Category: Uncategorized

DATE: 2022-06-08
AO: Compound
Q: Hightower
PAX: Horshack, Lazlo, Old Bay, Popeyes, Peanuts, Speedo, Ice Tea, Dungeon Master, Infinity, Simba, Maj. Payne, Yardbird, 2 percent, Jenner, Obadiah FNGs: None
COUNT: 16
WARMUP: Fellowship lap with arm circles both ways, butt kickers, high knees, karaokes and SSH. Downward dog, cobra kai and a few other things
THE THANG: Race up the parking garage with a workout on each level (6 stories) x 3 MARY: Bicycles, Hip thrusters, LBC’s, planks (right, left and neutral) ANNOUNCEMENTS: Convergence, Ruck and river, and another thing COT: Pain – we all got it. Let’s help each and carry each other’s burdens.

DATE: 2022-06-08
AO: Patriot
Q: CableGuy
PAX: Bone, Spokes, Tiësto, Legacy, Anchor Man, Wedding Singer, Coconuts, Booking, Mayberry FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walker, Arm Circles, Cherry Pickers, WM Hayes, Michael Phelps, Down Dog, Cobra Kai, Fellowship Lap
THANG 1: Pax wrapped the fellowship lap and assembled on the goal line to run to the opposite end zone, perform 100 reps of an exercise, run back, perform five burpees, then repeat with a new exercise. First pax to 100 reps of a given exercise ends it for the group. All in we did did 50 burpees and ran 1.6 miles. Exercises were: 1. Merkins (5 burpees)
2. Body Weight Squat (5 burpees)
3. American Hammer (2-count) (5 burpees)
4. Monkey humpers (5 burpees)
5. Flutter Kick (IC) (5 burpees)
6. Plank Jacks (IC) (5 burpees)
7. Lunges (single count) (5 burpees)
8. Overhead claps (single count) (5 burpees)
9. Freddie Mercury (IC) (5 burpees)
THANG 2: Quick ring of fire holding high plank, taking turns around the circle doing five Hand Release Merkins. MARY: LBC
ANNOUNCEMENTS: Capital Tour rolls on to The Farm tomorrow; Roosevelt Island convergence Saturday 6/18.
COT: Summer vacation season is coming. Lead your family by example, teaching them to embrace the down time and enjoy the time together. They learn how to love and how to appreciate that time from you.

DATE: 2022-06-08
AO: Aerie
Q: Chasqui
PAX: Passport, Rocketman, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP:

1.5 lap
10/10 Arm circles-small/large forward/backwards
10 Michael Phelps
20 side straddle hops – extra credit modification
10 Wind mills
15 imperial walkers
10secondsx3 R/Center/L squats
10 Cherry pickers

THE THANG:

Intervals
Coupon: dumbbells, weight plate

1-squats with coupon
2-big boy sit-ups with coupon
3-bench steps with coupon

4-burpees – squat press with coupon
5- Kettlebell swings with coupon
6- merkins

7-curls 2 hand or R/L 10 each side
8-R/L lunges
9-over head backward curl

10-12 PAX choice of workouts

Jog around the field 50/100yd between intervals

MARY: PAX choice – stretching
ANNOUNCEMENTS: Kid friendly mini ruck TBD. Hobbit ruck and Terrain race registration still open. COT: No man left behind- ALL IN

DATE: 2022-06-05
AO: Aerie
Q: Chasqui
PAX: Rocketman, Renaissance, Yellow Jacket, Chasqui
FNGs: None
COUNT: 4
WARMUP:
1.5 loop around the football field
10/10 Arm circles-small/large forward/backwards
20 side straddle hops – extra credit modification
10 Wind mills
15 imperial walkers
10 second second high knees
10 second butt kickers
10 second quick feet

THE THANG:

(Repeat mixed coupon options: rifle carry, squat with press, curls, squats)

Group Ball passing, keep legs moving
2 person sit ups with ball x30
2 person chest ball pass across the field-side shuffle to the 50 yd and back Jump rope

20 plank rows and lift with coupon, right/left/side lifts
15 merkins – slide/move coupon
20 overhead coupon curls
20 lift coupon press with squat
20 Big boy sit ups with coupon
R/L Lunges with coupon

MARY: Mix stretching with PAX input

ANNOUNCEMENTS: The Hobbit ruck coming up, still time to sign up. The terrain race 6/11 for those interested.

COT: National Doughnut Day created by The Salvation Army in Chicago in 1938 to honor those of their members who served doughnuts to soldiers during World War I. Respect 💪🏼

DATE: 2022-06-07
AO: Freestate
Q: Horshack
PAX: Ice Tea, Wildcat, Winston, Popeyes, Kodiak, Dungeon Master (Amon), Old Bay, Maj. Payne, Jenner, Butter, ShowMe, Lazlo, CashOnly, 2 percent, Rough Rider, Deagle, citrus FNGs: Cannoli
COUNT: 19
WARMUP:

THE GREAT REVEAL – Horshack’s New Juke Box – portable!!!!
WARMUP:
• Music: START ME UP – ROLLING STONES
• SSH x 25 IC
• Willie Mays Hayes x 10 IC
• Swing Billies x 15 IC
• Carolina Dry Docks x 12 IC
• Lap around FreeState – Follow the Flag

• Music: WE WILL ROCK YOU – QUEEN
• Frankenstein Circle OYO
• Windmills x 12 IC
• Learning to Fly x 10 IC
• Cherry Pickers x 15 IC

THE THANG:

THE THANG: In Four Acts
Find Someone You Don’t Know – Pair Up.

