Category: Uncategorized

Date: 2024-06-23
AO: mother-ruck-ing
Q: Ice Tea
PAX: Lazlo, Big Short, Jag
FNGs: None
COUNT: 4

WARMUP: Hey, you guys ready?

THE THANG: PAX traveled 3.4 miles through the Delaware portion of Falls Church, but since there were four of us we were able to use the HOV flex pass to avoid tolls.

MARY: Let’s drink coffee.

ANNOUNCEMENTS: That coffee was just okay.

COT: 60’s Corvettes > Mustangs, children have bad laundry habits, Cook & Bacon is an actual Olympic synchro diving team.

Tags: mother-ruck-ing, Lazlo, Big Short, Jag

Date: 2024-06-22
AO: olympus
Q: Hightower
PAX: Blue Steel, Crop Duster, Pop Fly, Popeyes, Juneau, Peloton, Hoolihan, Dr J, Yard Sale, Christopher Chin – Triple Shift, Peanuts FNGs: None
COUNT: 12

WARMUP:
Fellowship jog, Frankenstein, Butt kickers, High knees & Karaoke. Stop at front entrance LBSS for series of stretching. Continued on with Burpe-Bobby jog around the school.
THE THANG:
At the rear courtyard active recovery with Wall Sits. 1 at a time box jump each pedestal, then Wall sit until all complete.

Warm up with basketball drills: dribble layup, rebounds, jump shots

Break group into 3 teams of 4. First team to score stays on, rotating the next team in.

Halftime fellowship jog around parking lot. Stop for Flutter kicks, then jog back to resume play. MARY:
75 count LBC

ANNOUNCEMENTS:
RUCK & Float in Aug, Yardsale has Q
CropDuster 2F Tues night, his house
Sept 11 Stair Climb
COT:
Pray that each of you continue to be ‘role model’ leaders to your Family & Friends.

Tags: olympus, Blue Steel, Crop Duster, Pop Fly, Popeyes, Juneau, Peloton, Hoolihan, Dr J, Yard Sale, Christopher Chin – Triple Shift, Peanuts

Date: 2024-06-22
AO: freestate
Q: Cannoli
PAX: Mechanic, Winston, CashOnly, F3 Scabby
FNGs: None
COUNT: 5
WARMUP:
SSH x 15 (IC)
Imperial Walkers x 15 (IC)
Harry Rockettes x 10 (IC)
Shoulder taps x 10 (IC)
Plank Jacks x 10 (IC)
Mountain Climbers x 10 (IC)
Windmills x 15 (IC)
Cherry Pickers x 15 (IC)
THE THANG:
4 Tabata rounds, each with 6 exercises
60/50/40/30 seconds, with 15 seconds in between each
Rolling Stones (mostly) in the background
1. Walkout merkins (rounds 1 and 2)
1. Curls with coupon (rounds 3 and 4)
1. Elf on the shelf (with coupon, rounds 1 and 2)
1. People’s chair (rounds 3 and 4)
1. Bent over rows (with coupon, rounds 1 and 2)
1. Coupon press (rounds 3 and 4)
1. Squats (with coupon, rounds 1 and 2)
1. Dips on coupon (rounds 3 and 4)
1. Burpees (rounds 1, 2, 3 and 4)
2. Low plank (rounds 1, 2, 3 and 4)
Rounds 1 and 4: Suicide
Rounds 2 and 3: Mosey (approx 1 minute)
MARY:
Flutters (IC)
LBCs (IC)
Reverse crunches (OMC)
Freddie Mercuries (IC)
American hammer (IC)
Plank-o-Rama (IC)
Outlaws (10 & 10, IC)
Scissors (IC)

ANNOUNCEMENTS:
COT: Day in sports history . . .
Setting: 38 years ago, Mexico City, Estadio Azteca (one of the great stadiums in the world) 1986 World Cup Quarterfinal: Argentina vs. England
With score tied 0-0, Diego Maradona scores the “Hand of God” goal!
4 minutes later, again Diego Maradona, scores “Goal of the century” where he takes the ball and covers 60 yards evading several English defenders and the goalie — an amazing feat of skill, force and delicate touches on a soccer ball. If you have not seen it, check it out . . . https://www.youtube.com/watch?v=1wVho3I0NtU . . . legendary commentary.

Tags: freestate, Mechanic, Winston, CashOnly, F3 Scabby

Date: 2024-06-22
AO: thesandlot
Q: Defiance
PAX: 2 percent, citrus, Cam, AI, Booking, Hobbyhorse, Legacy, Spud, Popeye FNGs: None
COUNT: 10

WARMUP: the usual

THE THANG: 5k out to the river and back. On the way out, sprint for 30 seconds, then jog for 90, then short set of exercises. All downhill. On the way back, climb the hills, sprint the flats, and short sets of exercises to recover. No Mary.

ANNOUNCEMENTS: check the channels: cornhole, ruck n float, toolbox going away party, yardbird concert

COT: It’s good to occasionally do really hard things. Today’s workout was hard. The positive peer pressure of F3 makes it happen.

Tags: thesandlot, 2 percent, citrus, Cam, AI, Booking, Hobbyhorse, Legacy, Spud, Popeye

Date: 2024-06-21
AO: sparta
Q: Lightyear , Bluegrass
PAX: Monte Karlo, Ashe, Nano, Juneau, NOAA, Peanuts, K-Pop, Monk, Iron Eagle, Re-Du, Dunder FNGs: None
COUNT: 13
13 PAX showed for a Lightyear and Bluegrass farewell Co-Q. Warmed up are legs with some failure to launch then hit to impossible 1/4 mile (100m burpee broad jump, 100m bear crawl, 100m walking lunge, 100m run), followed by 1 lap Ricky Bobby, then 5 min EMOM of merkins, big boys, and jump squats. Mary consisted of pax choice TABATA covering 14 exercises.

COT: Thanks to the men of F3 The Capital for a great three years in the NCR, hopeful to see you all again in a few years! Iron Sharpens Iron!

Tags: sparta, Monte Karlo, Ashe, Nano, Juneau, NOAA, Peanuts, K-Pop, Monk, Iron Eagle, Re-Du, Dunder