Category: Uncategorized

DATE: 2021-11-15
AO: Horizon-Ao
Q: Magoo
PAX: Disco, 3 mile, sticks, Brown Bag, Jenner, Booking, Old Bay FNGs: attaché kombucha
COUNT: 10
WARMUP: Cherry Picker, Abe Vigoda, Imperial Walker, Mule Kicks, Ministry of Funny Walks Mosey
THE THANG: 8X20sec Tabatas: Blockies, KB Swing, Pull-through, Superman Merkins, 2-pulse Squat, lunge-kick, curls/press MARY: Penguins, Body Saw, J-Lo
ANNOUNCEMENTS: 2ndf events Nov 17 Dogwood Tavern and Nov 18 Glen Echo COT: Thanks for being here.

DATE: 2021-11-15
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSH, Imperial Walkers, Don Quixotes, Beet Pickers, LBACs, and Downward Dog.

The Thang:
DORA:
100 HRR Merkins
200 Bonnie Blairs
300 Squats

Field Work:
Bear Crawl 20m, IC
20 CDDs
Crawl Bear 20m, IC
12 CDDs, IC
Backward Run
20 OH Claps

Mary: Sweat Angels, Penguin Crunches, V-Ups,Side Crunches, Box Cutters, and American Hammers.

CoT:
Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.

In that spirit, be mindful of those around you who are struggling and need your encouragement. Rather than asking how someone is doing, just let them know you were thinking of them and wish them well.

DATE: 2021-11-13
AO: Olympus
Q: Zeus
PAX: Pop Fly, Popeyes, Rooster, Roddick, Joint Chief, Monk, Joonsoo (Dak), slider, Sheldon, YNAB, Fish Fry FNGs: TonyHawk, FNG Ragtime
COUNT: 14
WARMUP: Yes
THE THANG:
1) Monthly Challenge down the field
2) Tug-o-War
3) Ultimate Frisbee
MARY: Rowboats, BBS, Dying Coach roach, Freddie Mercury
ANNOUNCEMENTS: Turkey Trot (25th), 2F Social (17th) The Chad (next Saturday) COT: Be proud of yourself

DATE: 2021-11-13
AO: Freestate
Q: Deagle
PAX: Old Bay, Forest, ShowMe, CashOnly
FNGs: Lefty
COUNT: 6
WARMUP:
SSH, Shoulder Taps, Cherry Pickers, Windmills, Hairy Rockets, Swingbillies, Monkey Humpers

THE THANG:
3.5 miles run with exercises in between…
Indian run, every time a full cycle is completed, do 5/10 repeats of one of the following:
Squats, Merkins, Carolina Dry Ducks, Forward Lounges, Pickle Pointer, Shoulder Taps, Cherry Pickers, Mountain Climbers (near Winston’s house), Michael Phelps

MARY:
Reverse Crunches, Heels Touches, Plank-o-Rama, Scissors, Dying Cockroach, Protractor + 10 Flutters

ANNOUNCEMENTS:
Next Thursday’s Happy Hour

COT:
Deagle reflected on Veteran’s Day. As an officer in Israel Defense Forces, you don’t see that appreciation to veterans, since almost everyone is a veteran, so people sometime take it for granted. When moved to US, I appreciate the fact that there is a day, when people pay respect and thank the veterans.

DATE: 2021-11-08
AO: Burg
Q: Ape
PAX: Bail, Ape, Mater, Tink
FNGs: FARVA, ColdCut, BakingSoda
COUNT: 7
WARMUP: SSH, Arm Circles, Calf Stretch, Short mozy with dynamic stretches

THE THANG:
Do each lift for 10 reps. Run a short lap between lifts. When you do all the lifts, add 5 reps. Once you get to sets of 25, start going back down by 5 reps.

* Squats
* Romanian deadlifts
* Merkins
* Curls
* Ball Throws

MARY: Went around and each HIM choose a workout

COT:
I look up to the mountains; does my strength come from mountains? No, my strength comes from God, who made heaven, and earth, and mountains. Psalm 121:1‭-‬2 MSG

Though we may get stronger as we workout, ultimately our strength is a gift from God, both physically and emotionally. Seek Him and give gratitude for your strength rather than let it go to your head.