Category: Uncategorized

DATE: 2021-06-18
AO: Horizon-Ao
Q: Maj. Payne
PAX: Jenner, Maj. Payne, Disco, Poe, Brown Bag, lojack, 3 mile, citrus, Kodiak, sticks, Old Bay FNGs: Kombucha, Attaché, FNG Gilligan
COUNT: 14
WARMUP: 10 x SSH, 1 x burpee, 10 x IW, 2 x burpees, 10 x WMH. 10 x Cherry pickers, 3 x burpees

THE THANG:
• Start Point; 5 burpees/5 Slow BWS/5 Slow merkins
• Run to corner of 36th and N. Harrison; 10 burpees/10 BWS/10 Slow merkins
• Run to Williamsburg MS entrance parking area; 15 burpees/15 Slow BWS/15 Slow merkins — no lie about this time a group of large drones flew by to see what we were up to • Run to basketball court; 10 burpees/10 Slow BWS/10 Slow merkins • Run to finish; 5 burpees/5 Slow BWS/5 Slow merkins
– Then a bit of F3 volleyball with @jenner on Co-Q. Finish with some F3 Ultimate.

MARY: 50 x extra LBCs after the final score!

ANNOUNCEMENTS: 3-year Convergence tomorrow!!

COT: Remember we are all Role Models to someone! Demonstrate confidence and leadership. A good role model is someone who is always positive, calm, and confident in themselves. Don’t be afraid to be unique. Whatever you choose to do with your life, be proud of it!

DATE: 2021-06-17
AO: Olympus
Q: Rambler
PAX: Zeus, El Niño, Obadiah, Wham-O, slider, YNAB, 2 percent, Dunder, Glee, Rooster, Switch, Derecho FNGs: None
COUNT: 13
WARMUP: Side Shuttle Hop, Willie Mays Hayes, Michael Phelps, Cherry Pickers, Downward Dog/Ankle Roll, Cobra Kai, General Stretch
THE THANG: Fire Line / Team Bag Toss – Field Perimeter; Drop/Merkin/Roll/Merkin (x20); Bleacher 4-Team Rotation / Merkins; 50 Yard Partner Bag Toss & incremental yards giant leaps; 100 Yard Partner Bag Toss & incremental yards bear crawl; Fire Line / Team Bag Toss – Field Perimeter; Squat/Jump/Drop/Merkin/Roll L-R/Merkin/Up/Jump (x20)
MARY: Big Boy Situps, Freddy Mercurys, Side Plank, Row Boats, Dying Cicada, Squat Jumps
ANNOUNCEMENTS: F3 The Capital Event at Roosevelt Island on Saturday – 7AM; Olympus closed on Saturday; another Rolling Road cleanup being planned; TBC occuring on Sunday at South Run Rec Ctr; @wham-o forthcoming arrival of 2.0; @ynab daughter having elbow surgey; @slider career change / leaving Gov service; @derecho spending summer in Maine
COT: Dedication to my Grandfather – Joseph Vant – his commitment to community service as founding member of a town fire company and fire chief, superintendent of highways; raised his 4 siblings after the loss of his parents by 17; raised a family of 8; also ran a successful dairy farm and provided over 4 boys from broken homes a family and safe environment to live in. A man of his word and one of my inspirations for staying centered and serving my community. He was also clear in saying what he was going to do and followed through on his comittments. F3 represents so many of the qualities I saw in my grandfather and I am grateful for the group. Closed with a prayer – it was a beautiful morning!

DATE: 2021-06-17
AO: Farm
Q: Rocketman
PAX: Infinity, Matthew – Running Man, Rocketman, Captain Sportsball, Sparky FNGs: None
COUNT: 5
WARMUP/COP:

– Imperial Walkers x16, IC
– Michael Phelps x16, IC
– Hillbilly Walkers x16, IC
– Don Quixote x16, IC
– Squat jumps x12

THE THANG:

Performed on a large diamond (square). For the first round, do 7 reps of an exercise (say burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds.

1. 7 burpees, OYO
2. 14 XYs, IC
3. 21 Big Boi Situps, ups
4. 28 SSHs, single count
5. 21 Lunges, IC
6. 14 Nolan Ryans, IC
7. 7 Mountain Climbers, IC

6 MoM:

Stretch day!

