thegeneral Second Verse Same as the First – aka BBQ (Bogey Birthday Q) reprise

Date: 2024-04-23
AO: thegeneral
Q: bogey
PAX: Booking, Ice Tea, Jenner, Spud, sticks, Toolbox
FNGs: None
COUNT: 7

WARMUP:
SSH, IWs, HBs, MPs, Moroccan Nightclubs, Cherry Pickers, WMH, DownDog, WGS, KobraKai

THE THANG:
Perform various movements, some in partnered tick tock fashion. Hold hi plank or Al Gore upon finish to wait for rest of group.

Line up on the goal line:
100-yd “sprint” to opposite goal line. 54 air presses. 100-yd “sprint” back to the original goal line. 90-yd backpedal. 54 T-merkins tick tock. 90-yd backpedal to return. 80-yd karaoke facing home side. 54 LBCs. 80-yd karaoke return. 70-yd butt kickers. 54 shoulder taps IC tick tock. Return.
60-yd high knees. 54 flutter kicks IC. Return.
54-yd bear crawl. 54 calf raises. Return.
40-yd mosey. 54 squats tick tock. Return.
30-yd back pedal. 54 merkins tick tock. Return.
20-yd broad jump. 54 Mtn climbers IC tick tock. Return.
10-yd crawlbear. 54 burpees in ring of fire style. Return.

Lt. Get Ups to the 30-yd line. Mosey return.

MARY:
BAT WINGS (holding arms up until Recover)
20x IC LBACs forward, 1x 10-ct
20x IC LBACs reverse, 2x 10-ct
20x IC seal claps, 3x 10-ct
20x IC overhead claps, 4x 10-ct
Recover – Big R

ANNOUNCEMENTS:
Convergence June 1st, Bone-a-thon May 26, The Murph May 27, Murph prep at GMU’s nice racks.

COT: YHC reflected on the meaning and purpose of F3 counting, which is to, among other things, give PAX consistency between AOs and regions, and to assure expectations on how the reps will work. Today’s workout included some partnered tick tock exercises IC. This was a mental challenge for YHC to keep count and to keep track of which partner was doing the exercise and/or counting. Lesson for YHC is to be more flexible with different styles of Q-ing, to do more mental gymnastics, and not become completely dependent on rigid and established habits that can prevent HIMs from acceleration and growth. In short: push into discomfort. Thank you, men!

Tags: thegeneral, Booking, Ice Tea, Jenner, Spud, sticks, Toolbox

freestate Pass the Q

Date: 2024-04-23
AO: freestate
Q: FIFA (F3 The Capital) , Bachelor, Pigeon, Andrew Churchill, Mark Michael, John Kluge, Mumford PAX: Bachelor, Pigeon, Mumford, Mark Michael, John Kluge, Andrew Churchill FNGs: None
COUNT: 7

WARMUP:
Round robin
15 SSH IC FIFA
15 windmills IC Brony
10 CPs IC Bachelor
10 chinooks clockwise IC Pigeon
10 chinooks counterclockwise IC Pigeon
10 pulsing lunge stretch IC Winston
10 Willie mays hays IC Shepard
(Can’t remember mumfords warm up)

THE THANG:
Round Robin
Burpicides FIFA
Bear crawl entire court, crawl bear back Bachelor
3 sets of 10 plyometric exercises Mumford
People’s Chair of Suprises Pigeon
Ascending wall stuff Winston
Squat blow out Brony
3 moseys around the court Shepard

MARY:
50 LBC SC FIFA
20 scissors IC Brony
15 dying cockroaches IC Shepard
15 Portugese Hammer IC Mumford
15 reverse crunches IC bachelor
10 twinkle toe pickle pointers IC Pigeon
Beast mode plank routine IC Winston

ANNOUNCEMENTS:
Road cleanup is this Saturday

COT:

Tags: freestate, Bachelor, Pigeon, Mumford, Mark Michael, John Kluge, Andrew Churchill

softballs game 3 – the upward trend continues

Date: 2024-04-22
AO: softballs
Q: SAAS
PAX: Old Bay, Gherkin, 3 mile, Lazlo, Hobbyhorse, Legacy, Defiance, Boardwalk FNGs: None
COUNT: 9
WARMUP: tossing around, batting practice, wondering if we’d get 10 players
THE THANG: doubleheader, lost the first game but scored 7 funs (!!), lost the second game many-to-a-few ANNOUNCEMENTS: next game Monday 4/29, 830 @ Gunston
COT: just the creaking of the PAX’ joints and cleats limping along the sidewalk :slightly_smiling_face:

Tags: softballs, Old Bay, Gherkin, 3 mile, Lazlo, Hobbyhorse, Legacy, Defiance, Boardwalk

delphi EMOM Team Building

Date: 2024-04-23
AO: delphi
Q: Pop Fly
PAX: Nano, Blue Steel, Crop Duster, Monte Karlo, K-Pop, Juneau, Mounthe, Peanuts, Megatron, Candles FNGs: None
COUNT: 11
WARMUP: SSHs, Squats, Merkins, Lunges, WMHs, WGS

THE THANG:
Pax broke into 2 teams.
The Work:
– 50 Hand Release Merkins
– 100 OH Press with block
– 150 Squats with block
– 200 Situps with block
– 250 Side Straddle Hops
– 300 Calf Raises

When the EMOM timer went off, all pax had to do 2 Burpees…. Except 1 teammate who had to run to the 50yd line and back

When one team member hit the final rep, all Pax were allowed to move onto the next exercise. This was an individual challenge done as a team. Your reps are your reps and it’s not cumulative as a group.

