 burpees. Rinse and repeat until everyone finished their 5 burpees. That ended round 1.
We did a fellowship jog to the end of the field and sprinted back. On to round two, then round three. To ensure we finished on time, round 4 consisted of 15 burpees. This left us with plenty of time for some wall sits. MARY: An extra round of 50 reps!
ANNOUNCEMENTS: Donate to G2G today!
COT: Moment of silence.

DATE: 2021-11-25
AO: Olympus
Q: Zeus
PAX: Hightower, Rambler
FNGs: PAX, M’s & FNG’s a family affair! Too many F3’rs to name COUNT: 41
WARMUP: light warm up
THE THANG: 5K run
MARY: none
ANNOUNCEMENTS: none
COT: IN ALL GIVE THANKS LOOKING FORWARD TO NEXT YEAR!

DATE: 2021-11-30
AO: Freestate
Q: Horshack
PAX: Butter, Winston, Deagle, CashOnly
FNGs: Lefty
COUNT: 6
WARMUP:
• SSH x 25 IC
• Willie Mays Hays x 10 IC
• Trunk Twisters x 10 IC (keeping back straight, bend at waist (1), twist left (2), twist right (3), lift back up (4) • Swing Billies x 15 IC
• El Capitan x 15 each way OYO
• Cherry Pickers x 15 IC
• 3 Laps of Ricky Bobby

THE THANG: New Exercises from the F3 Exicon Beginning with the First Letter of Tryptophan. 45 seconds on, one lap around the blacktop to recover.

• T – Twinkle Toes (Al Gore Squat position doing Calf raises) • R – Rockette Dips – Dips while alternating leg kick outs
• Y – Yurpies (Burpee Variation in honor of Yuri V who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and 2 tuck jumps per burpee)
• P – Pistol Squats (One legged squats. Extend right leg out front. Lower and keep right leg extended out, then raise back up. Flapjack. Takes balance. Can be done in front of a pole for balance help)
• T – Tie Fighters (Baby Arm Circles in a lunge position. Forward with right leg forward. Backward with left leg forward) • O – Outlaws
• P – Plank Compass (From plank position, Q calls out direction such as 90 degrees right or 180 degrees left. Pax rotates accordingly, walking hand over hand to the location designated by the Q (staying in plank), with toes acting as the center of the compass (stationary), and hands and head moving around the arc of the circle)
• H – Hip Slappers (Decline plank – alternating releasing one hand and slap hip on same side) • A – Apollo Ohno (Speed Skater alternating side hops)
• N – Noodling – In plank, alternate each hand reaching down and out for a 4 – count cadence

MARY:
• Box Cutters x 10 IC each direction
• LBCs x 20 IC
• Leg Lift Rosalitas x 15 IC
• Dying Cockroaches x 15 IC
• Flutters x 20 IC

ANNOUNCEMENTS:
• Adopt a Road Clean Up with 2.0s – Saturday after beatdown and coffeeteria.
• Need to start thinking about coverage during the winter holidays depending on how many of us are out of town. I am out Thurs Dec 23 – New Year’s Day.

COT:
F3 is all about invigorating community leadership. F3 defines Positive Habit Transfer as Ingraining Advantageous Tendencies In Others.

Habits are regular tendencies that become engrained over time. Habits can be positive, neutral, or negative. Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of.

When it comes to positive habit transfer, a man cannot give away what he himself does not possess. Because positive Habits are easy to slip out of, leaders must also take measures to ensure that their own Guardrails are not crumbling while he is trying to help others build theirs.

Guardrails allow a man to Accelerate without crashing. A growing set of positive personal habits acts as a guardrail just like having a habit of shared accountability between one another also acts as a guardrail.

DATE: 2021-11-23
AO: Delphi
Q: Glee
PAX: Faceplant, Zeus, Hightower, Pop Fly, Ashe, Bluegrass, Rambler, Dunder, Hoolihan, I-Beam FNGs: None
COUNT: 11
WARMUP: Yes
THE THANG: Ran around South Run and worked out
MARY: A lot of it
ANNOUNCEMENTS: Those too
COT: It was good

DATE: 2021-11-29
AO: Patriot
Q: Wedding Singer
PAX: Bone, Booking, CableGuy, Coconuts, Ice Tea, Lucius, Roadkill, Spokes FNGs: None
COUNT: 9
WARMUP: SSH, Arm Circles, Michael Phelps, Downward Dog, World’s Greatest Stretch THE THANG:
Run to Nottingham Elementary
20 merkins
20 lunges
20 shoulder taps
Run to Minor Hill (highest point in Arlington)
20 dips
20 squats
20 big boy sit-ups
Run to Little Falls Church
20 merkins
20 American hammers
20 mountain climbers
MARY:
50 lbcs
10 thread the needle side planks (each side)
10 side plank crunch (each side)
20 Freddie Mercuries
20 bird dogs
30 Superman’s
20 flutter kicks
COT: it’s the most wonderful time of the year. Manage the end of year deadlines and stress, and celebrate the season.