Category: Uncategorized

DATE: 2021-08-14
AO: Loco
Q: Gigawatt
PAX: MicroChip, Rikers
FNGs: Hops, Baby Shark, Rousey, Finn McMissile, Bedazzled, Bananas, Unicorn, Blades COUNT: 12
WARMUP: SSH IC, Hairy Rockettes IC, Mountain Climbers IC, Cherry Pickers IC, Downward Dog/cobra kai OYO. THE THANG:
Part 1 – Fitness Ball – Basically dodge ball but with no teams and if you get hit, you perform a set exercise and then you’re back in the game. Today’s exercise was 10 burpee jacks for the adults and 10 floor jacks for the 2.0’s
Part 2 – Circle of exercises – went around the circle and performed exercises selected by each individual PAX members.
Part 3 – Go 4 20 – A capture the flag style game. Two teams attempt to across over the other teams side and retrieve a ball from the coned circle and return it back to your side. If tagged, you are frozen until someone from your team rescue you.
Part 4 – Random exercises – Wall sits to a CT of 100 and my news find from the exicon… Dirty Hookups MARY: Flutter kicks IC, Peter parkers, circle count plank hold ANNOUNCEMENTS:
COT: Morality Crisis – Moral’s are define as 1) of or relating to principles of right and wrong in behavior 2) expressing or teaching a conception of right behavior 3) conforming to a standard of right behavior… etc
What all of these definitions have in common are the “Right Behavior.” Many of our current issues in this country are due to a lack of morals. Many people when confronted with choosing to do the right thing vs the wrong thing, many choose the wrong thing, especially when they know they can get away with it. It use to be that you took pride in being good and do the right thing. The fix to this problem starts with the youth of America. As father, we need to teach our 2.0’s to take pride in doing the right thing even when others aren’t watching. We also need to lead by example. Our 2.0’s watch us more then they listen to us.

DATE: 2021-08-12
AO: Olympus
Q: Nano
PAX: swish, YNAB, Rambler, Hightower, Ashe, Sheldon, Zeus, Switch, Nano, Roddick FNGs: Rep Sleepy
COUNT: 11
WARMUP: The usual.
THE THANG: About 35 burpees during a jog to the back of the school where we did 100 step-ups the hard way. Ran back to the top of the stairs and partnered up. As one partner ran the stairs, the other did burpees. As a team, they had to hit 65 to finish off the 100 burpees. MARY: We had time for a few lbcs!
ANNOUNCEMENTS: 9/11!
COT:

DATE: 2021-08-13
AO: Loco
Q: Mutombo
PAX: De La Rocha, Anchorman, Refueler, Hoff, Madonna, Mutombo, Beaver Nugget, Dial-tone, Nolan, CrotchRocket, Gigawatt, Brisket FNGs: None
COUNT: 12
WARMUP: Side Straddle Hops,
THE THANG:
Each traditional exercises followed the 30-10-30 format:
– 30 Second Negative
– 10 reps with a 1 second positive motion and 2 second negative motion – 30 second negative
(Google 30-10-30 technique)
Round One (nine sets)
1. 10 Merkins following the 30-10-30 technique
2. 10 squats with coupon (30-10-30)
3. 20 seconds of fire hydrants
4. 10 Merkins following the 30-10-30 technique
5. 10 squats with coupon (30-10-30)
6. 20 seconds of fire hydrants
7. 10 Merkins following the 30-10-30 technique
8. 10 squats with coupon (30-10-30)
9. 40 yard sprint and sprint back

Round Two (8 sets)
1. 10 Curls (30-10-30)
2. 10 overhead presses (30-10-30)
3. 20 seconds of fire hydrants
4. 10 Hammer Curls (30-10-30)
5. 10 overhead presses (30-10-30)
6. 20 seconds of fire hydrants
7. 10 Curls (30-10-30)
8. 40 yard sprint and sprint back

