Category: Uncategorized

Date: 2025-01-17
AO: thepatriot
Q: Maguire
PAX: Bone, Flipper, DoorDash, citrus, Strange Brew, SAAS, Smokee, Overthrow, Hops, Anchorman, Spokes, Boardwalk, Wedding Singer, Trademark FNGs: None
COUNT: 15
WARMUP: SSH – IW – HB – LBAC – CP – WMH – DD – CK

THE THANG: head to the thepatriot senior lot and use the parking numbers.

– home was always #5 spot for Jayden Daniels. Always go there after each exercise and do 5 burpees (we did 80). Once there,
– Pick cards from two piles. One tells you the exercise, the other tells you the reps via a players number. ((For ex: John Riggins and merkins – travel w coupon (always) and do 44 Merkins in parking spot 44.
– And repeat etc. We used Art Monk, Joe Theismann, Joe Jacoby, Super Bowl XXII, XXVI, etc. and partnered each up w pulled exercises like SSH, merkins, WWI, calf raises, joe louis, mountain climbers, curls, etc.

Thanks citrus for the football and era themed music. Here is the spotify playlist.

https://open.spotify.com/playlist/38KRjGGjBTMDi643vcyKpd?si=9_J3tO6UTSazUYK7qD9pjg&pi=u-UQZDsl8RRn-B

MARY: LBC and a Wedding Singer stretch
ANNOUNCEMENTS: Check the channels. Lots ahead.
COT: Memories. This weekend’s big Commanders game reminds me of time at RFK w my dad. Memories matter. Go make them with your kids, spouse, siblings, parents and others. You will never regret making memories…for others!!

PS. Check 2ndF for tomorrow Commander’s pre-game.

Tags: thepatriot, Bone, Flipper, DoorDash, citrus, Strange Brew, SAAS, Smokee, Overthrow, Hops, Anchorman, Spokes, Boardwalk, Wedding Singer, Trademark

Date: 2025-01-17
AO: terrapin-station
Q: bogey
PAX: Legacy, Big Short, Popeye, 2 percent, Booking, Ice Tea, CableGuy, Fitz-Hume, Goldfish, Lazlo, meister, Enron, AI FNGs: None
COUNT: 14
WARMUP: SSH, 5 burpees, IWs, 5 burpees, MNCs, MPs, 5 burpees, CPs, WMH, 5 burpees, DDog, Kobra Kai

THE THANG: 4 rounds of 3, 4-count exercises at 15-reps each, run or karaoke between each round. Blockees and burpees included, to the tune of 45 Blockees and 55 burpees.

Round 1
15 Merkins IC
15 Copperhead coupon squats IC
15 Blockees
Run to stop sign, return

Round 2
15 Merkin Jacks IC
15 Imperial Squat Walkers IC
15 Blockees
Run opposite direction to crosswalk, return

Round 3
15 Knerkins/Chuck Norris IC
15 Carson Becks, aka Monkey Humpers IC
15 Burpees
Karaoke around the horseshoe, return karaoke

Round 4
15 T Merkins IC
15 Forward Lunges IC
15 Blockees

Bonus exercises
5 Burpees
15 OHPs

Bat Wings (keep arms up until recover) – 20 LBACs IC forward, 15* LBACs IC reverse, 20 seal claps IC, 20 overhead claps IC Recover

*dead shoulder level activated at this point

MARY: 50 flutter kicks IC

ANNOUNCEMENTS: ARC, AMBAB, Saturday memorials ruck (see Old Bay post)

COT: Today is a new day. YHC gave thanks for his present situation, including being busy at work. YHC encouraged the PAX to look at each day as a new day. Meaning that no matter what happened the day before, there’s an opportunity for something good/different today. When YHC has a bad day, it’s often difficult to wake up the next morning with a new, positive mindset. For YHC, starting his day with F3 is a great way to get into this “new day” mindset. Often, YHC needs to simply adjust or focus his attitude on the new day, which could increase the likelihood that he will have more good days. YHC gave thanks for the PAX starting this new day with him. Thank you men! Finally, in the spirit of giving, YHC led a final 15 burpees to help the burpee challenge PAX hit their 100 burpee mark for the day. Have a great day men!

Tags: terrapin-station, Legacy, Big Short, Popeye, 2 percent, Booking, Ice Tea, CableGuy, Fitz-Hume, Goldfish, Lazlo, meister, Enron, AI

Date: 2025-01-17
AO: sparta
Q: Pop Fly
PAX: NOAA, Battleship, Atlas, Peanuts, Sunny, K-Pop, Rambler, Pop Fly FNGs: None
COUNT: 8
WARMUP: Yes
THE THANG:
Tabata – 10 rounds. 40 seconds on/ 20 seconds off
– Kettlebell Swings X2
– Squats X2
– Derkins x2
– Windshield Wipers X2
– OH Press X2

We jaunted to the hill and sprinted it 3 times

We jaunted back to our coupons and …. Ran the Tabata routine backwards

MARY: Nah

ANNOUNCEMENTS: AMBAB, ARC, Hiking

COT: Express gratitude, celebrate the small wins, give positive affirmation

Tags: sparta, NOAA, Battleship, Atlas, Peanuts, Sunny, K-Pop, Rambler, Pop Fly

Date: 2025-01-15
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Baguette, Groundskeeper, RA, ShamWow, Sherpa, Tiger Lilly, William Savage, Tom Pollak, Clinic FNGs: None
COUNT: 10
Warm-Up:
• tel:64-30-20-10 SSH (We sustained SSH until Buckeye parked, and then joined us for at least one) • tel:20-15-10-5 BBSU

• 10 Windmills
• 10 Imperial Walkers

The Thang:
Round 1: EMOM (4 times through each movement with a 1 min rest between movements) 1 15 Merican
2 15 Dips
3 10 Burpees

Round 2: EMOM (4 times through each movement with a 1 min rest between movements) 1 25 Squats
2 20 Step Ups
3 20 Lunges (10 per side)

Mary:
1 30-20-10 American Hammer
2 30-20-10 Freddie Mercury

Tags: potomac-rising, FIFA (F3 The Capital), Baguette, Groundskeeper, RA, ShamWow, Sherpa, Tiger Lilly, William Savage, Tom Pollak, Clinic

Date: 2025-01-16
AO: olympus
Q: Pop Fly
PAX: Rambler, Ashe, Nano, Hightower, Peanuts, Obadiah, Sunny, Blue Steel, NOAA, Monte Karlo, Dial-up, K-Pop, Pop Fly FNGs: None
COUNT: 13
WARMUP: Mosey Lap, Proper Stretching
THE THANG:
30 minute EMOM
3 blockees, then spend the rest of the minute doing:
Rounds 1-5: Air press
Rounds 6-10: Squats
Rounds 11-15: Sit Ups
Rounds 16-20: Calf Raises
Rounds 21-25: Curls
Rounds 26-30: Cherry Pickers / Willie Mays Hays
MARY: No Time
ANNOUNCEMENTS: AMBAB, ARC, Other Stuff
COT: Q relayed the recent conversation with his son who is getting ready to pick classes for HS and how limiting options today because it’s easy might cause us more work later on. Skipping on something today usually doesn’t make things easier on us later.

Tags: olympus, Rambler, Ashe, Nano, Hightower, Peanuts, Obadiah, Sunny, Blue Steel, NOAA, Monte Karlo, Dial-up, K-Pop, Pop Fly