Category: Uncategorized

AO: Horizon
QIC: @sticks
The PAX: @3mile, @oldbay, @kodiak, @lightspeed, @disco, @attache, @sticks
WarmUp: SSH, cherry pickers, Michael Phelps, imperial walkers
The Thang:
AMRAP 1 – 10 minutes
5 Thrusters
15 up right rows
15 Big Boy Sit Ups
200 m run

AMRAP 2 – 10 minutes
6 handstand pushups
18 coupon curls
18 Tricep Push
24 Air Squats

AMRAP 3 – 7 minutes
3 Burpees
20 Mountain Climbers
50 Step ups
Mary: Stretching: Triangle, Reverse Triangle, Sit and Reach
COT: Minute of silence

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

WarmUp: Don Quixotes, Cherry Pickers, Copperhead Squats, Michael Phelps, Merkins, and Mountain Climbers.

The Thang:

21, 18, 15, 12, 9, and 6 reps of the following, with resistance bands:

• Deadlifts

• Merkins

• Bent over rows

• Squats

• Shoulder press

• Bicep curls

• Thrusters

Announcements: F3 Memorial Day Picnic on May 31st, 2pm, at Burke Lake. RSVP via Sign-Up Genius: https://www.signupgenius.com/go/20f0448a4aa28a7fb6-f3thecapital

CoT:

“And so, does the destination matter? Or is it the path we take? I declare that no accomplishment has substance nearly as great as the road used to achieve it. We are not creatures of destinations. It is the journey that shapes us. Our callused feet, our backs strong from carrying the weight of our travels, our eyes open with the fresh delight of experiences lived.” ― Brandon Sanderson, The Way of Kings

We cannot choose our final destination, only what we do on our way there.

AO: BulldogQIC: GigawattThe PAX: Rousey, Brave, Baby Shark, @bobcat, Samba, @treadstone, Little Rocky, Orange Justice, Blades, Bananas, Unicorn, @Rikers and Welcome snoopsWarmUp: SSH IC, Mountain Climbers IC, Don Quixote IC, Followed by a round of "Steal the Clothes Pin" Tag.The Thang: AMRAP Fitness Stations – Stations 1: Plyo Jumps 2: Wall Walkers 3: Partner Pulls 4: Goblet Squats 5: Dips 6: 4 corner agility square. Mary: Reverse crunches, LBC’s, COT: Failure is not permanent! Failure is something that should not be feared. Failure should be seen as an opportunity to learn and grow. Today’s generation of kids have the perception that failure should be avoided at all costs. Too many times do they let themselves feel like the end of the world is coming just because they failed a test, or lost the race or struck out. Life will always give you challenges that may lead to failure. It’s how you deal with that failure that shows who you really are. You can let it crush you or you can overcome it. You can fail at it and never return to it or you can learn from it, grow and overcome it. Always keep in mind that "Failure is not permanent!

AO: The Patriot

QIC: CableGuy
The PAX: Citrus, Fish Fry, Flipper, Jag, Lucius, Maguire, Monk, Myspace, Sunshine, Undertow
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Cobra Kai, Fellowship Lap
The Thang: Pax circled up on the field for four rounds of Ring Of Fire with alternating exercises as each Pax bear crawled around the circle. Exercises were: Merkins (OMC)/Body Weight Squats(OMC); Plank Jacks (IC)/Bonnie Blairs (OYO); Alternating Shoulder Tap (IC)/Mountain Climbers (IC); Side Straddle Hop (IC)/Overhead Clap (OMC). We then moseyed over to the railing by the gym for Aussie Pushups x10/Merkins x10 x five rounds. Mosey back to cool down for Mary.
Mary: Freddy Mercury, Toy Soldier, LBC, American Hammer, The Myspace
COT: Honor your mother, grandmother, M this weekend and set the example for your kids – they learn how to love and how to show respect from you.

5-7-2021
The Stache- Hero WOD
AO: Bulldog
QIC: Bobcat

The PAX: Total of 13= Ronaldo, Crotch Rocket, Gigawatt, Dial-Tone, Nolan, Scranton, Shute, Hoff, Banjo, Inglewood, Beaver Nuggets, Grouse, and Bobcat.

WU: Warmup (SSH, cherry pickers, cobra Kai, DD)
AMRAP-3 Merkins/3 shoulder Taps/3 plank toe touch= continuous to Rancid=Outta My Mind- 2:20

Thang- Partner Up-

“The Stache” HERO WOD
This is a AMRAP (continuous rounds and repetitions) type workout. “Stache” was dedicated to former Fairfax County officer-Sgt George Phillip Moskowitz
https://wodwell.com/wod/the-stache/
33 Minutes “The Stache” (partner up)-Switch between – 400 meter Run

• 12 Push-Ups
• 31 Alternating Lunges
• 19 Burpees
• 54 Air Squats

Mary- escalating flutter kicks, Freddie Mercuries, Little Baby Crunches, Plank, Heel Taps, & Leg Raises
COT

Listening– James 1:19-20- Be Quick to Listen- “my dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.Quick to listen is intentional and should be used in every interaction with family and friends. Concentrating on the listening part will help with endless talking and with patience. Thus, listening increases prayer life. Feel comfortable sitting in silence and listen to what God has to say.