Category: Uncategorized

DATE: 2021-11-09
AO: Delphi
Q: Pop Fly
PAX: Joint Chief, Hightower, Glee, Zeus, Dunder, Lightyear, Bluegrass, Obadiah, slider, Ashe, Rambler, Hoolihan FNGs: None
COUNT: 13
WARMUP: Normal things in cadence
THE THANG: Sparta 2500
As Partners:
R1:
P1 runs backwards to the 50 and sprints back / P2 does Cross-over Merkins on Coupon. Switch R2:
P1 runs backwards to the 50 and sprints back / P2 does squats with coupon. Switch X2 (each partner goes 2x) R3:
P1 runs backwards to the 50 and sprints back / P2 does KB Swings. Switch X3 R4:
P1 runs backwards to the 50 and sprints back / P2 does BBS with coupon. Switch X4 (each partner goes 4x) R5:
P1 runs backwards to the 50 and sprints back / P2 does Curls with coupon. Switch X5 (each partner goes 4x) R6:
P2 does Leg over coupon. Switch X4
R7:
P2 does OverHead Press with coupon. Switch X3
R8:
P2 does Squats with coupon. Switch X2
R9:
P2 does Crossover Merkins with coupon. Switch X1
-*-*-* DONE *-*-*-

MARY: 20 Flutter Kicks
ANNOUNCEMENTS: Turkey Trot and Monthly Challenge
COT: Be better than your former self each day

DATE: 2021-11-08
AO: Horizon-Ao
Q: Booking
PAX: Brown Bag, Magoo, 3 mile, sticks, Maj. Payne, Poe, Mayberry, Kodiak, Old Bay, Undertow FNGs: attache, kombucha
COUNT: 13
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, Arm Circles, Downward Dog, Kobra Kai
THE THANG: PAX split a deck of 52 cards, leaving 1/4 at each corner of the soccer field. PAX jogged the side line between corners and did a variety of movements between corners on the goals lines (Bear Crawls, Crawl Bears, Lunge Walks, Backwards Run, Karaoke, Crab Walk, Duck Walk). At each corner a PAX drew a card and did the number of exercises on the card as follows: Spades= Burpees, Clubs=Big Boy Situps, Diamonds=Merkins, Hearts=Body Weight Squats. PAX completed multiple rounds around the field. MARY: Flutter Kicks, Mule Kicks, LBC
ANNOUNCEMENTS: 5k at Olympus on Thanksgiving Day, Major Payne organizing a Thanksgiving Day Meal drop off for those in need through Knights of Columbus, see Slack
COT: It’s been 5 months since Q joined F3 and he thanked everyone for motivating him to get up and get this workout done as a team each morning as he would not do it alone this early! The workout at F3 sets the positive tone for each day.

DATE: 2021-11-08
AO: Patriot
Q: Wedding Singer
PAX: Lazlo, Roadkill, CableGuy, Bone, Ice Tea, Jenner, My Space, Shake and Bake, Lucius, Spokes FNGs: None
COUNT: 11
WARMUP: SSH, Arm Circles, Michael Phelps, imperial walkers, cherry pickers, WMH, Downward Dog, Worlds Greatest Stretch THE THANG:
Mosey to front of school – 10 burpees
10 step ups / 10 durkins 3 x
Mosey to basketball courts with some bear crawls along the way 10 burpees
10 shoulder taps / 10 mountain climbers 3x (counted by Cable Guy) Mosey to parking lot
10 burpees
10 merkins / 10 squats
10 Peter Parker merkins / 10 curtsy squats
10 wide arm merkins / 10 side lunge squats
Mosey to stadium, run a lap, wall sits, hand stands
MARY: Freddie Mercuries, side plank twists, side plank crunches, LBCs, American hammers, toe touch crunch, Superman’s, Big Boy Sit Ups, flutter kicks ANNOUNCEMENTS: Turkey Trots, JBL run
COT: the workout routine is important, and good to keep up the discipline. The special events are a great way to mix it up, celebrate accomplishments, meet like-minded people. The Grunt was incredible again this year. Shout outs to our George Washington Parkway Classic runners this weekend, our triathletes, and all the EC people are putting in.

