Category: Uncategorized

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thefarm 11’s Derkins, Thrusters, and Bonnie Blairs

Date: 2024-08-05
AO: thefarm
Q: Infinity
PAX: Trolley, Matthew – Running Man, Sparky_The Farm, Juan Valdez (F3 Geneva) FNGs: None
COUNT: 5

Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey around triangle.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run down the boardwalk in between each set. – Derkins IC and Jump Ups
– Thrusters w/coupon and Burpees
– Shoulder Press w/coupon and Bonnie Blairs (only did down to 3 presses and 8 Bonnie Blairs due to limited time)

Mary: J-Lo’s and Flutter Kicks.

Announcements: Trolley Q on Wednesday and Running Man Q on Friday.

CoT: “a terrible idea executed brilliantly has to be better than a brilliant idea executed terribly.” – Tress of the Emerald Sea by Brandon Sanderson

“When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.” – Preach My Gospel handbook by the Church of Jesus Christ of Latter-day Saints

The same could be said of F3 and of life: show up and do your best whatever the task and it will be for the better.

Tags: thefarm, Trolley, Matthew – Running Man, Sparky_The Farm, Juan Valdez (F3 Geneva)

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mother-ruck-ing The bad news is you lost the Olympic pole vaulting event, the good news is…

Date: 2024-08-04
AO: mother-ruck-ing
Q: Ice Tea
PAX: Popeye, Ryan
FNGs: None
COUNT: 3

WARMUP: How you doin’?

THE THANG: 4 mile loop through a few of Falls Church’s parks. Saw a sketchy comic book shop and talked about some of the personalities of the 2024 Olympic Games. Also, don’t swim in the Seine, because, well…poop.

MARY: None

ANNOUNCEMENTS: Coffee is good.

COT: None

Tags: mother-ruck-ing, Popeye, Ryan

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thesandlot JG run, light on the JG

Date: 2024-08-03
AO: thesandlot
Q: Hobbyhorse
PAX: CableGuy, Booking, Legacy, Jenner, Roadhouse, Kodiak, Magoo, Racket FNGs: None
COUNT: 9
WARMUP: SSH, IW, HB, Wind, RVE, WMH, DD, a Great Stretch
THE THANG: Run west through Woodlawn Park to hill on 17th and Buchanan for quick hill Dora; return; a few other exercises along the way MARY: Am. Hammer
ANNOUNCEMENTS: 9/11 shirts and signup
COT: Coaching is hard; being coached is hard; it can definitely be worth it; do your best

Tags: thesandlot, CableGuy, Booking, Legacy, Jenner, Roadhouse, Kodiak, Magoo, Racket

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theaerie Catch me if you can

Date: 2024-08-02
AO: theaerie
Q: Rocketman
PAX: Stewie, Chasqui, Juan Valdez (F3 Geneva), Lonestar, Peloton FNGs: None
COUNT: 6
WARMUP: SSH, No Moneys, OHC, (imperial & hillbilly) walkers

THE THANG:

Split the PAX into 1s and 2s.

1 team moves 25 yards, 2 team does the exercise and then runs to catch up. Whichever team gets there first planks it out. Then swap and repeat so each team gets to bunny and exercise!

– Kraken burpees x5
– Carolina Dry Docks x20
– Big Boy Situps x20
– Flutter Kicks x20
– Peter Parker’s x10

Next up, Indian Run around the field.

Another run across the field with:

– BDE burpees
– Squats
– Merkins

Time to go home! Pair up:

1s rifle carry the coupons.
2s complete burpees then run to catch the coupons.
Swap!

Then ring of fire, coupon edition.

ANNOUNCEMENTS:

– 9/11 t-shirt order closing this Sunday
– Oct 19 PAX on Parade coming up!
– Oct Old Rag hike coming up, see Ape’s announcement on backpacking

COT:

2 Consider it all joy, my brethren, when you encounter various trials, 3 knowing that the testing of your faith produces endurance. 4 And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.

5 But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.

James 1:2-5

We all go through various trials. Look to be the man who supports those in trials; we’ll be there soon enough ourselves and look to our Creator who gives generously.

Tags: theaerie, Stewie, Chasqui, Juan Valdez (F3 Geneva), Lonestar, Peloton