Category: Uncategorized

Q-Chew Toy PAX- Almanac, FNG

F3 Mission

F3 Core Principles

The Thang:

100 Reps Kettlebell Swings with a block

100 Reps Squat Thrusters with a block

100 Lt. Dans

300 Walking Lunges

400 Squats PAX completed somewhere between 5 and 7 rounds breaking down into 10,10,10,30 & 40.

COR

NOR

FNG-Huckleberry

Announcements

Prayer- For our country, first responders and military

AO: The Patriot

QIC: Maj Payne

The PAX: Three Mile, Lucius, Fuzz, Elvis, Jenner, Brown Bag

Lucky seven PAX gathered in the post-snow gloom after surviving the first blizzard of 2020. Temps hung around 30 degrees, which was cold enough for YHC and others to cover up the legs. The beatdown was simple, and it kept us out of the snow. Perhaps we’re all getting too soft.  Perhaps. But the beatdown was real.  Here’s what we did…

WU: SSH x 20, IW x 15, WMH x 10, Cherry Pickers x 10, LBACs front and rear x 10, Copperhead Squats x 10.

The Thang: Mosey to grab some cinder block coupons and head up to the sheltered area near the restrooms.

Pair up.  Knock out the following exercises Dora style (each PAX does half) . Then, do the burpees together (each PAX does all).

Exercise: 100 x walking lunges
10 x burpees

Exercise: 90 x Cinderblock curls
9 x burpees

Exercise: 80 x BB sit ups
8 x burpees

Exercise: 70 x Mountain climbers (IC)
7 x burpees

Exercise: 60 x Cinderblock press
6 x burpees

Exercise: 50 x jump squats
5 x burpees

Exercise: 40 x Cinderblock squats
4 x burpees

Exercise: 30 x Cinderblock Merkins
3 x burpees

Exercise: 20 x Bent over rows
2 x burpees

Exercise: 10 x Thrusters
1 x burpee

And back up…

1 x burpee
Exercise: 10 x Thrusters

2 x burpees
Exercise: 20 x Bent over rows

3 x burpees
Exercise: 20 x Bent over rows

4 x burpees
Exercise: 40 x Cinderblock squats

5 x burpees
Exercise: 50 x jump squats

6 x burpees
Exercise: 60 x Cinderblock press

Due to time (we’ll blame time…), the PAX had to stop the upward progression and move to Mary.

Mary: Flutter kicks x 20, LBCs x 20, Supermans x 20

COT: It’s always a pleasure to lead the PAX. Gratitude for those who posted in the frigid gloom today. It’s tough to post when the gloom is dark and cold, but it is those times where we feel as though we’ve accomplished something worthwhile alongside those we can truly call brothers.

AO:  The Patriot

QIC: Lucius

THE PAX:

Bone; Brown Bag; Elvis; Fish Fry; Fuzz; Jenner; Lazlo; Maj. Payne; Shark Week; Sticks; Sunshine; Tea Party; Three Mile

Today, the PAX confirmed the best-laid plans of mice and men go astray.  YHC was expecting 16 or more PAX to post, allowing eight teams to work through a fun series of stations.  We ended up with 15 PAX … one short.  Since no-one wanted to exercise (or carry a log) alone, the PAX helped YHC adjust the stations, saving the beat-down.

WARM UP: 

SSH; Windmills; LBACs; Moroccan Nightclubs; Downward Dog; Merkins

THE THANG:

The PAX split into pairs, then carried coupons between exercise stations. Coupons included a log; a sandbag train; a heavier log; two sand-filled buckets, and a bonus tricycle.  Stations included:

(1) CB curls; CB presses; CB high-pull;

(2) 4-count step-ups, derkins; and 4-count lunges; and

(3) dips; mountain climbers; squat jumps.

All exercises performed with a smile on the PAX’s faces.

THE MARY:   

Unknown abdominal exercises; box cutters.

COT:

During recent travels, YHC visited a hotel gym.  Despite having “heat,” “lights,” and a “roof,” it was awful— with unfriendly gym goers.  This reminded YHC that it is the PAX that make posting in the gloom rewarding.  Unlike a New-Year Resolution gym membership, friendships forged by carrying coupons and lifting cinder-blocks (or even helping the Q count to fifteen) endure. Thanks for coming out.  And next time, bring one more friend.

The Love Train sped into 2020 with full passenger cars!! 5 Runners + 7 Ruckers = 13 PAX workin’ the W&OD railroad. That’s by far the greatest turnout, thanks to Hightower bringing Ruckers and to two runners, Mayberry and Tea Party, on the train for the first time.