DATE: 2021-11-05
AO: Patriot
Q: CableGuy
PAX: petro, Undertow, Shake and Bake, Booking, Flipper, Speedo, Big Short, Brown Bag FNGs: None
COUNT: 9
WARMUP: SSH, Arm Circles, Cherry Pickers, WMH, Down Dog/Cobra Kai, Fellowship Lap
THE THANG: Series of Rings Of Fire followed by 400M run. Structure: PAX take turns bear crawling the circle. Meanwhile, we alternate exercises. When the last PAX has crawled, that round concludes. We run a lap then start the next round. The exercises were: R1: Merkins/Body Weight Squats
R2: Plank Jacks/Bonnie Blairs
R3: Burpees/Jump Squats
R4: Hand Release Merkins/Copperhead Squats
R5: Alternating Shoulder Taps/Mountain Climbers
We then split into two teams and played Exercise Ball Ultimate until time. MARY: The LBC
ANNOUNCEMENTS: Petro and Traveler’s three-legged race world record attempt goes down Thursday 11/11, 10a at The General. Plus the Grunt is tomorrow.
COT: We’re in an unseasonable cold snap but it reminds me, hardest time to post consistently is the winter months. Let’s keep motivating each other with the knowledge that if you can just get out there others will be there too.

DATE: 2021-11-05
AO: Horizon-Ao
Q: Lazlo
PAX: Fish Fry, 3 mile, Poe, Old Bay, sticks
FNGs: @Attache
COUNT: 7
Today was pretty selfish. But I gave a little gift to myself. Making the suck a lot less by talking for 45 minutes about my team winning the World Series. Did I feel bad doing it with a few Nats fans among the PAX? Yes. And no. But mostly no.

WARMUP: SSH, Imperial walkers, copperhead squats, Michael Phelps, cherry pickers, hillbillies

THE THANG:
Mosey to the baseball field, pickup coupons along the way.

Starting at 1st base, 11 coupon thrusters (the number of postseason wins this year for the Braves, the most in the league I believe)
Mosey to 2nd base, 16 jump squats (the number of postseason appearances for the Braves since their last WS title, a record) Mosey to 3rd base, 26 hillbillies (years since their last WS title)
Mosey home for 5 Absolutions (Freddie Freeman’s jersey number, and the number of HRs he hit in the WS)
Repeat 3x for each WS title in franchise history. Changed 3rd base exercise each round.

Next: Field of Dreams. PAX split into 4 groups. At first base, curls until relieved. At second, BWS until relieved. At third, flutter kicks until relieved. At home, do burpees then run to first to relieve that group (and do curls until relieved).
For each round, PAX did 1, 4, and 6 burpees as the timer, in honor of WS MVP Jorge Soler’s go-ahead HRs in games 1, 4 and 6.
Mosey with blocks back to the turf. Acknowledge the underappreciated bullpen. Do 13 blockies for each of Tyler Matzek’s appearances in 16 postseason games.

Then four full-field runs, alternating 80% and sprint. Roughly 446 yards, which is different than 446 feet, but that’s how long Soler’s HR was, when he literally hit it out of the stadium.

MARY: Ring of Fire. Each PAX did 5 Merkins. Next round, 3 diamond Merkins. This was for the 53 runs scored against the Braves in the postseason. Next round, 6 dry docks. Then 4 Peter Parkers, for the 64 runs scored by the Braves this postseason.

ANNOUNCEMENTS: Grunt, Turkey Trot, the 1000

COT: The Q looked for an inspiring quote from Bobby Cox. Turns out he never really said anything inspiring. Great coach, though. So the Q just talked about the long drought and how it makes you appreciate what you have today. It might be gone tomorrow and you don’t know when it’ll be back.