Category: Uncategorized

When: 6/25/2018

Q: Speedo

PAX: Speedo, Maj Payne, Gavel, NAFTA, Hightower, 90210, Bone, SubPrime

The Nats won the evening previous, and two of our finest, Horsepunch and Prenup, celebrated the win by getting tattoos. Excited to see the new ink, the PAX traveled to congratulate both, who fartsacked on this fine morning. Neither could be roused, and so the beatdown was cut short as the PAX only made it halfway around the school, missing the “short hill”, “playground”, “long hill”, and “pullup bars.” Next time!!

Warmup:
1/2 mile run around the track – gentle jog first lap while stopping 4x on second lap for warmup activities (Hill Billies, Cherry Pickers, Squats, Pushups)

The Thang:

Jog to outer wall, split into two groups, for 2 sets of the following:

First Group: 30 Wall Derkins
10 declined pushups with feet as high as you can go in Balls to the wall position

10 declined pushups with with feet slid half way down the wall (body/legs stays straight)

10 declined pushups with with feet slid all the way down the wall (body/legs stays straight) as low as you can go without feet touching the ground

Second Group: deep squats for the duration of the first group doing 30 Derkins (on second round replace squats with the lunges)

Repeat so both groups get a combined 60 wall Derkins

Jog to curb beside the school for ’round the world Merkins
40 Alternate position Merkins
10 merkins with left arm and left leg on curb
10 derkins with feet on curb
10 merkins with right arm and right leg on curb
10 merkins with hands on curb
Repeat for second set to total 80 Merkins

Jog to “the Arena” for 2 sets of the following:

Half the group runs two stairs and used as timers for the entire group
The other half box jumps on platform for the duration of stair runners
Jog to say HELLO to Samara and finish jog to b-ball court for 2 rounds of (10 Squats, 20 forward lunges)

Fellowship jog to say HELLO to missing PAX unfortunately both were still fartsacking…

Return run to field to do a round of Mary

COT: Hang in there, stick together and be supportive, positive, encouraging, good examples of what Men should be!!

When: 6/23/2018 0700

Q: Subprime

The Pax: Prenup, 90210, Bucco, Hightower, Roddick, Earlybird, Snuff (FNG), Turtle (missing PAX here-sorry fellas).

2 PAX swept up by Prenup at Patriot Field joined 6 others plus an FNG to make 10 gathered at Tuckahoe Elementary School for the first Saturday F3 workout since the Arlington launch. YHC had Q, so after a quick round of introductions we were off to the turf to warm up in the drizzle.

Warmup: included SSH, slow cherry pickers, arm circles, quad stretches, inchworm to plank, merkins and return to standing. WU concluded with a fellowship jog through the Tuckahoe trails along three coupons – 2 sledges and one 35lb ruck courtesy of Hightower (who rucked 5 miles to the AO bright and early). Jog was single file and coupons passed from man to man (front-to-back), last man ran with one of the coupons to front of the line. The wet conditions almost resulted in some major slips (including YHC) – in the end all PAX remained solid and upright.

The Thang 1.: Major Payne Baseball. One sprinter at a time called out an exercise and ran the bases while other PAX remained in place doing exercises that included: Merkins, 8-count Body Builders, People’s Chair, Jump Squats and Dry Docks. After all PAX had a turn at bat – we made our way across the vast field of wet grass and mud. First half was traveling burpees, 2nd half was bear crawl.

The Thang 2.: Running the Hill. PAX counted off (1-3) and partnered up. Group 1 (timer station) ran the hill 2x. When summiting the 2nd time, members of Group 1 held balls-to-the-wall for a 10 second count. During this time, Group 2 was at the picnic table doing erkins/derkins. Also at the same time, Group 3 was knocking out as many pull-ups as possible. Each group did the complete circuit twice.
Mary: All PAX called out a Mary exercise – 10 in all. Group favorite was the “rope climber”

Welcomed FNG Trent who was bestowed with the F3 name Snuff.

COT: There are a lot of bad things happening and bad people out there – grateful for the restorative power of F3 reminding us of the good things and INCREDIBLE guys out there (or at least in F3).

Props to 90210 for taking the shovel flag for a spell.