– 3 count Don Quixote
– Frankensteins
– 3 count cherry picker hold
– Willie Mays Hayes

WORDS OF WISDOM

“No one can travel so far that he does not make some progress each day. So let us never give up. Then we shall move forward daily in the Lord’s way. And let us never despair because of our limited success. Even though it is so much less than we would like, our labour is not wasted when today is better than yesterday!” ― John Calvin

DATE: 2021-06-18
AO: Sparta
Q: I-Beam
PAX: El Niño, Nano, Hightower, Zeus, 2 percent, Ashe, Pop Fly, Roddick, Yard Sale FNGs: None
COUNT: 10
WARMUP: High Knees, Side Straddle Hops, Willie Mays Hayes, Star Squats, Michael Phelps, hot foot, hop overs (jump over coupon), airborne heisman THE THANG:
Circuit:
1-20 Merkins, 20 curls, 20 squat press, sprint to the 40 yard line, abs: rowboat & cycle out/in, sprint 40 yards
2-20 Crossover Merkins (one hand on coupon with a switch of hands between reps), 20 close grip (coupon vertical instead of horizontal) curls, 20 single leg lunges (10 each leg), 60 yard backpedal sprint (change every 10 yards), abs: wide leg/cross leg situps, fifer scissors, 60 yard backpedal/sprint
3-20 diamond merkins, 20 tricep extensions, 20 squat to plank (add merkin for last 5; Popfly calls these “burpees”?), 100 yard carioca, abs: V-up rollups, 100 yard carioca

Football Bonus
Split group with half taking coupons to the 20 yard line and spreading out
Lap 1 – slide shuffle along goal line/20 yard line in clockwise direction. Sprint from 20/goal line to goal line/20 and continue in CW direction Lap 2 – slide shuffle in CW direction. Bear crawl 20 yards and continue.
Lap 3 – slide shuffle in counterclockwise direction. Frog hop (squat jump) 20 yards and continue CCW. Lap 4 – slide shuffle CCW. Back pedal 20 yards and continue in CCW direction

MARY: Bonnie blairs, single leg hip flexor moves, burpees, flutter kicks
ANNOUNCEMENTS: 3 year anniversary workout at Roosevelt Island on 6/19 starting at 7am. COT: Reflection on significance of Juneteenth and Father’s Day

DATE: 2021-06-18
AO: Loco
Q: Ape
PAX: MicroChip, Ape, Banjo (WV), Flame, Squid, Captain Sportsball, Supertramp, Shute FNGs: Razorback
COUNT: 9
WARMUP:
[Half] Lunge Twist
[Half] Lunge Tips
[Half] Walking RDL
[(From half line to end back to start)] Karaokes
[Half] Power Skips
[Half] Butt Kickers
[Half (Each direction)] Side Shuffle
[Full] Jog
[Full (Back to start)] Run
[Full] Sprint

THE THANG:
Work together with a partner at each station
1 (Timed)
[Timer] Jog -> Sprint
Plank
2 (Together)
Pattycakes- 15 Big Boy Situps, 15 Merkins
3 (Timed)
[Timer] x12 Box Jump Squat
Isometric Leg Extension
4 (Timed)
[Timer] Bear crawl
Apes Arm Assault™
5 (Together/Timed)
[Timer] 5 Rung Burpee Ladder
Isometric Squat

MARY (Listen to songs, do things):
I’m Gonna Be (500 Miles) – The Proclaimers
During the verses of the song, hold a plank
Anytime the words “gonna be” happen, do a merkin
During the main chorus, sprints
During the Da da da (da da da) – Burpees

Bustin – Neil Cicierega
During the verses of the song, hold a plank, passing cones in a circle Anytime the word “bed” happens, Merkin
Anytime the words “feel good” happen, LBC
During the main chorus, pickle pointers

ANNOUNCEMENTS: End of VQ week
COT: What would the differences be in your thoughts/actions if every minute, you recognized that you had a personal relationship with the creator of the universe, and the Savior of the world?

Proverbs 3:5-6 ESV
Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.