Category: Uncategorized

When: 6/6/2018

QIC: Horsepunch

The PAX: Maj Payne, PreNup, Speedo, Dr D, Gavel, SubPrime, Hightower

On the morning of June 6, 1944, Allied forces staged an enormous assault on German positions on the beaches of Normandy, France. The invasion is often known by the famous nickname “D-Day.” On this 74th anniversary of D-Day, 8 men gathered to pay respects and crush themselves amongst brothers. It’s never easy, but it’s always worth it.

Warm up:

SSH
Windmills
Cherrypickers
Arm Circles Forward/Rear/Seal Clap
Frankenstein’s Walk
Traveling Dancer (Warrior)
Merkins
Mosey to BB Court

The Thang:

2 Stations, 2 teams, Rotate, 3 Rounds

Station1…The 1000lb Tire. Team tire flip down and back court then sledge til team 2 completes circuit.

Station 2…The Circuit. Team rotates through Slam Ball, Medicine Ball Toss, Ugi Abs, TRX Shoulders, KB Squat, weighted Door Knobs, and the Battle Rope. When each team member has completed each exercise the teams switch stations.

Repeat for 3 rounds then mosey to Patriot Field for a 4 min body weight squat, dry dock, merkin, and lunge burn out.

Mary:
LBC
Bicycles
American Twists
WWII
Flutters
Scissors
Ring of Fire (SubPrime and PreNup were beasts)
Plank Punch

COT:

Some say “Need a friend?…get a dog….” I found a whole pack.

When: 6/4/2018

QIC: Speedo

The PAX: Horsepunch, Dr. Dandelion, Prenup, Subprime, Leprechaun, Shamrock, Major Payne, Hightower and FNG Gavel

With the official launch complete, the PAX of F3ArlingtonVa moved forward into the week with extreme gusto as Speedo led a workout on this cool first Monday of June that stirred the viking spirit amongst all present.

Warmup:

15 x SSH
10 X Cherry pickers
10 x Merkins
2 min hammer pass left and right

The Thang:

With everyone’s shoulders sufficiently smoked, it was time to mosey to the arena for a 5-station workout (split off into pairs)
Station 1: 3 stair runs as timer (first time up hit every stair once; then every other; then two feet per stair)
Station 2: Partner plank: slap your own left shoulder, plank, then slap your own right shoulder, plank, then partner high five – repeato!
Station 3: Box jumps on low wall
Station 4: Dips on low wall
Station 5: Partner sumo squats (Sit and stay in low squat facing partner – slap left chest, then right chest then partner double high five – repeato!

Mosey back to the turf field for some Viking Hammer Games
Half of the group fellowship run for two laps around track. Hold a plank until second group completes…

Station 1: Forearms – Timer – jog to bleachers and forearm roll 8lb gnome-smasher hammer and string: Control unroll until it touches the ground and bring it back up
Station 2: In squat – behind your head triceps curls with 10lb sledge (Viking) hammer.
Station 3: Static hold with 10lb sledge in front of you; adjust grip for difficulty
Station 4: Conan swings with hammer – never touching the ground
Station 5: Regular ax chops without hammer hitting ground – alternate right and left

Round of Mary
Ring of fire
Bonni’s torture
Jackknives
American twists
V-sit hammer pass

COT:

Thanks to all who come out to share the beatdowns in the gloom. F3 has been an important part of making each day better for YHC.

Welcome FNG Gavel!!

 

When: 06/02/2018

QIC: Special thanks to F3 Churham Homes for coming up for the launch! Maj. Payne also on Co-Q

The PAX: Jenner, Nafta, Dr. Dandelion, Leprechaun, Shamrock, Subprime, Speedo, Pre-Nup, Earlybird, Hightower, Horsepunch, Spit (F3 RVA) and Vinny (F3 RVA) + 9 FNGs.

After a long wait and many arduous hours of blood, sweat and tears, and a few beers, the men of Arlington finally planted a F3 shovel flag into the soil of Yorktown High School! Coming in strong with 24 pax and a co-Q with YHC and one of F3 Churham’s best, Homes!

Warm Up:

15 x SSH
15 x IW
10 x WMH
10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward
25 x Merkins

The Thang:

Homes took over and immediately invigorated the pax with his version of the escalator, starting right off the bat with some pure fun:

10 x Burpees, run 200m.
10 x Merkins IC, 10 x Burpees, run 200m.
10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees, run 200m.
10 x BWS, 10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees.

Mosey down under (to the southwest side of the school) where YHC led the pax through an Australian pushup / Derkin pyramid. 5 / 10 / 15 / 10 / 5 reps. Then per suggestion from Hightower, who often encourages such male bonding opportunities, a bearcrawl tunnel of love (it’s cool… it’s just dudes).

Back to the turf field for a round of catch me if you can. Partner up, pax 1 backwards run while pax 2 knocks out 3 burpees and then forwards run to try to catch pax 1. Once caught, each pax knocks out 5 additional burpees. Rinse and repeat.

Finish out with some Mary: 20 x LBC, 15 x American twists.

COT:

All F3 Arlington FNGs from this point forward, will be named on their second post. Today we named 11 pax and welcomed 9 true FNGs. Homes then provided a truly motivating story about his first F3 experience. Exasperated and not able to keep up, he fell out of his first F3 beatdown. The PAX that fateful first day noticed he had disappeared and they retraced their Indian run to find him, but to no avail. Only at the end did they find him, and when they did, to a man, offered him encouragement and camaraderie that motivated him to return again and again. That’s what F3 is all about. Sure, it’s a solid workout, but it’s so much more. Homes said he’s gotten back 100x what he’s put into it (and he’s put a lot into it).

TClaps to F3 RVA’s Vinny and Spit who roadtripped up for the launch!!

 

 

Welcome to F3TheCapital! We will be launching our first AO in Arlington on June 2, 2018, 7AM, at Greenbriar Park (map) next to Yorktown High School. Hope you can join us! In the meantime, check out our About page for loads of great information on who and what we are! Oh yeah. . .and tell a friend about F3!!!

F3 — our three Fs stand for Fitness, Fellowship and Faith — traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006.

Good company in a journey makes the way seem shorter. — Izaak Walton