When: 6/22/2018

Q: Hightower & 90210

The PAX: Deflator, Bone, Jenner, Subprime, Prenup, Leprechaun, Shamrock, NAFTA, 90210, HT

Warm-up:

20 Side Shuffle Hops, Hill Billy & WMH’s Stretches, Arm Circles Forward & Reverse

The Thang:
50 yard military crawl with complex burpees. Start with 2 burpees, then crawl 10 yards, then 4 burpees, rinse & repeat. Finished with 4 extra burpees.

PAX broke into A & B group for Tug of War. Winning team holds plank, losing team knocks out 15 merkins. Went for 3 rounds, hopefully we’ll continue Tugs in futures!

1.5 lap indian run

On Endzone x2
10 jumping squats
Sprint to 50yd line
10 Jumping lunges
Sprint to opposite endzone and plank hold

On endzone x2
10 Jumping lunges
sprint to 50 yd line
10 jumping squats
sprint backwards to opposite endzone and plank hold

On endzone
Alligator pushups to the 20yd line
20 Flutter kicks
20 partner assisted leg lifts

Final push:

20 WWII sit-ups
10 Merkins x2
10 diamond Merkins x2
10 wide arm merkins x2

COT: We’re assembling a Ragnar Team. If interested, let Prenup or Subprime know via Slack. Also don’t forget the soft launch on July 14 for the Fairfax AO!

 

When: 6/20/2018

Q: Maj Payne

The Pax: Bone, Dr. Dandelion, Prenup, 90210, Leprechaun, Hightower, Speedo, Jenner and Flacco (F3 Carpex)

It’s always great to have DR PAX in the house, and today we welcomed Flacco from F3 Carpex, one of the regions that is helping to launch F3TheCapital. It was an honor to crush ourselves a bit n the gloom together!

Warmup: ez lap, SSH, IW, arm circles fwd and back, BWS and Merkins

The Thang: We at F3 ArlingtonVa have decided that it would be fun to knock out a Murph each week, so on this day, why not celebrate that by doing a modified partner Murph?

Partner up. Pax 1 runs around the arena while pax 2 exercises. As a pair, 100 x Australian Push-ups, 200 x Merkins, 300 x BWS. TCLAPS to Hightower for doing it with a ruck. Once complete, mosey right into a Jacobs Ladder on the nearby hillside. Start at top with 1 x BWS, run down for 6 x burpees. Then 2/5, 3/4, 4/3, 5/2 and finally 6/1. With the pax thoroughly smoked we moseyed back to the SP for a quick Mary. 25x flutter kicks and finish.

COT: It’s been an honor to pull this together with y’all. F3 is special. When YHC is feeling down and out for whatever reason, all it takes is a beatdown in the gloom to lift the spirit back up! Thanks for being here. Now go out and find others who can join us as we make ourselves into better bosses, employees, sons, fathers, colleagues…whatever role you serve in life, strive to be better!

When: 6/18/2018

QIC: HorsePunch

The PAX – Maj. Payne, Dr. Dandelion, Subprime, 90210, Bone, Tirefire, Gavel, Jenner, Leprechaun, Shamrock, Prenup, NAFTA

Warm up:
SSH
IW
Windmills
Arm circles to Seal Claps
Merkins
Frankenstein Walk
Walking Dancer

The Thang:

13 Strong gathered together for a throwback to the good ol’days of middle school field day!

Bear v. Crab Soccer: Tough competition with almost no injuries.

Fastest Mile: two teams split opposite ends of field and relay 16x100m sprints or til each man ran 3 times. Winning time might have been only a few seconds slower than a world record…

Bear Crawl / Broad Jump Relay: same two teams opposite 25m. One direction bear crawl, the other broad jump. Each man completes 4 lengths. This was the easy part.

Then…The Wheelbarrow Push: Men in Pairs. One man in wheelbarrow the other holding his feet. From the end zone walk to 20 yard line doing 5 paired push ups /squats every 5 yards.

Winning relay team led Mary:
Reverse LBC
Flutters
American Twists
Bicycles
Bonnie’s Torture
WWIIs

COT:

Moleskin: We’re going to move Saturday workouts to Tuckahoe…and think of a good name for that AO. Prenup will sweep up anyone that posts at Yorktown for the next couple of times.

Love doing this in the gloom with y’all!!