Category: Uncategorized

Date: 2025-04-23
AO: ignite
Q: Goldfish
PAX: Pepco, Fitz-Hume, Gherkin, Gandalf, Flat Tire
FNGs: None
COUNT: 6
WARMUP:
The usual – SSH, IW, HB, IBAC, etc, etc, then mosey to nice parking lot

THE THANG:
Pax Poker –
Split into teams of two people each and place deck at other end of parking lot.

Each group sends one member out to retrieve a card. The mode of travel varies (bear crawls, walking lunges, backwards run). The PAX who are not retrieving cards are doing stationary exercises.

Once each group has 5 cards, each group looks at their hand. The group can decide to fold and do 10 burpees or play. If you play and lose, you do 15 burpees. If you play and win you do no burpees and get to shuffle the cards for the next round. The cards are returned to the pile, shuffled and then we start again.

Hand 1
Bear crawl to cards, plank while waiting
-do exercises on winning hand
-do burpees while shuffling cards

Hand 2
Walking lunge to cards, hold Al Gore while waiting
-do exercises on winning hand
-do burpees while shuffling cards

Hand 3
Backwards run, WWII while waiting
-do exercises on winning hand
-do burpees while shuffling cards

MARY: out of time
ANNOUNCEMENTS: lots of events – HH tomorrow at Dominion in Falls Church, 3F event Saturday (contact Legacy), Murph 5/26, Boneathon 5/31, Convergance 6/7

COT:
With Pope Francis passing earlier this week, wanted to share something I read this week from his writings (https://www.vatican.va/content/francesco/en/encyclicals/documents/20241024-enciclica-dilexit-nos.html?utm_source=substack&utm_medium=email) that I think is universal for all of us:

‘If we devalue the heart, we also devalue what it means to speak from the heart, to act with the heart, to cultivate and heal the heart. If we fail to appreciate the specificity of the heart, we miss the messages that the mind alone cannot communicate; we miss out on the richness of our encounters with others; we miss out on poetry. We also lose track of history and our own past, since our real personal history is built with the heart. At the end of our lives, that alone will matter.’

Tags: ignite, Pepco, Fitz-Hume, Gherkin, Gandalf, Flat Tire

Date: 2025-04-23
AO: theaerie
Q: Rocketman
PAX: Lonestar, Trifecta, SALVATORE FALZONE
FNGs: None
COUNT: 4
WARMUP:

– SSH
– Mtn Climbers
– Don Quixotes
– Cherry Pickers

THE THANG:

4 stations.

Exercises:

1. Power clean x8
2. Overhead press x8
3. Lunge IC x16
4. Ground to shoulder x8

Movements (changes every cycle)

1. Back carry
2. Zercher carry
3. Bear hug
4. Clean ‘n’ toss.

Repeat until time!

MARY:

Plank + stretches mixed into Announcements.

ANNOUNCEMENTS:

– Murph and Convergence coming up end of May/beginning of June! – MNR: timed 12 miler April 26th

COT:

But whatever were gains to me I now consider loss for the sake of Christ. 8 What is more, I consider everything a loss because of the surpassing worth of knowing Christ Jesus my Lord, for whose sake I have lost all things. I consider them garbage, that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which is through faith in[a] Christ—the righteousness that comes from God on the basis of faith.

Phil 3:7-8

So easy to seek success in this world (see the first verses of this chapter for Paul’s worldy success). But when our identity is built into something in which we fail, something which isn’t perfect, then we’re going to be let down. We’re going to be wrongly upset. We’re going to fail in our identity.

Jesus gives us His righteousness, His identity, so that we can survive difficulty, failure, and hardship. Not because of us, but because of Him.

Tags: theaerie, Lonestar, Trifecta, SALVATORE FALZONE

Date: 2025-04-23
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton
FNGs: None
COUNT: 2
WARMUP:
SSH
Beer picker
Willie mays hays
Jog around the fields
Backwards walk
THE THANG:
15 curls
15 ohp
15 murkin
15 goblet squat
15 hull scrapers
Lunge walk, rifle carry, coupon carry repeat till home
15 American hammers
15 burpees
Lunge walk 15 ssh
Walk lunge
Bear crawls 15 squats
Crawl bears
15 hammers
MARY:
ANNOUNCEMENTS: follow slack
COT: be careful of expectations, they are preconceived resentments.

Tags: ao-the-bullpen, Peloton

Date: 2025-04-21
AO: balls-of-fury
Q: Popeyes , Gherkin
PAX: Gherkin
FNGs: None
COUNT: 2
WARMUP: Phone call to meet up
THE THANG: maybe 9 games, maybe more? 1.5 hours of pure fun and sweating MARY: rehydrate
ANNOUNCEMENTS: Gherkin can read my mind during pickleball
COT: we finished with a prayer and prayed for peace in the world

Tags: balls-of-fury, Gherkin

Date: 2025-04-22
AO: freestate
Q: Horshack
PAX: Bachelor, Andrew Churchill, Dungeon Master, Dungeon Master, F3 Scabby, Pigeon, Mark Michael, Cannoli, Whistler FNGs: None
COUNT: 9
WARMUP:
– SSH x 25 IC
– Plank Jacks x 15 IC
– Grady Corn x 10 IC
– Willie Mays Hayes x 10 IC
– 2 Laps – Karaoke on the sides
– Mountain Climbers x 15 IC
– Goof Balls x 20 IC
– Piano Keys – a variation on Cherry Pickers x 15 IC

THE THANG: The Escalator Returns
– Pax repeat a series of exercises, escalating up, per the following. – Burpees are OYO; other exercises were either IC or OMC:
– 5 x Burpee, then a lap
– Add 10 x Alternating Lunges, then a lap
– Add 15 x Coupon Curl, then a lap
– Add 20 x Squat, then a lap
– Add 25 x Dips IC, then a lap
– Add 30 x Jump Overs, then a lap
– Add 35 x Upright Rows, then a lap

MARY (work across your core and abs)
– Freddie Mercuries x 15 IC
– Plank-o-rama x 10 (cross-crunches for center planks)
– Dying Cockroaches x 15 IC
– X Factors x 10 IC
– American Hammers x 15 IC Each way
– Scissors x 15 IC to close

Announcements
– Thur. 4/24 2ndF Happy Hour – Dominion Wine & Beer Falls Church See https://f3thecapital.slack.com/archives/CDH6C2D32 for details. – Sat. 4/26 3rd F Event, Rebuilding Together, in Arlington See 3rdf
– Mon. 5/26 CSAUP The Murph. Fairfax City, GMU Campus. See memorial-murph-wod for details. – Sat. 5/31 Boneathon. Need bicyclists for support. See boneathon
– Sat. 6/7 Convergence. Saturday Morning. Roosevelt Island. See convergence for information. COT: RIP Pope Francis – A man who usually had a smile on his face.
Not surprising – there’s lots of research showing careers in the religious life are the most satisfying and fulfilling in three critical dimensions – MOST happiness, GREATEST sense of purpose, LOWEST stress
– Community involvement and supporting others boosts joy and a real feeling of affiliation – Having a deep faith helps well-being and lowers stress
– Helping others through difficult times equips those in religious careers with skills to handle their own struggles
– The religious share in a wide range of human emotions and life’s milestones, from baptisms to marriages to end-of-life, and those experiences enrich their own lives.
– Bottom line – Despite the demanding and often stressful nature of their work, the ability to contribute significantly with in a community and share in the lives of others brings immense fulfillment.

Tags: freestate, Bachelor, Andrew Churchill, Dungeon Master, Dungeon Master, F3 Scabby, Pigeon, Mark Michael, Cannoli, Whistler