Category: Uncategorized

AO: The Highlands

QIC: El Nino

The PAX:  Jenner; Jag; Obadiah; Derecho; Bandit; Toolbox; Trolley

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps

Follow the Leader: Fellowship jog around park…karaoke, side-shuffles, etc etc… with the niceties ending when we arrived at…. Sled. 😦

Thang 1:

Basic POAS beat-down… just with a 100+lb sled. 😀

Start at center boundary of soccer field, where everyone is given a number (#1-8).

Team sprints to corner, while one member has to push the sled (Team member 1 starts with sled). Team performs SSH until “Six” arrives. When the “Six” arrives, they select the beat down of their choice (exercise & reps)… as soon as “Six” yells recover, then the rest of the team takes off & sprints to next corner and performs SSHs until the next sled pusher arrives. Wash, Rinse, Repeat! This went on for 10 rounds; sporadically the Q would make a member push the sled double the prescribed distance… (Which was deemed “unfair” by some… and made the Q smile on the inside) J

Thang 2:

Never ending circle of Side Straddle Hell…

Team forms a circle around the rowing machine. Team member 1 runs to rower, sprints 100m, while Team member 2 calls cadence for SSHs… Wash rinse repeat until entire team’s calves are dead to the world… and everyone has completed their rowing sprints.

6 Minutes of MARY: Break Dancers; alternating hand position Merkins; Bannana Roll-overs?(I just know they hurt); Freddie Mercury’s; Big-Boy sit-ups; Penguin Toe-Taps; American Hammers; jump squats.

Circle of Trust (COT): This work out was inspired by POW/MIA worldwide, but also inspired by the Motto “Always pick up your six”. It’s designed as a metaphor to remind everyone to ALWAYS pick up your “Six”. While we were forced to watch our teammates endure the sled by themselves, we worked and we waited. While our teammates endured the rower, we worked and we waited…. It is easy to see someone pull a sled, or endure the suck of the rower… but many Sad Clowns push invisible weights that you cannot see. So, it’s important that we be mindful of that… and now more than ever, keep your shields locked!! Look left and right, and take care of your “Six”.  Because life isn’t fair! …and you never know when it’s going to knock you down unexpectedly. Pick your six when your up front, and know that when your the six, we’ll never leave you behind either.

Weather: 54 degrees with light breeze

AO: Annapolis

Q: Counselor

PAX: Almanac, Agassi, Chew Toy, Countdown, Dorothy, and Dreadsquid.

Warm-up:

Opened with 5 Core Principles of F3, significance of “I have not yet begun to fight”, mosey to the garage, up three flights of stairs to the roof. 30 A Skips, run in place 6 count, lunge, arm/leg stretch forward 3/3, run in place 6 count, hamstring stretch (6 count), imperial walkers (6) 3/3, run in place 6 count, mountain burpees (6/6).

The Thang:

After a mosey to the 2nd floor garage. The PAX began a cardio circuit training with no break until the end of each round. The circuit included three rounds of:

Sprint in place R1(60) R2(50) R3(40)

Mountain Climbers R1(30) R2(40) R3(50)

Straight Leg Sprint R1(50) R2(40) R3(30)

Gorilla Crawl R1(16) R2(20) R3(26)

Jimmy Jumps R1(50) R2(40) R3(30)

Water Bug R1(15) R(20) R3(25)

Frog Burpee R1(25) R2(20) R3(15)

Break: 22 Seconds after each round

Mosie back to the flagCoT:

Count-o-rama, name-o-rama, words of wisdom, announcements: upcoming 2nd F event on 9/24, and future 2nd/3rd F event on 10/24, discussion of 43 Feet Podcast: Ep.110, ending in group prayer.

AO: The Patriot

QIC: El Nino

The PAX:

Derecho; Lucius; Elvis; Citrus; Spokes; Cable Guy; Roadkill; McGuire; Traveler; Buggy; Bodett; Wedding Singer; Lazlo.

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai; Michael Phelps; Cherry Pickers; fellowship jog with butt-kickers, high-knees, karaoke, side-shuffles.

