Category: Uncategorized

DATE: 2022-12-02
AO: Horizon-Ao
Q: Lazlo
PAX: sticks, Magoo, Median
FNGs: Attache
COUNT: 5
The lucky few PAX not out with the flu made it out for a cold morning, interrupted by things that warmed us up.

WARMUP: Warm up stations as we worked around the fields to the coupons, stopping for SSH, imperial walkers, Michael Phelps, hillbillies, cherry pickers, willie mays hayes, Moroccan night clubs, downward dog.

THE THANG: Slow exercises to a slow song, followed by fast exercises to a fast song, repeato.
1. Slow. 8-count reps of Merkins, OH press, and coupon squats (4 count down, 4 count back up), repeating until the song was done. To “Tennessee Whiskey” 2. Fast. Burpees for 30 seconds, 15 seconds rest, to “Higher Ground” 3. Slow. Rifle carry across field and back until the end of “People are Strange” 4. Fast. Bonnie Blairs (merkins when you need a break) until the end of A-Punk
5. Slow. Plank variations until the end of “Red Right Hand” – yep, 6 minutes long
6. Fast. sprint across the field, 45 second intervals, until the end of Whiskey Before Breakfast
7. Mixed it up to end with a mary set. So… Fast. Motivators from 10 to 1 to the rhythm of Been Caught Stealing.
8. Slow/Mary. Flutter kicks / Hello Dolly’s / gas pumpers for half of I Still Haven’t Found What I’m Looking For.

MARY: See #8

ANNOUNCEMENTS: Bowling – see 2nd F channel

COT: The F3 beatdowns help a lot, but sometimes it’s good to take it slow. Whether it’s stretching, yoga, going for a walk, meditation, take some time to take care of yourself.

DATE: 2022-12-02
AO: Sparta
Q: Lightyear
PAX: MileHigh, Simba, Zeus, Hightower, Bluegrass, Doodles
FNGs: None
COUNT: 7
WARMUP: Cherry Pickers. arm circles, circle arms. then PAX grabbed their coups, lined up and started walking. 1 at pax breaks off and starts merkins u til the last pax past and then he rejoins the line, front pax breaks off and this repeated for a while. Carry the coups rotated between rifle carry and front carry. THE THANG: TABATA

Workout 1 (4 min TABATA)
– KBS
– Push-ups

Workout 2 (4 min TABATA)
– Squat
– Push press

Workout 3 (4 min TABATA)
– Rows
– Crunch

Back to round 1 and then a 1 lap mosey

MARY: PAX choice for a 10 round TABATA. Big boys, Freddy Mercs, Penguin taps, flutter kicks, American hammer with the coups!, windshield wipers, plank, open close, pickle pointers, and v-ups ANNOUNCEMENTS: 2nd F bowling this week in Falls Church
COT: Give it Away. F3 gives it away through expansion… we give this thing away for free to make others better. How do you “give it away” in your daily lives to build up others?

DATE: 2022-12-02
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
I’m WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, and Bent over Michael Phelps.

The Thang:
6 Rounds of the following exercises.
10 Donkey Leg Kicks on elbows, left
10 Donkey Leg Kicks on elbows, right
16 Bent over rows
10 Reverse Lunges, IC
21 Band Pull-Aparts
16 Bonnie Blairs
21 Shoulder Press

Mary: Supermans, Australian Snow Angels, Sweat Angels, Flutter Kicks, and Penguin Crunches.

Announcements: Sparky is gaging interest in a service activity with Wreaths Across America at Chestnut Grove Cemetery on Saturday, December 17th, at 0800. Let him know if you are interested in participating.

CoT:
Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.

DATE: 2022-12-01
AO: Freestate
Q: Deagle
PAX: Horshack, Butter, Cannoli, Dungeon Master (Amon)
FNGs: Fifa
COUNT: 6
WARMUP:
SSH, Imperial Walkers, Goofball, Merkins, Mountain Climbers, Shoulder Taps, Plankjacks, Moroccan Nightclub, Michael Phelps, SSH, Willie Mays Hayes, Monkey Humpers, Cherry pickers, Windmills

THE THANG:
• 2 sets of 6 stations, 45 seconds work, 15 to switch
• 1-2-3-4-3-2-1 Jacobs ladder between sets
• Stations
o Curls / Upside Row
o Step Ups
o Rifle Carry / Yoke Walk with Coupon
o Dips
o Squats with Coupon
o Decline Merkins / Incline Merkins

MARY:
o Flutters x 20 IC
o Little Mermaid X15 IC each side
o Push Throughs x15 IC
o X Factor x15 IC
o Rosalita x15 IC
o Reverse Crunches x10 IC + Flutters

Stretching (each Qed one stretching exercise)

ANNOUNCEMENTS:
Third Thirsty Thursday will be bowling

COT:

DATE: 2022-11-30
AO: Compound
Q: Yardbird
PAX: citrus, Hightower, Peanuts, Popeyes, Zeus
FNGs: Doodles, Simba, Nafta, Snake
COUNT: 10
WARMUP: SSH, mosey to garage, arm circles, IW, Cherry pickers, WMH, DD, WGS
THE THANG: card deck shenanigans a la Booking, perhaps modified. Each Pax chooses card after a lap.

HEARTS = LEGS
Squat jumps

SPADES = ARMS
HR Merkins
Diamond Merkins
Pull ups
Stationary breakdancer

CLUBS = CORE
V ups
Big Boys
Freddy Mercury
Am Hammer 3 is 1

DIAMONDS= TRAVEL
# pace bear crawl and back
# pace Spider-Man crawl
# pace jumps and back

WILD CARD = # on card of burpees + exercise

+2/4 = add to the # of reps

PASS GO = lap of finger sweeps before exercise

REVERSE = backwards run before exercise

OLD MAID = Last 4 stations in a row continuously

JOKER = X2

MARY: flutter kicks
ANNOUNCEMENTS: bowling, like finger sweeps.
COT: it’s been a great year, growing in confidence at work, at home, in general from this continued experience. Even if you can’t do something, you can try, and even if you suck at it, there’s someone to your left and right trying, too. Keep coming out to strengthen the body, but more so, the mind.