Category: Uncategorized

Date: 2024-06-26
AO: ignite
Q: AI
PAX: Gherkin, Fitz-Hume, Legacy, Baracus, bogey, Popeye, meister, Goldfish, Bootlegger, Pepco, Coral FNGs: None
COUNT: 12

WARMUP:
1. Side Straddle Hop (Jumps)
2. arm circles
3. overhead hand reach
4. Imperial walker
5. Windmill
6. knee circles
7. downward dog (left + right leg)
THE THANG:
Rock-paper-scissors — you do exercise for your line and then play a game. Winners move to the next line, the rest stay and continue doing exercise for this line. Winner is leading the fellowship lap with his baby coupon in the jogger. Every iteration shifts exercise sequence by 1. Lines:
1. Biceps curl
2. Dips
3. ROWS (coupon curls)
4. https://f3nation.com/exicon/entry/28359/?gvid=398721
5. Blockey
6. Coupon press over your head
MARY:
The iconic https://youtu.be/1ycouUJKj6c?si=lDH91R22mlIQFq9L
ANNOUNCEMENTS:
1. HH for a Toolbox in Pentagon city 6 o’clock Thursday
2. Cornhole this Sunday at 10.00, great chance to have a beer at morning and talk to the brewery owner!
3. 2nd F event July 10 – Watch @Yardbird play in the U.S. Marine Band on the Capitol Steps
4. The main announcement: it’s a boy! there is a Meal train opportunity. meister, could you provide a link for signing up or details for participation? COT:
as a continuation of Father’s Day topic I shared that I was spending more time with my son recently and told him that I love him fort time after he was born. So there is some F3 positive impact and I encourage you to take a break to spend time with somebody who is important for you.

Tags: ignite, Gherkin, Fitz-Hume, Legacy, Baracus, bogey, Popeye, meister, Goldfish, Bootlegger, Pepco, Coral

Date: 2024-06-26
AO: horizon-ao
Q: Magoo
PAX: SPINAL TAP, Sparky, Purple Rain, Kodiak, Old Bay, vplaxico, @stapler FNGs: None
COUNT: 8
WARMUP: lower back and leg stretches for old men
THE THANG: neighborhood run with frequent “rest” stops – triceps focus! Special thanks to vplaxico (aka Kombucha) for taking things just a little too far with Burpees-up-the-Biggest-FN-Hill-in-N. Arlington. MARY: bird dog and dead bug
ANNOUNCEMENTS: sign up for corn hole
COT: minute of child’s pose to contemplate one’s poor choices.

Tags: horizon-ao, SPINAL TAP, Sparky, Purple Rain, Kodiak, Old Bay, vplaxico, @stapler

Date: 2024-06-26
AO: compound
Q: Booking
PAX: Skidoos, Obadiah, Hightower, citrus, Big Bird, Popeyes, Monk, cactus FNGs: None
COUNT: 9
WARMUP: SSH, Windmills, Cherry Pickers, WM Hayes, Michael Phelps, Imperial Walkers, Down Dog, Cobra Kai THE THANG: Traveling Pyramids
5 burpees
10 merkins
15 mountain climbers
20 Copperhead squats
15 mountain climbers
10 merkins
5 burpees

Run to green space
5 burpees
10 merkins
15 never surrenders
20 calf raises
15 never surrenders
10 merkins
5 burpees

Run up the hill and back
5 burpees
10 merkins
15 step ups
20 Squats
15 step ups
10 merkins
5 burpees up the hill and back

Run down the street and back
5 burpees
10 merkins
15 SSH
20 Squats
15 SSH
10 merkins
5 burpees

Run back to field
5 burpees
10 merkins
15 big bois
20 Flutter kicks
15 big bois
10 merkins
5 burpees

Run 2 laps around the field

MARY: LBC, Toy Soldiers, Dirty Dogs, Donkey Kicks
ANNOUNCEMENTS: 9/11 Stair climb- check channel
COT: Don’t wait for a life-changing event to occur to assess your priorities.

Tags: compound, Skidoos, Obadiah, Hightower, citrus, Big Bird, Popeyes, Monk, cactus

Date: 2024-06-25
AO: balls-of-fury
Q: Legacy
PAX: Popeyes, Gherkin, Cam, Magoo, Fish Fry, Toolbox
FNGs: None
COUNT: 7
WARMUP: Dinks
THE THANG: Fury
MARY: N/A
ANNOUNCEMENTS: Balls Next Week Happy Birthday America
COT: Sunglasses might help

Tags: balls-of-fury, Popeyes, Gherkin, Cam, Magoo, Fish Fry, Toolbox

Date: 2024-06-25
AO: thegeneral
Q: Hobbyhorse
PAX: Gherkin, SubPrime, Summit, Apples, Tea Party, Toolbox, Hard Knox, citrus, bogey, Jenner, Sea Prop(spelling??)DR, Robo FNGs: 1 Robo
COUNT: 13

WARMUP: SSH, IW, HB, arm circle, Phelps, RVE, WMH, DD, access the general THE THANG: March down field doing deconstructed burpees: start at goal line 10 squat thrust run to opposite goal line and run back to 10. 20 merkin run to opposite goal line and back to 20
10 squats run to opposite goal line and back to 30
…
When reach goal line go to high steps behind the track for jump squats/step ups.

Dora fetch. Break into groups of 2 and take a ball for each team. exercise is 250 LBC; timer is the exerciser throws the ball and the other pax runs to fetch it. Switch.
Dora 2 (audible): groups of 3 with one exerciser and pax 2 and 3 throw the ball and compete to fetch the ball (these need some more field work before ready for their premier on the Ocho). MARY: dog, donkey, ww2, flutter, am hammer, lbc, FM
ANNOUNCEMENTS: cornhole, HH for toolbox on thu evening in pentagon city
COT: dogs find joy in exercise. While we say it’s the gloom, and it is, there is still lots of joy in it, and I’m grateful for the gloom & fun of working out with you all.

Tags: thegeneral, Gherkin, SubPrime, Summit, Apples, Tea Party, Toolbox, Hard Knox, citrus, bogey, Jenner, Sea Prop(spelling??)DR, Robo