Category: Uncategorized

DATE: 2021-06-09
AO: Patriot
Q: Maj. Payne
PAX: My Space, Bone, CableGuy, citrus, Coconut, Fish Fry, Maguire, Skinner, Wedding Singer FNGs: None
COUNT: 10
10 strong PAX posted in the Wednesday gloom for a Payneful beatdown of bucket carries and more! The following is a mostly truthful account.

WARMUP: 10 x SSH, mosey to other side of end zone, 10 x IW. Mosey to pick up coupons. 10 x WMH. Mosey to stadium entrance. 10 x Cherry pickers. Return to football field. 10 x Merkins. 10 x LBACs

THE THANG 1: Count off by 3s. Three buckets on the goal line. Ones go to first bucket, 2s to second and 3s to third. The goal was for PAX to complete 300 reps cumulatively (or do this for about ten minutes) of the following: Burpees, BWS, Merkins, BigBoy SU, switching exercises as one of the PAX carries the bucket to the 25 yard line and back (the timer). At the 10 minute mark, it was time to stop. Team 1 completed 265. Team 2 was somewhere in the 240s and Team 3, who was doing perfect form exercises, just 225. Winners all rejoiced! Time to move on to…

THE THANG 2: Grab yer coupon. PAX do as many rounds as possible in each set for 6 minutes and then mosey a lap around the track.

Set 1
10 Merkins
15 coupon squats
20 single count plank jacks

Set 2
10 coupon curl and press
15 lunges each leg (or in cadence — however @bone wanted)
20 shoulder taps (single count or in cadence, bc it was do-it-however-you-want day)

The mumblechatter was building, so YHC must’ve been doing something right.

MARY: 10 x flutter kicks, 10 x Freddie Mercuries, 10 x Bonni’s Torture, 10 x LBCs, 10 x American Twists, 10 x Penguin Crunches.

ANNOUNCEMENTS: A Happy hour will be announced soon says @bone. Stay tuned! Also 3 year anniversary convergence is June 19 at Roosevelt Park starting at 0700. Mark your calendars!!

COT: It’s growth season. Time to EH FNGs! If you aren’t growing, you’re dying! Also, individual growth is critical too. We must get right and live right before we can lead right. Take time to examine how you can improve an area of your life. Mind. Body. Spirit. Look around and see who might be struggling. Reach out to a buddy that needs it. Examine ways you can accelerate your life. It matters. Aye!

DATE: 2021-06-09
AO: Loco
Q: Mater
PAX: MicroChip, Squid, Bolt, Ape, Supertramp, Cutter
FNGs: None
COUNT: 7
WARMUP: ‘Pass the Mic’ Warm-Up going over the history for F3, 5 Core principals of F3, Cadence and the importance of Lexicon. Microchip took us on a mosey through downtown Leesburg to show us his favorite bars and breweries.

THE THANG: F3 Pick-a-card BLACKJACK. All PAX picked a card and ran that exercise in cadence to work Q skills. All PAX were given another card. Closest one to blackjack ran a mini-thang based on their cards. MICROCHIP hit blackjack. We did 3 rounds of: Backward Sprint / 3 x Burpees / Forward Sprint / 3 x Burpees.

MARY: New Qs did ‘Pass the Mic’ for Mary exercises to work on cadence. 6 total exercises.

ANNOUNCEMENTS: THE BURG OFFFICIAL LAUNCH IS FRIDAY JULY 9. BRING A FRIEND. HIDE YOUR Ms!

COT: We talked about the potential of F3 in the Burg. My vision is to one day have 2 AOs and have F3 in Leesburg 6 Days per week. We need more Qs to get there and 3 new Qs is a great start!