The Pax made it to 30 rounds before time was called.

MARY: Done during the Thang

ANNOUNCEMENTS: Convergence on 1 June

COT: The Q reminded the group, that we all have mastered the art of the free work outs. That’s the 1st F. It’s time to do the part where we give back to the group. These are the 2nd and 3rd F events. These are the things that allow us to grow as an organization.

Tags: delphi, Nano, Blue Steel, Crop Duster, Monte Karlo, K-Pop, Juneau, Mounthe, Peanuts, Megatron, Candles

freestate Apocalypse Moco

Date: 2024-04-06
AO: freestate
Q: Winston
PAX: Mark Michael, FIFA (F3 The Capital), Wildcat, Pigeon, Dungeon Master, Legacy, Cannoli, Deagle, Leonardo, Mac-n-Cheese FNGs: None
COUNT: 12
WARMUP: See below

THE THANG: I signed up to Q at Freestate because of the Regional Headquarters subregionoid exchange program. This was a naive impulse. I knew that I would be encountering a different environment and that I would need to be flexible. I was going into an area where the guys do things a little differently than in Arlington, Va. I was open to new experiences. But I was unprepared for the deep, deep psychic shock of what I actually found. Now, several co-pays later, I am finally ready to memorialize this stupefying experience.

I would have preferred never to speak of these events again. But there is an agreement among civilized peoples that we make a record of these types of events in a backblast. This is one of the things that separates us from the savages and cannibals.

The Freestate AO is only 12 minutes from my home, yet I felt like a Peace Corps volunteer, dropped into the middle of the most impoverished, underdeveloped 3rd World nation. They lack basic literacy. They have no respect for our most deeply held Western values. And they do not abide by the ground rules for using Slack.

Going in I had joked about using an Apocalypse Now theme for this beatdown. This turned out to be a self-fulfilling prophecy. Alas! This unfortunate land indeed has its own Colonel Kurtz.

For fear he will retaliate against me or my family, I don’t want to use his actual F3 name. I will refer to him as Thatcher. Thatcher had clearly gone off the rails long ago and was accustomed to indulging his every despotic whim at the expense of those he ruled. Upon looking upon this tyrant, this usurper, this rebel, this despot, this sender-of-men-to-the-nearest-thesaurus, so many mysterious things became clear to me. For example, the reasons why Maryland would leave the ACC for the Big Ten–this is something I totally understand now.

Of note, shortly after Thatcher arrived at the site, he informed me that my sign-up for Q was invalid. Then, he started babbling animatedly about something along the lines of his abdication. The timing was interesting, as he had been tipped off through Q-Sign ups that a visitor from HQ was coming. It seemed welcome news to the shellshocked and abused local population. But they were also fearful for some reason. And they were unable to successfully execute Thatcher’s commands for his North Korean-style warm up.

Thatcher kept going on and on triumphantly regarding his impending abdication. Could this be fake-out?–one carefully choreographed to deceive HQ’s spy? Thatcher appeared to be the only one who was literate. He arrived with a printed sheet in his hand that he read from. But it was mostly gibberish generated by AI.

Upon finishing up what I think Thatcher called Pyongyang Pickle Pounders, a powerful but unsettling realization came over me: I understood my true mission for the organization. My mission was to take Thatcher down. Of course such a directive would never be explicitly given to me. But this whole affair was set up so I would intuit it.

We were working out on the tarmac outside a large building that appears to be used for training young people how to commit cyber-crimes. Thatcher led us down to a muddy field (sadly, one in much better shape than the original Sandlot site at Quincy field). The workout was a good one that incorporated all elements of the F3 canon. The local population is indeed industrious! Oh, what might possibly be for this community if they could be freed from the yoke of this despotic demon.

After what I must say was a rousing sequence of burpees and running up and down a hill, Thatcher took us back to the tarmac at the Esquela de Cyber Crime. More talk of his abdication. And more and more talk of abdication. And more talk. Get on with it, would ya? Thatcher’s successor was eventually identified from the crowd, and this gentleman seems to be a solid citizen and someone we can work with.

It struck me that the abdication talk could not be faked–there is no way the populous could fake that much enthusiasm. Even joy! You could feel the locals’ relief to have their community finally freed from this rule of this despot! So the deed is done! Thatcher, the Moco Colonel Kurtz, has been deposed! This must be exactly as our great leader planned it.

I look forward to retuning to this historic site a someday, particularly if I need to go to Maryland to pick up a bushel of crabs or get a good deal on a case of wine.

MARY: Transfer of Power Ceremony

ANNOUNCEMENTS: Boneathon on May 26! The Murph on May 27! Convergence on June 1st at 0700 on Roosevelt, Island–see convergence channel!

COT: Sic Semper Tyrannus!

Tags: freestate, Mark Michael, FIFA (F3 The Capital), Wildcat, Pigeon, Dungeon Master, Legacy, Cannoli, Deagle, Leonardo, Mac-n-Cheese