Category: Uncategorized

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

AO: LoCo Valhalla

Q: @Refueler
Count: 13
The Pax: @Bobcat, @Rikers, @Brisket, @Bolt, @Madonna, @Shute, @Hoff, @Husker, @Gigawatt, @DialTone, @Inglewood, @Banjo, @Beaver nuggets
Warmup: SSH, Rocketts, Cherry Pickers, Downward Dog, Kobra Kai
The Thang: 6 Rounds for time
Divide into teams of 3 HIMs (2 HIM teams may be added depending on total PAX)
100 Meter Sprint (1 football field length)
100 Meter Fireman Carry (2 Pax carry Pax 1)
28 Iron Mikes
28 Merkins
28 WWII Sit-ups
Low Crawl 50 Meters
Bear Crawl 50 Meters
100 Meter SprintREPEAT ….
Mary: WOD covered mary…..
COT: Semper Fi, the USMC creed, means "always faithful". Capt Michael Quin served faithfully as a Marined for 6 years until he tragically lost his life in a helicopter training mission accident. Before that, Capt Quin showed himself to be faithful to his family, friends, teammates and his community. We must honor him and others who paid the ultimate sacrifice by ourselves being faithful to our calling, our values, our purpose, and the mission given to us by God to follow through on faithfully in this life. Marines embody faithfulness, being faithful to their mission no matter how difficult, risky or grueling it might be….they are always faithful to their mission and their comrades. God bless the Quin family and we thank them for allowing us this small opportunity to honor their son, Capt Michael Quin, with this HERO WOD. AYE!

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