Category: Uncategorized

DATE: 2022-07-22
AO: Patriot
Q: CableGuy
PAX: Jag, Big Short, bogey, Flipper, Anchor Man, Spokes, Ice Tea, Patchouli, Legacy, Booking, Roadkill FNGs: Bono
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Fellowship Lap THE THANG: two of em:
Thang 1:
Bear crawl to the 10 – jog back
Bear crawl to the 30 – jog back
Bear crawl to the 50 – hold
Crawl bear to the 40 – jog back
Crawl bear to the 20 – jog back
Crawl bear to the goal line – jog back to the 50
Thang 2: The Gladiator
Pax assembled with coupons around the mid field circle, with two 45-lb plates in the center. Each drew a ticket. This became the exercise for their ‘station.’ This was a series of timed movements with a counter clockwise rotation of one position, per completion of the timer. That timer was The Gladiator, the man in the middle: take a plate in each hand, run the circle, lead the PAX in 10 side straddle hops, rotate to the next person. We got in just north of one round with Bono, Patchouli, Big Short and YHC playing the Gladiator twice. MARY: LBC, Nolan Ryan, Toy Soldier
ANNOUNCEMENTS: 9/11 stair climb not far off.
COT: Today we did a mini-Q school covering the basics of counting and timing the workout. In COT we talked through the 3 F’s and the core principles of F3. Personally, I love it. Bone EH’d me before I finally bit and I was all in from day one. I love the accountability, the shared suffering and the form of leadership needed here that manifests in serving others. SYI many more G’s!

DATE: 2022-07-22
AO: Patriot
Q: CableGuy
PAX: Jag, Big Short, bogey, Flipper, Anchor Man, Spokes, Ice Tea, Patchouli, Legacy, Booking, Roadkill FNGs: Bono
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Fellowship Lap THE THANG: two of em:
Thang 1:
Bear crawl to the 10 – jog back
Bear crawl to the 30 – jog back
Bear crawl to the 50 – hold
Crawl bear to the 40 – jog back
Crawl bear to the 20 – jog back
Crawl bear to the goal line – jog back to the 50
Thang 2: The Gladiator
Pax assembled with coupons around the mid field circle, with two 45-lb plates in the center. Each drew a ticket. This became the exercise for their ‘station.’ This was a series of timed movements with a counter clockwise rotation of one position, per completion of the timer. That timer was The Gladiator, the man in the middle: take a plate in each hand, run the circle, lead the PAX in 10 side straddle hops, rotate to the next person. We got in just north of one round with Bono, Patchouli, Big Short and YHC playing the Gladiator twice. MARY: LBC, Nolan Ryan, Toy Soldier
ANNOUNCEMENTS: 9/11 stair climb not far off.
COT: Today we did a mini-Q school covering the basics of counting and timing the workout. In COT we talked through the 3 F’s and the core principles of F3. Personally, I love it. Bone EH’d me before I finally bit and I was all in from day one. I love the accountability, the shared suffering and the form of leadership needed here that manifests in serving others. SYI many more G’s!

DATE: 2022-07-22
AO: Sparta
Q: Pop Fly
PAX: Nano, Zeus, Peanuts, Shogun, Bluegrass
FNGs: Yeti (2.0)
COUNT: 7
WARMUP: Yes we did
THE THANG: The Spartan 2500
Every time, from the goal line, one partner runs backwards to the 50yd line and then sprints forward back to the goal line. The other partner does the work. Switch and keep going until all rounds complete. (Round = both partners have gone to the 50 and back once). All work is done (except running) with a coupon.

1 Round – Crossover Merkins
2 Rounds – Overhead Press
3 Rounds – Kettlebell Swings
4 Rounds – Squats
5 Rounds – Sit-ups
4 Rounds – Lunges
3 Rounds – Kettlebell Swings
2 Rounds – Bicep Curls
1 Round – Crossover Merkins

At the end, each partner will have run 2500 yards

MARY: Calf Raises

ANNOUNCEMENTS: 2ndF on 28 July at HopsFrog Grille in Burke

COT: As the Q, your job is to take the workout to a place you don’t want to go. As a Pax, your job is to modify as necessary

DATE: 2022-07-21
AO: Freestate
Q: Wildcat
PAX: Deagle, Horshack, Butter
FNGs: None
COUNT: 4
Warmup:
Side-Straddle-Hop: x 25 IC
Swingbillies: x 15 IC
Arm circles/Chinooks: x 10/5/5/10 IC
Cherry Pickers: x 15 IC
Mountain Climbers: x 15 IC
Plank Jacks: x 15 IC
Hairy Rockettes: x 15 IC
Windmills: x 15 IC

Mosey to grab coupons

The Thang:
1X, 2X, 3X . . . to 9X (within mosey intervals)
Burpees
Overhead Coupon Presses
Star Jumps
Coupon Curls
Merkins
Coupon Squats

Mosey to return coupons

Mary:
Freddie Mercury x 15 IC
LBCs x 15 IC
Flutters x 15 IC
Plankorama/Nolan Ryans: 10/10/10/10 IC
Big boy sit-ups x 15 IC
X Factors x 15 IC

COT: Ignoring time zones, today is the anniversary of the first time men walked on the moon (02:56 UTC). I’m quite sure I’m the only guy here who watched it live, because none of you kids was even born yet. Needless to say, it was a REALLY big deal. But that’s not what I want to focus on. You’ve probably heard that the Apollo 11 moonshot was accomplished with less computing power than is on each of our smartphones, and that the entire Apollo program used less computing than a single Google search. And, yet, with just those rudimentary tools, they were able to work together to accomplish what seemed almost impossible at the time. Jump forward 53 years — we have all this computing power, and access to all the stuff we can instantly get on our screens 24/7 (or 24/6 for the orthodox Jews in my family), but what are we doing with it? I can only speak for myself, but I know I would be a lot better off with less screen time and less of a comfortable, virtual life, and more real, actual life, doing more hard things, doing more satisfying things, doing more things with real people face-to-face in “real time.” In fact, I think that is one of the most essential things that makes F3 so vitally important to us, and for whatever other guys we can hook into the cult. For 45 minutes or an hour, the smartphones are away, we are 100% present here, with no distractions, doing something real, together, with a great group of guys. That is one of the reasons why these way too-early mornings are among the high points of my day and my week. My hope today for myself and, frankly, for all you guys too, is that we are all able to find more ways, big and small, to be more present in our own lives, and with our wives, and with our families, and with our friends, and to actually do more things together with other people, in person, every day, every week, every month. I sincerely thank you all for the opportunity to do that here, with you guys. I cannot tell you just how grateful I truly am for this crap.

DATE: 2022-07-21
AO: Olympus
Q: Rambler
PAX: Peanuts, YNAB, Obadiah, Juneau, Rollingstone
FNGs: None
COUNT: 6
WARMUP: SSH, CP, WMH, MP
THE THANG: 5 Burpees/5 Squat Jumps @ each transition stop with a core exercise. Run towards the Lake Braddock dam. At Dam do a crawl bear straight down. Followed by a zig-zag bear crawl back up. Return to Olympus with similar transition points. MARY: Conducted @ transition points
ANNOUNCEMENTS: 9/11. Dad’s Camp. US Women’s Soccer / Nigeria
COT: Pick the hardest thing you need to do today and do that first – don’t procrastinate, don’t push it off – just do it.