Category: Uncategorized

DATE: 2021-08-09
AO: Patriot
Q: Wedding Singer
PAX: 2 percent, CableGuy, Big Short, Roadkill, Maguire
FNGs: My Space
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hilbillies, IBAC, Downward Dos THE THANG: 2 laps around the track
Car Trip – 5 reps, add new exercise with 5 reps down the line A lap around the track + bleachers
Car Trip 2 – when @roadkill starts the trip with Murder Bunnies, you know it’s going to be a long set Final lap to hit a mile running
MARY: Freddie Mercuries, side plank leg lifts, flutter kicks ANNOUNCEMENTS: iron pax is coming
COT: if you take six weeks off, we welcome you back – today by using your last Q

DATE: 2021-08-09
AO: Horizon-Ao
Q: Kodiak
PAX: Magoo, Riot
FNGs: Attache, Bluescreen (visiting from Houston!)
COUNT: 5
WARMUP: SSH, Michael Phelps, Cherry Pickers, WMH, Imperial walkers, downward dog
THE THANG: PAX broke into partners and picked up one coupon, moseyed to the Discovery steps. One partner did two flights of stairs with coupon while the other partner did merkins & squats, repeat 5 times; partners moseyed to the top of the stairs on the Harrison street side and did a circuit with one pax running a loop along the sidewalk and back up the stairs as the timer while the others completed circuits of Step-ups, lunges, bent-over row and LBCs; only time for 1 circuit; we moseyed back to replace the coupon MARY: flutter kicks
ANNOUNCEMENTS: 9/11 stair climb is coming; welcome to Bluescreen, who is visiting from Houston and visit a number of AOs during the week he’s here
COT: This workout was designed to prep for the 9/11 stair climb. 9/11 was a monumental day in may of our lives, but I, at least, haven’t commemorated it or the people lost in the years since. This year I intend to change that.

DATE: 2021-08-09
AO: F3Capital-News
Q: Old Bay
PAX: Old Bay
FNGs: None
COUNT: 1
WARMUP: posted at #BaseCamp in Palatine, IL @F3Naperville at 5:15, waited until 5:35 and got the party started with SSH, Willy Mays, Cherry Pickers, and M. Phelps
THE THANG: copied and modified a #BaseCamp backblast- ran the 18 hole disc golf course, exercising at each t-box. Rotated shoulder, core, and legs for a 20 count per hole. MARY: walked around the parking lot
ANNOUNCEMENTS: none
COT:whenever I want to quit on a solo workout I just imaging an F3 buddy yelling at me to keep going

DATE: 2021-08-09
AO: Loco
Q: Bolt
PAX: Rikers, Gigawatt, Nolan, Madonna, Shute, Refueler, Anchorman, Mutombo, Dial-tone, Beaver Nugget, Brisket FNGs: None
COUNT: 12
WARMUP: SSH IC, Michael Phelps IC, Willy Hayes Mayes IC, Cherry pickers IC, Downward dog, Kobrakai THE THANG: Iron PAX challenge
4 rounds X OYO, but every PAX finishes and no HIM is left alone. 50 Air squats
40 BBoi situps
30 Merkins
20 Bonny Blairs
10 burpees
400 meter run
rinse and repeat

MARY: 1 minute plank, 2 minutes pickle pointer hold
ANNOUNCEMENTS:
1) #loco Shared leadership on 8/10/2021 at Purcellville gateway near Starbucks 05:45.
2) Donations being taken by @Rikers for gear for LoCo brother @Huachuca who is deployed overseas. 3) Wednesday at #kodiak but Bulldog will still be Qed by @Banjo_WV

COT: Unexpected deaths have touched our community this week. You don’t know what’s going to happen so be appreciative of today for those in your influence. Mental health is real. ITs ok to not be ok. Please be cognizant of those around you and those who may need help but may not know they need it or ask for it.

DATE: 2021-08-07
AO: Freestate
Q: Winston
PAX: Winston, Deagle, Riot, Horshack
FNGs: None
COUNT: 4
WARMUP:

25 SSH
15 empirical walkers
15 cherry pickers
2 laps…high knees the ass kickers on the sides
5 walkout push ups
15 windmills

THE THANG:
Part 1

2 rounds on your own with “fun” in between

5 burpees
10 mirkins
15 LBCs
20 squats

Fun break 1: Four corners suicide

Fun break 2: three line suicide

Part 2

Four corner HTFU cadence

Station 1 people’s chair
Station 2 dips
Station 3 grave digger with coupon

Round 1: PAX performs their station until station 4 farmer carries two coupons around the court. Continue until all stations are performed by all.

Round 2:PAX performs their station until station 4 rifle carries a coupons around the court. Continue until all stations are performed by all.

Game: futsal on BBall court with deflated basketball.

After goal all perform burpees. 5 for the scores on team and 3 for the team that scored.

MARY:
15 reverse crunches
15 dolly flutters
Bird dogs
10 little baby hammers
10-10-10-10 rodeo flutters
10 Freddie Mercury

ANNOUNCEMENTS:
– Sat. Sept 11th stair climb at Lincoln Memorial
– F3 10th anniversary – October 8-10 in Cape Fear, NC https://f310year.com/ – The Grunt – Saturday November 6th at the Lincoln Memorial (time TBD)