The Thang:

Start at the goal line:

10 Burpee Block Jump Overs

25 yard Murder Bunny

25 Thrusters

Return to goal line with block

10 Burpee Block Jump Overs

50 yard Murder Bunny

50 Alternating Block Merkins

Return to goal line with block

10 Burpee Block Jump Overs

75 yard Murder Bunny

75 Curl Presses

Return to goal line with block

10 Burpee Block Jump Overs

100 yard Murder Bunny

100 Block Windshield Wipers

Return to goal line with block

10 Burpee Block Jump Overs

Circle of Trust (COT):

Keeping Faith when everything that you are working towards falls apart, and you are tempted to give up or change plans… Keep Faith. Reminder: Reach out to your extended friends and family and check on them, if you haven’t heard from them in a while!

AO: The Farm

Date: Sept 19, 2020

QIC: HT

PAX: 37 video includes all PAX, with 6 FNG’s: Dinger, Bluffin, Silver Bullet & his 2.0’s Blitz & Salto, and Infinity 2.0 Buzz,

Warm up:

Fellowship jog around field. 20 SSH, Chain-breakers, Windmills, WillieMaysHayes, Downward Dog, 10 Mtn Climbers, CobraKai, hamstring stretch, 10 Bonnie Blairs

Split into 4 groups, line up on soccer lines: Egg shell ladder climb 10 yards, alternating hops 10 yards, single leg hop 2x for both legs, bunny hop

The Thang:

F3 Four-Square: maintaining 4 groups:

Round 1

Station 1: 10 burpees

Station 2: 20 cadence SSH

Station 3: 30 Mountain Climbers

Station 4: 40 Bonnie Blair’s

Walk Lunge to rotate stations

Round 2

Station 1: 10 reverse burpee

Station 2: 20 hand-release merkins

Station 3: 30 plank should taps

Station 4: 40 LBC’s

Walk Lunge to rotate stations

Capture the Handball

Split the group into 2 teams

Objective to capture ball and return to your side.

After you cross midfield, tag opposite team. If tagged he/she goes back, does 3 push up/merkins, then back in play.

Once the ball is captured, handball rules, no more tagging. Pass to your team mates to get the ball back to your side. 2.0 must touch the ball twice to cross. If you have the ball, you can tag opposing team, if tagged he/she drops for 3 merkins.

60 seconds to strategize with your team.

Mary:

Flutter kicks, LBC’s and Heals to Heaven

CoT:

Infinity welcome all to The Farm.

Growth & development happens when you

Breakout of your Comfort Zone. Here’s what I found when I Googled this, many similarities to why we come out for F3.

Take nothing for granted

Switch up your routine

Move towards your fears

Give up control

Ask questions other people don’t like to

Start conversations with strangers

Keep a list of Growth Goals

AO: The General

QIC: El Nino

The PAX: Traveler; Jag; Citrus; Buggy; D’Artagnan; Derecho; Fridge; Fairweather; Citrus; Sam Adams; Welcome FNG Bleu Cheese!

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai, Cherry Pickers

Follow the Leader: 10 flights of stadium stairs, butt-kickers, high-knees, karaoke, side-shuffles, and fellowship jog around the field to line up on goal line.

The Thang:

Start at the goal line:

Bear crawl to 20yd line, perform 10 hand release Merkins

Bear crawl to 40yd line, perform 20 4-ct Bonnie Blairs

Bear crawl to 60yd line, perform 30 Burpees

Bear crawl to 80yd line, perform 40 Overhead press

Bear crawl to opposite goal line, perform 50 Air squats

Head back in opposite direction.

Lunge walk to 20yd line, perform 10 hand release Merkins

Lunge walk to 40yd line, perform 20 4-ct Bonnie Blairs

Lunge walk to 60yd line, perform 30 Burpees

Lunge walk to opposite goal line, perform 50 Air squats

Start at the goal line:

Sprint 20 yds and back (75%)

Sprint 50 yds and back (75%)

Merkin Ladder:

AMRAP, Chest to Deck Merkins (10 seconds)

AMRAP, Chest to Deck Merkins (20 seconds)

AMRAP, Chest to Deck Merkins (30 seconds)

AMRAP, Chest to Deck Merkins (20 seconds)

Finish with 10 perfect technique Chest to Deck Merkins (no time limit)

6 Minutes of MARY: Flutter kicks, Freddie Mercury’s, Big-Boy sit-ups, American Hammers, Shoulder taps, Vision Quest

Circle of Trust (COT): Reach out and extend yourself to someone who needs you, that you haven’t talked to in a long time. COVID has turned so many or our attentions inward… Pause and think of someone who you used to connect with before COVID and pick up the phone and check-in on them. Make someone’s day, by showing them that you cared enough to put aside your busy schedule to connect with him or her.