Category: Uncategorized

DATE: 2022-05-03
AO: Freestate
Q: Horshack
PAX: Winston, Butter, Wildcat, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 8
Disclaimer – Read!
WARMUP:
• SSH x 25 IC
• Willie Mays Hayes x 10 IC
• Alarm Clocks x 5 OMC
• Carolina Dry Docks x 12 IC
• Karaoke across the blacktop and back
• Windmills x 12 IC
• Overhead Claps x 15 IC
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC

THE THANG: Mini-Murphs – Less than 4 weeks until Memorial Day! • Clockwise Lap Around the School and Park
• Break into 3 groups and rotate until 0630 (Got in 7 Rounds) o 5 Pull Ups
o 10 Merkins
o 15 Squats
• Counter-Clockwise Lap Around the School and Park

MARY: Don’t let your feet touch the ground
• Partner-up for Ukrainian Throw-Downs 30 seconds each
• Rodeo Flutters Outlaws & Flutters x 10 each direction IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama

ANNOUNCEMENTS:
• 1F: Capital Tour CSAUP (May 15-21) Lazlo
• 1F: Boneathon (May 21) – despite the name, this is not porn-related – it’s an annual marathon event organized by F3 Bone. He’s showed up at a few of our Thirsty F3rd Thursdays. He is looking for people to help with nurishment stations along the route. • 1F: Murph WOD Memorial Day (Mon May 30) Yardsale/Roddick
• 2F: Family Picnic (Mon, May 30) Nano
• 2F: Dad’s Camp (June 4-5) Rambler
• Anniversary Convergence (June 18 at Teddy Roosevelt Island) MjP • Harpers Ferry Ruck & Tubing (Date TBD) Jenner
• Sept 11 Stair Climb (Sun 9/11) I Beam
• The Grunt Veterans Day Weekend – TBD
• March 2023 GrowRuck DC Old Bay

COT: Wrap up each workout
Administrivia:
Ensure the Shovel Flag is collected (Site Q, you, or assigned PAX) Connect with the FNG(s) before they leave
• Collect their given name, F3 name, e-mail address, and phone # • Pass this info to the Site Q for invitations to Slack and update Whats App • Acknowledge any FNGs
Backblast: Post the workout and photo
Should be written and posted to The Capital Region Slack site prior to the next workout at this AO. If you’re not on Slack, please get on it: https://join.slack.com/t/f3thecapital/shared_invite/zt-o40agsqq-9Kc9AI2LVr6oEDXB0EC_JQ • Best practice is within 24 hours
• Slack has the “Backblast Cheat Sheet” that walks you through how to post and what to include in your Backblast Closing Thoughts:
• Don’t be afraid to focus on exercise form; coach the PAX (poor form is a precursor to injury)
• Your Q will have an impact on how a Pax begins his day; for better or for worse.
• Serving as Q is Evolutionary Leadership; not revolutionary – and sets us up for taking on greater responsibility – Every fall we switch up leadership: o 1st F: Site Q, have Qs lined up, CSAUPs, etc.
o 2nd F: Happy Hours, Social Events, Comms, What’s App, etc. o 3rd F: Adopt-A-Road, Blood Drive, Fundraisers, etc.

DATE: 2022-04-26
AO: Atlantis
Q: True North
PAX: Deflator, Infinity, Grease Monkey
FNGs: None
COUNT: 4
WARMUP: karaoke loops x2, box jumps + urkins, reps of 10 down to 1
THE THANG: teams of 2, 1 team on suicides ladder with 4 rungs, other team doing workout which must end only on a rep ending in 0 (squats, freddy mercuries, planks, burpees)
MARY: mosey and reduced suicide ladder with 2 rungs + crunchy frogs on the water. 10 reps only box jumps and derkins, 1 min plank ANNOUNCEMENTS: check out workouts of the day
COT: be thankful for everything, every day

DATE: 2022-05-02
AO: Farm
Q: Infinity
PAX: Chile, Louis, Sparky, Matthew – Running Man
FNGs: None
COUNT: 5
Warm up: Don Quixotes, Cherry Pickers, Willy Mays Hayes, Bent Over IT Band Stretches, Bent Over Shoulder Stretches, World’s Greatest Stretch, and LBACs.

The Thang:
2RFT 10 reps, IC, with coupon:
– Coupon Shoulder Presses
– Bulgarian Split Squats, left leg
– Bulgarian Split Squats, right leg
– Bent Over Coupon Rows
– Derkins
– Reverse Lunges, left leg
– Reverse Lunges, right leg
– Weighted Calf Raises
– Squat-Curl-Press
– Coupon Swings

Mary: Legs over coupon raises, Flutter Kicks w/coupon, Nolan Ryans, LBCs, and Elbow Plank hold.

CoT:
“I will take responsibility for what I have done. If I must fall, I will rise each time a better man.” – Brandon Sanderson, Oathbringer (The Stormlight Archive #3)

We need to accept our poor decisions, bad actions, and mistakes and use them to learn and become better. Journaling will assist in this, but write your journal for yourself, not for others. Provide an unvarnished picture of your life for you to accurately reflect upon and learn from.

DATE: 2022-05-02
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Faceplant, Kodiak, Lazlo, Magoo, Old Bay, Poe, vplaxico, Yardbird FNGs: Attaché
COUNT: 11
WARMUP: SSH, Moroc. NC, MPh, Windmill, CP, WMH, Rocking stretch, D Dog THE THANG: Run the street with coupons
Stop 1: Curls/T stabilizers
Stop 2: Derkins/Carioca up/down hill
Stop 3: Walking curls/lunges
Stop 4: Atlas/run up/down hill
Stop 5: Overhead press/Bear crawl
Stop 6: Pullthroughs/Run bases
MARY: Flutters, Fred Mercury, J Lo, LBCs
ANNOUNCEMENTS: Magoo Week – Breakfast, Q: New monthly challenge; Week-long Capital Challenge postponed to June. COT: GPS released for civilian use 22 years ago today.

DATE: 2022-05-02
AO: Patriot
Q: Roadkill
PAX: CableGuy, Flipper, Ice Tea, Legacy, Lucius, Spokes, Sunshine, Wedding Singer FNGs: None
COUNT: 9
WARMUP: SSH, arm circles, IW/HBs, DD/CK, world’s greatest stretch, fellowship lap with 20 pull ups
THE THANG: Paired PAX met somewhere in the middle of the field from opposite goal lines, handing off a single coupon and performing a 50 count exercise together wherever they met, then switching exercises while they progressed to the opposite goal line. Back and forth with the following groupings of movements and exercises: Coupon lunge-Bear crawl-LBCs; Murder bunnies-Lunge-Sit-ups; Rifle carry-Broad jump- ‘Merkins; Farmer’s carry-Crab walk-Leg lifts; Shoulder carry-Karaoke-Flutter kicks; Coupon lunge-Bear crawl-Squats. MARY: Donkey kicks, fire hydrants, Superman.
ANNOUNCEMENTS: Farm Park Challenge this Saturday, Boneathon Saturday May 21
COT: Try to keep in mind when someone is rude/grouchy/testy toward you, it may be who they are, what they’re going through in life, the day they’re having, and may have little to nothing to do with you. Try not to internalize it or take the bait.