Category: Uncategorized

DATE: 2022-02-25
AO: Sparta
Q: Pop Fly
PAX: Zeus, Lightyear
FNGs: None
COUNT: 3
WARMUP: SSH, 3x Burpees, WMHs, 3x Burpees, 5x Merkins, Michael Phelps THE THANG:
– 25x Step Ups / 1 Lap around the track
– 15x Merkins, 15x Squats, 25x BBSs, 25 Step Ups
– 2 Laps around the track – Sprint the Straight Aways, Jog the Curves – Dry Docks, Overhead Arm Claps with Calf Raises, Merkins, Squats, 25 Step Ups – Lap around the track (beat your first lap time)
– Merkins, 25x Step Ups, Knee Dips, Squat Calf Raises with Overhead Arm Claps, 25 Step Ups MARY: Flutter Kicks, Rocky Situps, Frog Kicks, 5x Burpees, 5x Merkins ANNOUNCEMENTS: Road Clean Up is Coming. Burden Run
COT: Development in our kids is never a straight line

DATE: 2022-02-24
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly
FNGs: DungeonMaster, Cannoli, Lefty
COUNT: 7
WARMUP:
• SSH x 25 IC
• Swingbillies x 20 IC
• Carolina Dry Docks X15 IC
• Side Skating x 15 IC
• Monkey Humpers X15 IC
• 2 laps around the blacktop, HK/AK on the sides
• El Capitan x 15 each direction
• Shoulder Taps x 15 on Q
• Pickle Pointers x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Circuit Round 1 (pacer runs Jacobs ladder, 1-2-3-2-1)
o Step Ups
o Merkins
o Squats
o Assisted Pull Ups
o Carolina Dry Docks
o Plank
• Recovery run with sprints at the tennis court
• Circuit Round 2 (pacer does Bear Crawl around the playground) o Jump Ups
o Incline Merkins
o Alternating Forward Lounges
o Mountain Climbers
o Dips
o LBCs

MARY:
• Reverse Crunches x 15 IC
• American Hammer x15 IC
• Dying Cockroach x 15 IC
• Travoltas x15 IC
• Outlaw x 20 IC
• Rosalitas x 15 IC + 10 flutters IC

ANNOUNCEMENTS:
Today’s Happy Hour at the Irish Inn, 6:30pm

COT:

DATE: 2022-02-25
AO: Horizon-Ao
Q: Old Bay
PAX: Old Bay, Mr Haand, Undertow, Jenner, sticks, Brown Bag, Kodiak, Yardbird, 3 mile, Magoo FNGs: Attache
COUNT: 12
WARM UP:

Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:

Fellowship Run around the school

WonderWall

Balls To the Wall – Toy Soldiers
London Bridge
Wall Lunges
Wall Dirkins
Wall LBC
Wall Sits (Seal Claps/Kung Fu/Seal Claps) getting lower each set Windshield Wipers
Wall Tricep Merkin
Wall Mountain Climbers

Fellowship Run back to field

Mid-Field Madness

Line up on the sideline

10 Fingertip Merkins (together)
Bear Crawl to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

10 Diamond Merkins (together)
Lunge Walk to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

.
10 Typewriter Merkins
Duck Walk to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

10 Caroline Dry Docks
Karaoke to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

10 Offset Merkins
Bear Crawl to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

Mary:

Planksaws
Nolan Ryans
Flutter Kicks

COT:

Each year is a brick in the life you are building. Some bricks (F3) are stronger, others (divorce, drinking, out of shape) are weaker.

We can’t spend to much time regretting the past or worry to far into the future, but concentrate on building a strong brick in the present year to shore up the weaker foundation in the past and create a strong platform going forward via the 3 Fs.

Annoucements:

Burden Run Sat at Olympus
Polar Bear Plunge Sat in DC
Mother Rucking Sunday at Social D
@Jenner also has plans for a fun beatdown at Highlands, watch slack for details

DATE: 2022-02-22
AO: General
Q: 2 percent
PAX: Trolley, Toolbox, Hard Knox, Yardbird, Booking
FNGs: None
COUNT: 6
WARMUP: We did not do any SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Arm Circles, Downward Dog, or the World’s Greatest Stretch THE THANG: we did not do any step
Ups, big boy sit ups, merkins, or squats. No one achieved the daily monthly challenge nor did we do the required amount of reps for 2 days bc QIC is going on a ski trip this weekend and needed to front end load those puppies. We also neglected to do any Peter Parker’s, break dancers, Freddie Mercury’s, glee makers, planks, hello dolly’s, penguin crunches. W&L must have removed the bike racks so we didn’t bear crawl through them. Also no dips. MARY: no one got punched in the head. Not even Robin Ventura. ANNOUNCEMENTS: too many to list
COT: we all accused each other of treason.

DATE: 2022-02-23
AO: Compound
Q: citrus
PAX: El Camino, Roddick, Hightower, Jag, Popeyes, Zeus, Faceplant, Monk, Booking, 2 percent, Yardbird FNGs: None
COUNT: 12
WARMUP: SSH (until the last pax finally posted), cherry pickers, WMH, IW, hillbillies, down dog, cobra kai

THE THANG: Bricky Bobby to the center of Mosaic for 125 step-ups, as a group. Burpee Bricky Bobby to the underground lair for Deck of Death. After a brief magic trick by YHC – circle up, and PAX take turns pulling a card and leading the group through that number of the corresponding exercise: ♥️ = burpees, ♠️ = squats (with the Bricky Bobby weight for the card-puller), ♦️= merkins, and ♣️ = pull-ups. 4 of any suit is a fellowship lap and any 7 is a Ricky Bobby lap. Aces, of course, are 14 reps.

YHC’s intent here was to start preparing the PAX for the Murph, usually done over Memorial Day weekend. We don’t do a lot of pullups here, so seemed like a good time to start. We did three. Not “3 cards, so like 25-30 reps”. Three reps. One person pulled a club, and it was the 3 of clubs.

They say the best time to plant a shade tree was 20 years ago, but the second best time is right now. So…start training on pullups OYO!

MARY: big boy sit-ups, flutter kicks, penguins, and LBCs

ANNOUNCEMENTS: Nifty, nifty, Hightower’s FIFTY (RESPECT!) – join at Glory Days in Burke at 7p TONIGHT; Murph and family picnic Memorial Day weekend.

COT: Old Bay had a great COT two weeks ago, and I doubled down on it. Read it here: https://f3thecapital.com/2022/02/09/mixed-nuts/

I’m not posting what I shared, because Internet, but sharing my struggles and weaknesses with this supportive group helps me admit and own them, which is a huge step toward addressing them – and I appreciate all of you for that.