Category: Uncategorized

Date: 2024-06-18
AO: balls-of-fury
Q: Legacy
PAX: Gherkin, Roddick, Popeyes, Fish Fry, Smokey, Magoo, Toolbox FNGs: None
COUNT: 8
WARMUP: Hit
THE THANG: Hit
MARY: N/A
ANNOUNCEMENTS: Next week bros!
COT: Not only are our balls furious, but, at this point, they are really rolling. Our balls have momentum! SYITG!

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

Date: 2024-06-18
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Bluto, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), F3 Scabby, Horshack, Mumford, Pigeon FNGs: None
COUNT: 11

WARMUP:
• SSH x 20 IC
• Hairy Rockettes x 15 IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Willie Maes x 10 IC
• Cherry Pickers x 10 IC

THE THANG:
• Everyone Get coupons . . .

• Curls (with coupon) x30, x25, x25
• Forward Lunge x20 OMC, x20 OMC, x20 OMC
• Merkins x20, x16, 16x
• Mosey around court
• Repeat 2x using 2nd rep figure, then 3rd rep figure…

• Squat (with coupon) x30, x25, 25
• Dips with alternating feet x20 OMC, x20 OMC, x20 OMC
• Bend-over row (with coupon) x20, x15, x15
• Mosey around court
• Repeat 2x…

• Sit-ups against wall x15 OYO
• Chair-sits x 20 IC
• Overhead press (with coupon) x30, x25, x25
• Mosey around court
• Repeat 2x…

MARY:
• Plank-a-rama
• Freddy Mercurys x 15 IC
• LBCs x20 IC
• Reverse crunches x15 OC
• Flutters x 10 IC high
• Scissors x15 IC
• X-factors x 15 IC

ANNOUNCEMENTS: 6/20 6:30pm, Thirsty Thursday, Irish Inn of Glen Echo,

COT: HAGS! (have a good summer!)

Tags: freestate, Bachelor, Bluto, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), F3 Scabby, Horshack, Mumford, Pigeon

Date: 2024-06-18
AO: thegeneral
Q: SAAS
PAX: Gherkin, Hobbyhorse, Spud, Toolbox, citrus, Roddick
FNGs: None
COUNT: 7

WARMUP: usual, plus sun salutations
THE THANG: deck of cards!!
– Spades: merkins
– Clubs: big boy sit-ups
– Hearts: side straddle hop
– Diamonds: squats
– Jokers: fellowship lap
– Aces were 1 or 11, PAX choice!!

MARY: 54 LBCs, one for each card
ANNOUNCEMENTS: pickleball, cornhole, 2ndF at state theatre Friday, Toolbox is moving, GORUCK is coming
COT: discipline is more important than motivation. Motivation is fleeting. Discipline is permanent.

Tags: thegeneral, Gherkin, Hobbyhorse, Spud, Toolbox, citrus, Roddick

Date: 2024-06-17
AO: mondaynightruckers
Q: Jetstream
PAX: Trifecta
FNGs: None
COUNT: 2
THE THANG: Took advantage of one of the longest days of the year to go 5 miles around Manassas Battlefield before the park closed at dusk. Thanks Trifecta for pushing us to do the extra mile!

COT: Proverbs 22:6 Train up a child in the way he should go; even when he is old he will not depart from it.

Tags: mondaynightruckers, Trifecta

Date: 2024-06-17
AO: thefarm
Q: Matthew – Running Man
PAX: IKEA, F-No, Firehead, Infinity
FNGs: None
COUNT: 5

WARMUP:
Beet pickers
SSHs
Arm circles
Mosey around the fields

THE THANG:
Each pax does an exercise at a corner of the field. First pax runs to the first corner, send the package to the next corner, and died the exercise signed to that corner. Etc. Once everyone has done each exercise, the last rubber picks up each pax and all rub to the beginning corner. Tamara
Tabada exercises to finish out. (Crunches, mericans, and Bonnie Blairs)

MARY:
None today

ANNOUNCEMENTS:
Wednesday q – Ikea
Friday q – firehead

COT:
Found a Reddit discussion about F3, which was very positive – F3 is free, held outdoors, peer-led, fun, guys will do anything for each other, funny names for each other, funny names for the exercises, a little cultish – ha!, guys strengthening each other… Grateful for the friendships I’ve made at F3! Keep up the great work.

Tags: thefarm, IKEA, F-No, Firehead, Infinity