Category: Uncategorized

DATE: 2022-04-28
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, Calf Raises, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
⅛ mile run

Round 2:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
⅛ mile run

Round 3:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
⅛ mile run

Round 4:
10 Stagger pushups (5 each arm),
60-sec Al Gore hold,
20 American Hammers, and
⅛ mile run

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
20m Spider-Man Crawl, and
⅛ mile run

Intermission:
10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) 12 Pepper Pulse (Squat Jacks with arms in T position at the top)

Round 6:
10 CDDs,
15 Squat-Lunges,
10 Captain Thors (1:4 ratio of Sit-ups and AHs), and
⅛ mile run

Mary: Superman hold, Sphinx Pose, and Elbow Plank

CoT:
There are only 2 people in this world that you need to make proud. It’s not your mom. It’s not your dad. Not your wife. Not your kids. It’s the 8 year old version of you. And the 80 year old version of you. If those two people are happy with the way you lived your life, it means you did everything right.

DATE: 2022-04-27
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Mr. Hand, 3 mile, Jag, Kodiak, Disco, vplaxico, Faceplant, sticks FNGs: Attaché
COUNT: 11
WARMUP: SSH, @faceplant is late burpees, cherry picker, WMH
THE THANG: Lots of mosey interspersed with merkins, dips, aussie merkins, burpees, shoulder taps, roll-over merkins etc. MARY: Ring of fire logs, airplane, flutter kick
ANNOUNCEMENTS:
COT:

DATE: 2022-04-26
AO: Freestate
Q: Horshack
PAX: Butter, Rough Rider, ShowMe, Deagle, CashOnly, Winston
FNGs: Torpedo, Cannoli, DungeonMaster,
COUNT: 10
WARMUP: Dealers Choice
THE THANG: Playground of Pain, 2 at each Station and 2 Rounds, 45 seconds on, 15 off – Squats
– Australian Pull Ups
– Step Ups
– Dips
– Decline Merkins

MARY: Dealers Choice
ANNOUNCEMENTS:

3F: EarthDay Road Cleaning Success!!
• 1F&2F: Backpacking trip (April 29-May1) HT
• 1F: New Arlington AO launch Quincy Park, Sat April 30 Traveler • 1F: Capital Tour CSAUP (May 15-21) Lazlo
• 1F: Boneathon (May 21) Bone
• 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) MjP
• Harpers Ferry Ruck & Tubing (Date TBD) Jenner
• Sept 11 Stair Climb (Sun 9/11) I Beam
• March 2023 GrowRuck DC Old Bay

COT: An F3 History Lesson:
Our Origins: F3 officially started with it’s first workout on Jan 1, 2011 at AG middle School in Charlotte NC with 35 men. OBT & Dredd broke off from a similar workout group which did not want to grow in order to share with others because they discovered that men after 40 years old (aka in the 3rd quarter of their life) needed this the most.
Using the principles found in, “The Starfish and the Spider: The Unstoppable Power of Leaderless Organizations” by Ori Brafman and Rod Beckstrom, they established an internal structure to help mobilize men to strengthen themselves at home, in the workplace, and in the community. They broke that group up as it started to grow in August of 2011. F3 The Capital Region History
The Saturday after Thanksgiving in 2012, Belk from Charlotte made a trip to DC to rally a few former co-workers and friends in MD, DC, and VA to join an inaugural workout at Wolf Trails Park in N. Virginia. About a half dozen men stuck with it including Bunny Rabbit (moved to Boston), Early Bird (now at Mt Vernon AO), and Horshack. Over the first few years, the AO shifted over to Teddy Roosevelt Island and called itself the Rough Riders. But the Pax wasn’t very connected with the F3 Nation – and didn’t grow very much – never getting more than about eight men over five plus years.
In February 2018, the Rough Riders disbanded and moved the AO to Mt. Vernon where most of the Pax lived and wanted to train for half and full marathons. Meanwhile Horshack hibernated in his fart sack. Later in 2018, Major Payne moved to DC from a strong F3 region in Chapel Hill and launched an AO at Yorktown High School called The Patriot. Under Major Payne’s leadership, and now with Hightower, The Capital Region has (as of April 2022) grown to 18 AOs, plus added two additional regions: Blue Ridge (now at 5 AOs), and Annapolis (now 6 AOs)

DATE: 2022-04-26
AO: Delphi
Q: Hightower
PAX: Rambler, Glee, Hightower, Nano, Zeus, Bluegrass, Gadget, Dunder, Peanuts FNGs: None
COUNT: 9
WARMUP:
Standard stretching & warmups done

THE THANG:
Fellowship jog pace to start looking for coupons.
1 Stop: 20# med ball. Med ball slams, then burpee. PAX line up, after slam & burpee next guy picks up and the med ball moves down the line. Back & forth for several rounds. Continue jog, now carrying the coupon, Ricky Bobby style, PAX move the coupon to the rear, last man runs to front & passes coupon back.

2 Stop: 25# med ball. Med balls backwards toss, 2 groups, reverse & forward toss. Continue Ricky Bobby pace, now moving both coupons.

3 Stop: cinderblock Bent rows & SSH, PAX alternate coupon & no coupon. Moving coupons round the circle for several rounds. Continue fellowship pace, now with 3 coupons. Each PAX trade off coupon carry.

4 Stop: cinderblock Curls & Air Squats, PAX in circle, alternating PAX with and without coupons. Moving coupons round the circle for several rounds.

MARY:
Ring of Fire round of Mary done.

ANNOUNCEMENTS:
Local 2F tonight, check Slack for details.
Murph Prep running until Memorial Day, Mon’s at George Mason.

COT:
Taking the time to breathe deep and just embrace the serenity of the morning.

DATE: 2022-04-26
AO: General
Q: Toolbox
PAX: Booking, 2 percent, Trolley, Fairweather, Lazlo
FNGs: None
COUNT: 6
WARMUP: 5 burpees, mosey, ladder
THE THANG: warmup morphed into the thang…ladder starting with 1st exercise adding 5 of each additional exercise with mosey in between and completing each exercise at each stop. 5 burpees, 10 prisoner squats, 15 LBC in C, 20 merkins, 25 flutter kicks in C, 30 single leg lunges (15 ea leg), 35 mtn. climbers in C. Mosey and bear crawl the bike racks, @fairweather barf, Scale the unscalable fence, 50 yard bear crawl, 20 merkins, crab walk to goal line, 20 crab Rockettes, 20 dips, zombie crawl 20 yd, crawl bear back, murder bunny to midfield for Mary…maybe some other stuff in the middle…I blacked out.
MARY: ring of fire with flutter kicks, toy soldiers, Freddie Mercury, WW1 and something else. ANNOUNCEMENTS: see slack
COT: get comfortable with being uncomfortable. some other wise word.