DATE: 2021-06-09
AO: Loco
Q: Rikers
PAX: Pre, CrotchRocket, Scranton, Brisket, Nolan, Bobcat, Hoff, Shute, Boone FNGs: Silver, Gilligan
COUNT: 12
WARMUP: IW x20 IC, SSH x20 IC, Mtn Climbers x15 IC, Kobra Kai THE THANG: 5 beaches- (5 rounds of 7 top and bottom of hill) – Sword- jump squats and merkins
– Juno- Release Crucible Werkin & Supermans
– Gold- Bronze Star jacks & Purple Heart merkins
– Omaha- Iron Mike’s & Dive Bombers
– Utah- Bantaam Death Crawl
MARY: War Hammers and Plank Toy Soldiers
COT: while Hitler slept 77 years ago in his ego, the Allied forces embarked on the greatest feat of valor, the great defense known to man, the single greatest amphibious military operation in history. 5 beaches were conquered and history was set to ensure the freedoms of the Allied nations, and alter the human race. The atrocities of WWII are well documented but unfortunately many were lost.
Valor is responding in the face of fear and adversity. We were called to be great by our Lord and savior Jesus Christ- “ salt and light”. Salt burns an open wound, light burns the eyes after darkness. How will you respond and who will you be in the face of adversity? See the story of Waverly B. Woodson, Jr.

https://www.google.com/amp/s/www.history.com/.amp/news/d-day-hero-medal-of-honor-waverly-woodson

DATE: 2021-06-06
AO: Patriot
Q: Hightower
PAX: Roddick, citrus, Maj. Payne, Spokes, Lazlo, CableGuy, Wedding Singer, Jenner, Old Bay, Bone, Hightower FNGs: MySpace
COUNT: 12
WARMUP:
Fellowship jog around ball fields, stopping to stretch & warm up

THE THANG:
Tennis courts:
Footwork & agility alternate hop baseline, toe taps sideline Shuttle sprints in tennis courts
Rinse & repeat for 2 rounds

Basketball court
Split into 2 groups, opposing ends to run individual layups, egg shell while you wait. 2 rounds

Rinse & repeat, dribble up, stop for jump shot, shoulder press while you wait. 2 rounds

Rinse & repeat, dribble up, stop at free throw line for shot, air squat while you wait. 2 rounds

Rinse & repeat, dribble up, PAX option for any shot, lunge steps while you wait. 2 rounds

Pause for 2 rounds of Ring of Fire, each PAX doing 5 merkins per round, while holding high plank.

King of the Hill, 1 on 1. Opposite side, 6 on each side, air squats while we wait. Winner stays on, loser rotates out. Round 2: shoulder press, loser switches to other side.

MARY:
Done
ANNOUNCEMENTS:
Third year anniversary, June 19 at 7am, Roosevelt Island. More details coming.

COT:
Get vaccinated! World and local communities coming back very quickly. We all need to do our part to stay healthy & keep our families safe.

DATE: 2021-06-05
AO: Farm
Q: Chile
PAX: Gekko (Keith Capp), Infinity
FNGs: Buzz
COUNT: 4
Warm Up:
20 Seal Jacks
20 Doggy paddle
15 Mountain climbers
10 Scorpion dry docks (switch legs each time)
30 second Baby Cobra

The Thang:
“I probably don’t show fear, but I suffer from fear like everyone else.” Frog Hop 10 yards –
– 10 merkins;
– 20 copperhead squats

“We don’t own the planet Earth, we belong to it. And we must share it with our wildlife.” Bear Crawl 20 yards –
– 15 crab cakes;
– 10 Howling Monkeys X 2 rounds
– (everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles!

“If we teach people about wildlife, they will be touched. Humans want to save things that they love.” Duck walk – 20 yards –
– 10 Dancing bears (Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.); – 10 Flying squirrels

“All you have to do in life is be passionate and enthusiastic and you will have a wonderful life.” Inch worm 10 yards –
– Bat Wings
– Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count.

Then repeat working back to beginning.

Mary:
– 15 Dirty Dogs
– 10 Dying cockroach
– 15 Australian snow angels
– 20 Penguin crunches
– 12 Starfish Crunches –
– The PAX lay spread eagle on their backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start. – 10 Flutter kicks

CoT/WoW
“I have a message for my fans. Whatever you want to do in this world, it is achievable. The most important thing that I’ve found, that perhaps you could use, is to be passionate and enthusiastic in the direction you choose in this life, and you’ll be a winner.” – Steve Irwin, the Crocodile Hunter