We got a bit of a late start, but it was well worth the wait as a few PAX rolled in almost right on time. Temps were in the mid-30’s, but the brisk wind made it feel colder, and everyone was ready to get started.

I was impressed with the Ruckers, who not only carried their ruck sacks but also hoisted sandbags on their shoulders for the 3 mile ruck. I can’t speak for them, but they looked in pain as we runners passed them about a half mile from the AO. When we went back for them, they had already picked the pace to a jog for the last quarter mile.

Announcements: 1) First Service project of 2020 coming up next Sat, Jan 11. Cleaning up wreathes at Arlington National Cemetery. 2) Bone has a variety of 2ndF events coming. Tune in to the 2ndF channel in Slack. 3) QSource in F3TheCapital re-starts this Thursday, January 9 at 7:30 at Northside Social in Falls Church.

COT of thanksgiving for the great crowd at the Love Train this morning and the energy recently poured into getting F3TheCapital organized and ready to grow.

Monk

PAX: Maj. Payne, Jenner, Hightower, YNAB, Tea Party, Mayberry, Nano, Monk, Lazlo, Bone, Elvis, Early Bird, and JAG

F3 Annapolis – New Year’s Day 2020

PAX: Chew Toy (Q), Hightower, Deflator, 3 FNG’s

Welcome to F3:

Gather at flagpole – not at shovel flag

F3’s mission is to plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.

F3 principles:

•    It must be free of charge;

•    It must be open to all men;

•    It must be held outdoor, rain or shine, heat or cold;

•    It must be peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;

•    It must end with a Circle of Trust (the “COT”)

Disclaimer

Opening Comments:

At 6:50 am on this day nine years ago, 34 men gathered in the gloom. This set into motion a series of events which ultimately delivered you to the gloom too. 

The shovel flag is a symbol which we have grown to love, but it didn’t even exist at the beginning of this first workout so they naturally gathered under the flagpole.

They didn’t know it at the time, but they were launching an unprecedented crusade against sad clowns that would give rise to new found strength in men like you and like me. We are all Qrusaders fighting for ourselves and now too for the men next to us. 

It is not an accident or some sort of coincidence that you posted here today. You posted because you demand more from yourself. Only you know if you are reaching your limits. Stand tall. Feel strong. Be proud. Unshackle your warrior!

Welcome to the Gloom gentlemen. 

The Thang:

Today’s beatdown is not the exact workout performed by the men at the first post, but inspired by it. Unless specified otherwise, all exercises will be to a 34 count in recognition of the 34 men posting at that first workout 9years ago.

¼ mile lap 

In Cadence:

1.    Merkins

2.    Wide-Arm Merkins

3.    Diamond Merkins

¼ mile lap OR Hill Run

In Cadence:

1.    Hydraulic Squats (squat- right knee down- left knee down- right knee up- left knee up- stand up)

2.    Dolly (on your 6 with legs 6” off ground- spread apart- bring together)

3.    Flutter Kick 

4.    LBC

¼ mile lap 

In Cadence:

1.    Side Straddle Hop

2.    Burpees

3.    Mountain Climber 

¼ mile lap

1.    Howling Monkeys (Circle up- 10 monkey humpers each around the circle like dominos- when done you hold it until everyone gets a turn to do theirs… faster is better here.)

2.    Jacob’s Ladder (Increasing burpees by 1 at the top of the hill up to 7 in recognition of the 7th anniversary of F3). Pick up the six when you finish. 

Mosey to the Shovel Flag:

The Campos was a workout group that grew to problematic numbers and created the first starfish style spinoff – this spinoff was the birth of F3. The Campos Qrusaders left the first shovel flag as a tongue in cheek gift to this first pax with the following note attached to it. 

Pax (if you last),

Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood.  If you give yourselves to this endeavor, you will find it, and it will find you.  

I hope you reach a point today or next Saturday — where you want to quit.  So, in the union of men, “you against you” becomes a public and/or common struggle.  It’s here you will see there is much more in you that you’ve withheld — or in your weakness, you’ve rationalized away.

It’s time; but if you don’t care, we won’t care either.  

What’s it gonna be, son??

– Apostle Gx

We have met this challenge for the first time as a region. Today is the first workout for F3 Annapolis. To commemorate this feat, the last exercise of the morning will be to perform a 100-count plank around our shovel flag.

Count-O-Rama

Name-O-Rama

Chew Toy was the 6

Intentions

Announcements

Ball of Man

 Named 3 FNGS’s- Wopr, WildThing and Ponch