Round Three (nine sets)
1. 10 Bent Over Rows following the 30-10-30 technique
2. 10 pickle pointers with coupon (30-10-30)
3. 20 seconds of fire hydrants
4. 10 Bent Over Rows following the 30-10-30 technique
5. 10 pickle pointers with coupon (30-10-30)
6. 20 seconds of fire hydrants
7. 10 Bent Over Rows following the 30-10-30 technique
8. 10 pickle pointers with coupon (30-10-30)
9. 40 yard sprint and sprint back

MARY: Included in Thang
ANNOUNCEMENTS: 9/11 Stair Climb approaching. Also approaching this Fall: Annual F3 National Gathering in Wilmington, NC. See Refueler for more info.
COT: Today’s Thang focused on the negative portion of each exercise. Everyone was invited to do the opposite with their attitude by speaking and thinking more positively (Philippians 4:8). Rather than complaining about needing to wear masks again or traffic, Mutumbo has vowed to speak about God, and how He knows and loves us, and is all knowing, and is everywhere we are, and how he sent His only son to die for our sins.

DATE: 2021-08-14
AO: Freestate
Q: Winston
PAX: Deagle, Winston, Horshack, Riot
FNGs: None
COUNT: 4
WARMUP:
SSH x 30 IC
Hill Billies x 15 IC
5 Merkins, 10 Shoulder Taps, 5 Merkins
Cherry Pickers x 10 IC
Back Bridges x 5 IC
Windmills x 15 IC

THE THANG:
5k run in the C&O canal tie path with occasional squats, Merkins, and hill repeats

MARY:
3 Minutes no break – feet up
Flutters x 15 IC
Scissors x 15 IC
Freddie Mercuries x 15 IC
Reverse Crunches x 15 IC
Plank-o-Rama 10-10-10-10-10 IC

ANNOUNCEMENTS:
@Forest launched The Court in Beltsville MD on Tues & Fri at 5:45-6:45a, running workout. Looking for an upcoming Friday for FreeState to make an appearance. Possibly the Friday before Labor Day.

DATE: 2021-08-13
AO: Sparta
Q: Zeus
PAX: Pebbles, Switch, swish, Sheldon, I-Beam, Hightower, Roddick FNGs: RemSleep
COUNT: 9
WARMUP: SSG, Donkeyouties, Imperial Walkers, Cherry-pickers, Downward Dog, Cobra Kai, leg and hip stretches
THE THANG: SAAPM 2020 WOD- A group workout designed April 2020 to recognize SEXUAL ASSAULT AWARENESS AND PREVENTION MONTH recognized by both civilian and military communities.
The WOD- after 3 Rounds of each set each run stadium stairs as a team. 1st set- 12 squat jumps, 12 hand release Merkins, 12 wide arm Merkins, 20 straight leg raises. (After each round run to 30 yard line)
Set 2- 10 knee slappers, 20 shoulder tap Merkins, 20 Bonnie Blair’s (single count) 10 V ups. (After each roundup to 20 yard line)
Set 3- 25 Plank Jacks, 30 Roof Raises, 20 MT Climbers (in cadence), 15 Air Squats. (After each round run to 10 yard line)

MARY: Nine killer Ab exercise led by each PAX
ANNOUNCEMENTS: 9/11 Stair Climb, Capital Region F3 shirts are being shipped out, Bone’s wife is still making design for 9/11 shirts. We should be able to put in our order by end of next week.
COT: Appreciate those that was able to make it out on this muggy gloom. Also appreciate all that have encouraged me throughout my first year with F3. Recited first stanza of the old Gospel song sung How I Got Over sung by the great Gospel singer Mahalia Jackson, “How I Got Over, How I Got Over, My Soul Looks Back and Wonder How I Got Over”. I got over this past year with the help of my brothers from F3. Prayer was a moment of silence to concentrate on all we are great-full for this pasty year. Closed prayer with “…and we are so very great full for all of the blessings we have received amen”.