New Buddies Are Responsible for moving ONE coupon around the beatdown stations

Station #1: Playground of Pain: music – DIRTY DEEDS DONE DIRT CHEAP – AC/DC 1. Bear Crawl Around Perimeter (Pace Setters)
2. Dips
3. Squats
4. Alternating Shoulder Taps
5. Step Ups
6. Decline Merkins
7. Australian Pull Ups

Buddies Grab Your Coupons – to the Tennis Courts We Go

Station #2: 3 Rounds of Tennis-Coupon-a-cides Relays (with Your Buddy) STRAIGHT THROUGH THE HEART – DIO • Buddy #1
• Buddy #2

Buddies Grab Your Coupons – to the Field We Go

Station #3: Wheelbarrow Soccer (Use Hands Only) JUKE BOX HERO – FOREIGNER

• Buddies wear the same color Pinnies – No Defense in the Zone • Four Minutes: Switch positions every 30 Seconds
Buddies Grab Your Coupons – To the Widow Maker We Go

Station #4: Jacobs Ladder ERUPTION / YOU REALLY GOT ME
• Burpees at the Top 3 – 2 – 1
• One Trip Up: Murder Bunnies (Buddies Work Out the order to take each murder bunny)

Buddies Grab Your Coupons – To Mary We Go!!

MARY:
• Music: BEE GEES – STAYIN ALIVE
• Plank-o-rama with Travoltas x 10 each way
• Rodeo Flutters Outlaws & Flutters x 10 each direction IC

RECOVER RECOVER.

ANNOUNCEMENTS:
Count-a-rama:
• 6th Man – tells his EH Story of first posting: When was it? Who shared with him about F3, How was it shared, why did it move you to take action? Announcements – Upcoming Regional Events:
• If the women in your life would like to participate in something similar to F3 but without the ripe scent of my morning flatulence – Veronica at FIA Bethesda wants to hear from them (email will be on Slack) vnavarro1655@gmail.com • 1F: Capital Tour CSAUP – Lazlo is Q
o Wed: The Compound
o Thurs: The Farm
o Fri: Atlantis
o Saturday Double Mint Punishment:
 5am – Bascillica in Alexandria
 7am – Olympus
• Saturday at FreeState: Adopt a Road Clean Up – Dungeon Master & Horshack Co-Qs
o Rally your sports teams, kids, sunday schoolers, juvenile delinquents, etc. Tell them to bring gloves and bright tops
o 7am beatdown, coffeeteria follows, 8:30a head to MacArthur & Walhonding. Should wrap up by 9:45a at the latest
• Saturday June 18: Anniversary Convergence at Teddy Roosevelt Island Major Payne is Q • Saturday July 2: Harpers Ferry Ruck & Tube Float (Date TBD) Jenner is Q • Sept 11 Stair Climb (Sun 9/11) I Beam is Q
• Dad’s Camp: September 23rd – 25th. The event will be held at the Low Water Bridge Campground on the Shenandoah River near Front Royal, VA. – Rambler is Q • The Grunt Veterans Day Weekend – Details & Q TBD
• Plus, announcing a new event on Saturday November 26th – right after Thanksgiving. That’ll be my 10 year since a former co-worker EH’d me to come out to Wolf Trails Park in Vienna Virginia for my first beatdown. I’ll be co-Qing with Early Bird who was also at that first DC area workout. It’ll be an FNG focused event • March 2023 GrowRuck DC – Old Bay is Q

COT:

We are gonna talk about Spirit and the 6th man
• NBA Finals are going on.
• 6th man: the crowd embodies the basketball team spirit
• Picking Up the 6 at F3 also embodies our team spirit and what we believe
• The F3 Credo – Latin for what we Believe – is as follows: Leave no man behind, but leave no man where you found him
• But the 6th man at F3 is not on the stands, he’s on the court. He’s not jeering the officials, he’s cheering his brothers on • But of course, leaving no man behind begins with the EH. An EH has two parts: o a bridge of relatedness with someone about what you’re up to o making a simple request for that person to take action.
• You don’t even need to know the person . . . there’s a wonderful story of the power of an EH from the F3 10 year . . .
o One of the Pax at Cape Fear – F3 name is Olaf gave this complete stranger an EH as we ran to the workout from the hotel. The guy joined us for the full beatdown and stuck around for Name-O-Rama with 355 people. He mentioned he liked soccer and was originally from Mexico. So after a couple minutes of throwing out ideas, we settled on “Rojas” after a soccer player character from Mexico on the show “Ted Lasso”
o We didn’t know until afterward, but he was honored to get the nickname. Unbeknownst to any of the 355 men there, Rojas was his mother’s maiden name and he was thinking of her. She passed away three months ago to the morning on the day we surrounded him and EH’d him on our way to take him his first F3 beatdown
• The convergence on Saturday June 18 is a great opportunity to reach out to a friend – doesn’t have to be a random dude on the street – could be from the baseball team, at the pool, the neighbor who hates the gym, the funny lacrosse dad, that guy at synagogue, your kid back from college, and even the dude who thinks your heavy metal record collection could use more Bee Gees. • See you at the Compound tomorrow at 5:30a